21 of the Best Sources of Protein on the Planet

Glass With Peanut Butter

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Vegans and meat eaters might argue, but one subject they can both agree on is that consuming enough protein is absolutely essential. Eating protein keeps your muscles strong, can help you lose weight, and is vital for keeping your blood healthy, as well as for maintaining energy levels.

The recommended intake of protein is 56 grams daily for men and 46 grams for women. Many health experts agree, however, that we actually need much more than that.

To keep up that buff bod, be sure that you eat plenty of protein each and every day. Check out our list of the top 21 sources of protein available anywhere on the plant so you can plan your diet around these muscle builders!


1. Peanuts

Everyone loves peanuts, but did you know that they are high in protein as well? It’s true! Peanuts also contain magnesium, an important mineral that most of us are deficient in.  A handful or two of peanuts as a snack is a great way to get your protein on! Don’t forget that peanuts are also in a tasty food called peanut butter. Super yummy! Find out how to make peanut butter at home.


2. Eggs

The incredible, edible egg is one of the most nutritious foods on the planet. This breakfast time favorite is filled with vitamins, healthy fats, minerals, nutrients for the brain and antioxidants that help keep your eyes healthy. Oh, yes, they are also high in protein. One egg has about 6 grams of protein so grab a hard-boiled egg for a high protein snack this afternoon or put a couple on your lunch time salad.


3. Brussels Sprouts

Heads up, vegans! This may not be everyone’s favorite, but you can’t beat Brussels sprouts for protein. High in cancer fighting fiber, immune boosting vitamin C, and other nutrients, just a half cup of Brussels sprouts has 2 grams of protein.


4. Almonds

This very popular tree nut is loaded with plenty of important nutrients including manganese, vitamin E, and magnesium. Just one ounce (about a handful) of almonds has 6 grams of protein. Other nuts that are also high in protein are cashews and pistachios, both of which have similar protein counts.

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  • Elisa Lenz

    Shocked no mention of chia seeds!