High-Protein Foods

The best wholesome, naturally sourced protein options to fuel your body and support a healthy, active lifestyle.

Why Focus on Protein?

Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting the immune system, and maintaining healthy skin and hair. Unlike fats and carbohydrates, your body does not store protein, which means you need a consistent daily intake from your food.

All the foods listed on this page are 100% natural and wholesome, sourced from clean, minimally processed ingredients. They are among the most nutrient-dense, naturally occurring protein sources available.

A golden-brown grilled chicken breast on a wooden cutting board with herbs and spices

🍗 Chicken Breast

Chicken breast is one of the most popular and widely available sources of lean protein in the world. It is low in fat, low in carbohydrates, and extremely high in protein, making it the number one choice for anyone trying to build muscle or maintain a healthy weight.

It is extremely versatile — you can grill it, bake it, poach it, or stir-fry it. It absorbs flavours well from spices and marinades, making it suitable for a wide range of cuisines including South Asian, Mediterranean, and Middle Eastern cooking.

Nutrition per 100g (cooked, grilled)

  • Protein: 31g
  • Calories: 165 kcal
  • Fat: 3.6g
  • Carbohydrates: 0g

Tip: Marinate chicken in lemon juice, garlic, and cumin before grilling for a delicious, healthy, high-protein meal.

Two cooked salmon fillets with a caramelised crust served on a dark plate with lemon slices

Salmon

Salmon is a powerhouse of nutrition. Not only is it high in complete protein, but it is also one of the richest sources of Omega-3 fatty acids — healthy fats that reduce inflammation, support brain health, and protect the heart.

Salmon is classified as a fatty fish, but the fat it contains is the type your body needs. It is also an excellent source of vitamin D, vitamin B12, and selenium. Eating salmon 2–3 times per week has been linked to significant improvements in cardiovascular health.

Nutrition per 100g (cooked)

  • Protein: 25g
  • Calories: 208 kcal
  • Omega-3 Fat: 2.3g
  • Carbohydrates: 0g

Tip: Bake salmon in the oven with olive oil, garlic, and dill at 200°C for 15 minutes for a quick and nutritious meal.

Several whole brown eggs and two halved boiled eggs showing bright yellow yolks on a white surface

🥚 Eggs

Eggs are often called the most complete food in nature. They contain all nine essential amino acids that the human body cannot produce on its own. This makes eggs a "complete protein" source, which is rare among non-meat foods.

The egg white is almost entirely protein, while the yolk contains healthy fats, vitamins A, D, E, and K, as well as choline — a nutrient that supports brain function and liver health. Eggs are affordable, quick to cook, and incredibly versatile.

Nutrition per 2 large eggs (100g)

  • Protein: 13g
  • Calories: 155 kcal
  • Fat: 11g (mostly healthy)
  • Carbohydrates: 1.1g

Tip: Boiled or poached eggs are healthier than fried. Add them on top of a salad or eat them with whole grain toast for a balanced breakfast.

A bowl of cooked red lentil soup garnished with parsley and a drizzle of olive oil

🫘 Lentils

Lentils are one of the best plant-based protein sources available and are a staple food in many South Asian, Middle Eastern, and African cuisines. They are high in protein, rich in dietary fibre, and have a low glycaemic index — meaning they release energy slowly and keep you full for longer.

Lentils come in several varieties including red lentils (best for soups and daal), green lentils (great in salads and stews), and black lentils (ideal for hearty dishes). They are also an excellent source of iron, folate, and potassium.

Nutrition per 100g (cooked)

  • Protein: 9g
  • Calories: 116 kcal
  • Fibre: 8g
  • Carbohydrates: 20g

Tip: Cook red lentils with onion, turmeric, cumin, and tomatoes for a classic, protein-rich daal that pairs perfectly with rice or flatbread.

A wooden bowl overflowing with mixed nuts including almonds, walnuts, and cashews on a rustic surface

🥜 Nuts & Seeds

Nuts and seeds are nature's perfect snack. They are portable, require no preparation, and are packed with protein, healthy fats, fibre, vitamins, and minerals. A small handful of almonds, for example, provides a significant protein boost alongside heart-healthy monounsaturated fats.

Almonds are the highest in protein among common nuts. Walnuts are especially rich in Omega-3 fatty acids. Pumpkin seeds and sunflower seeds are also excellent sources of plant-based protein and zinc.

Protein per 30g serving (approx. one handful)

  • Almonds: 6g protein
  • Walnuts: 4.5g protein
  • Cashews: 5g protein
  • Pumpkin Seeds: 8g protein

Tip: Keep a small bag of mixed nuts at your desk or in your bag as a healthy snack to avoid reaching for sugary or processed alternatives.

Quick Protein Reference Table

Use this table to quickly compare the protein content of common wholesome foods.

Food Serving Size Protein Calories Best For
Chicken Breast 100g (cooked) 31g 165 kcal Muscle building
Salmon 100g (cooked) 25g 208 kcal Heart health
Eggs 2 large eggs 13g 155 kcal Breakfast, snacking
Lentils 100g (cooked) 9g 116 kcal Plant-based diet
Almonds 30g (handful) 6g 173 kcal Snacking
Tuna (canned) 100g 25g 109 kcal Quick meals