Foods and Snacks High in Protein

Everyone needs protein in their diets in order to stay healthy. According to a CBS News report on March 24, 2006, the amount of protein people need each day varies depending on their caloric intake but someone that eats 2000 calories a day should get anywhere from 50 to 175 grams per day. Protein helps build bones, skin, muscles and blood. It helps stabilize blood glucose levels and gives us energy. It's also very filling so it helps with weight loss.

Greek Yogurt

Greek yogurt differs from the more common type of yogurt because it is thicker, creamier, less sweet and much higher in protein. The protein content of Greek yogurt varies slightly from brand to brand but most brands have about 20 grams in a one cup serving. Some say the taste of plain Greek yogurt resembles the taste of sour cream, so you can use it to top baked potatoes, chili, tacos and other foods. You can also use it in place of sour cream in dips. If you prefer sweeter yogurt, you can add fresh fruit, fruit preserves or a spoonful of pudding mix to your plain Greek yogurt. You can also purchase flavored Greek yogurt but that contains significantly more sugar than plain Greek yogurt.

Cottage Cheese

Cottage provides 28 grams of protein in a one cup serving. You can eat it as a snack or serve it with a meal. Some people like it served with fresh fruit or sliced tomatoes. Others top it with salsa or sprinkle it with cinnamon. You can add it to salads or use it in cooked dishes like lasagna or quiche.

Shrimp

Shrimp has a good deal of protein in just a few ounces. Three ounces contains 18 grams of protein. Some people like cold shrimp dipped in cocktail sauce for a snack but you can also serve shrimp on a salad, over pasta or rice and in stir fries.

Tuna

Like shrimp, tuna contains plenty of protein in a small amount of fish. Three ounces of tuna canned in water contains 22 grams of protein. People frequently make tuna sandwiches but you can also serve it on salads or use it in casseroles.

Protein Bars

Some people like to use protein bars to ensure they get enough protein. Some protein bars almost resemble candy bars while others are more like granola bars. They come in a variety of flavors including fruit flavors, peanut butter and chocolate. The protein content in protein bars varies from brand to brand. It can range from 10 grams to around 30 grams. If you want to use protein bars to boost your protein intake, read the labels carefully. Some are high in calories, carbohydrates and sugar and you may want to avoid those brands.

Sources:

CBS News. http://www.cbsnews.com/stories/2006/03/24/earlyshow/health/main1435469.shtml. Protein.

Nutrition Data. http://nutritiondata.self.com/facts/dairy-and-egg-products/15/2. Cottage Cheese.

Nutrition Data. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4174/2. Shrimp.

Nutrition Data. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4146/2. Tuna.