Chicken is a popular protein source, but it’s not the only option. Many other protein-rich foods can help diversify your diet and improve overall nutrition, according to Verywell Health. These include:
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Turkey Breast
A low-fat protein source that provides slightly more protein than chicken. It serves as an excellent alternative if your recipe calls for chicken but you're looking for a change.
Calories: 85g of turkey breast contains 125 calories, slightly higher than the 122 calories found in the same amount of chicken breast.
Tuna
To match the protein found in 85g of chicken, you would need to consume a slightly larger portion of canned white tuna.
Note: Tuna can contain high levels of mercury. It is recommended that pregnant or breastfeeding women, or those who may become pregnant, consume 2–3 servings per week of canned light tuna (which is typically lower in mercury), while children should have 2 servings per week.
Shrimp
Shrimp is a versatile, protein-packed ingredient that can be added to various dishes, from salads to pasta.
Calories: An 85g serving of cooked shrimp contains only 84 calories, allowing you to double your protein intake while keeping calories low. Shrimp is also rich in calcium and low in saturated fats.
Ground Beef
Ground beef provides an abundant amount of protein, though slightly less than chicken.
Greek Yogurt
A healthy choice for a high-protein boost, Greek yogurt outperforms regular low-fat yogurt, which contains about 11g of protein.
Lentils
Lentils offer a plant-based, protein-rich alternative to animal protein.
Benefits: Like chicken, lentils are very low in fat. However, they provide fiber (which chicken lacks) and are higher in iron, potassium, and folate compared to chicken.
Cottage Cheese
Cottage cheese rivals chicken in protein content.
Calories: One cup of cottage cheese contains 183 calories. It is an ideal addition to your diet if you are monitoring your calorie and protein intake. Additionally, it is rich in calcium and low in carbohydrates.
