Key Takeaways
- Protein is essential for muscle maintenance, metabolism, hormone function, and overall health, with increased needs for active individuals, those healing, or aiming to feel fuller longer.
- Chicken breast is a lean, reliable source of protein, but plant- and seafood-based options like textured vegetable protein, canned tuna, and edamame can offer even more protein per serving.
- Versatile alternatives like tofu, seitan, and cottage cheese provide not just high protein, but also added nutrients like calcium, probiotics, and iron, making it easy to diversify your meals without skimping on nutrition.
If you eat meat, it’s hard to talk about protein without bringing up chicken breast. The ingredient offers 25 grams of protein per 3-ounce serving—which, compared to other protein sources, is hard to beat by weight, according to registered dietitian nutritionist Maddie Pasquariello, MS, RDN. Chicken breast is also lean, versatile, relatively easy to find, and well-tolerated for folks on limited diets, Pasquariello points out. It’s an all-star protein source, to say the least!
But, if you’d like to switch things up, you’re in luck. Some foods have more protein than chicken breast, making it possible to diversify your meals without sacrificing your protein intake.
In case you need a refresher, protein is a macronutrient, meaning the body needs it in large amounts. According to Pasquariello, this is because nearly every reaction in the body needs protein in the form of amino acids—the building blocks of protein. More specifically, “protein is involved in regulating organ systems, maintaining immunity and metabolism, and ensuring proper function of hormones and transmitters,” Pasquariello explains. “It’s also vital for maintaining a healthy body weight, building muscle, and supporting bone health,” she adds.
In general, the average healthy adult needs 0.8 grams of protein per kilogram of body weight, according to the Dietary Guidelines of Americans. This translates to about 56 grams of protein per day for men, and approximately 46 grams of protein per day for women. However, you might aim for a higher protein intake “if you’re active, looking to build muscle, recovering from illness or injury, pregnant or breastfeeding, looking to lose weight, or looking to make your meals more satisfying,” Pasquariello says.
- Maddie Pasquariello, MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie
- Dru Rosales, MS, RD, is a registered dietitian and owner of MindFuel Performance in Houston, Texas
Foods With More Protein Than Chicken Breast
So, now that we’ve established how important protein is, and that chicken breast isn’t the only high-protein food around, here are the best alternatives to chicken breast that provide more protein by weight, as outlined by dietitians.
Textured Vegetable Protein
Credit:
CreatiVegan.net / Getty Images
Protein content: 44 grams per 3-ounce serving
Textured vegetable protein, which is made of soy flour, is a stellar source of protein, according to Pasquariello. It also provides some fiber, iron, and potassium, though the exact nutrient breakdown depends on the brand. “It can be used as a vegan alternative to beef or ground turkey, so you may find it in recipes for homemade veggie burgers, meatballs, chili, or stews,” Pasquariello explains.
Canned Albacore Tuna
Credit: VICUSCHKA/Getty Images
Protein content: 33 grams per 5-ounce can
As Rosales points out, canned albacore tuna is a solid protein source, packing in more protein than a chicken breast. Tuna also “provides omega-3 fatty acids, which have been shown to support brain, eye, and heart health,” Rosales adds. Canned tuna is most commonly prepared as a sandwich filling, but if you’re looking for something different, try eating it over salad greens or wrapping it in seaweed, as Rosales suggests. Other recipe ideas include Loaded Tuna Salad Tartines, Tuna Noodles, and Tuna Cakes With Rémoulade.
Tofu
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Istetiana/Getty Images
Protein content: 30 grams per two cups
Tofu is a soybean curd that’s usually sold in blocks. It provides a generous amount of protein, and is endlessly versatile. “Not only is it a complete protein for building and maintaining muscle mass, but it’s also an overlooked source of calcium,” Rosales says. The best part? You can substitute tofu for any protein in your favorite recipes, she notes. It’s delicious in soup, lettuce wraps, salads, and stir fries.
Seitan
Credit: Getty Images
Protein content: 27 grams per 3-ounce serving
Seitan is a meat alternative made of water and vital wheat gluten. Depending on the brand and flavor, it usually contains about 27 grams of protein per 3-ounce serving, according to Pasquariello. Some versions also contain iron—a mineral needed for the production of red blood cells. Keep in mind that seitan is quite bland on its own, so look for recipes that use marinades or cook it in sauce, Pasquariello recommends. You can also buy a variety that’s pre-marinated and flavored. Use seitan just like you would strips of chicken or beef; think sandwiches, fajitas, and stir fries.
Cottage Cheese
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mpephotos / Getty Images
Protein content: 27 grams per cup
Thanks to its high protein content, cottage cheese has become a star on social media. Case in point: One cup contains roughly 27 grams of protein, according to Rosales. Additionally, cottage cheese contains calcium and probiotics, or “good” bacteria that benefit the gut. “Pair it with berries and granola, blend in a smoothie, or enjoy it with toast, cracked pepper, and sliced tomatoes,” Rosales recommends. You could even blend it with eggs to make a protein-packed cottage cheese flatbread.
Edamame
Salted edamame.
Protein content: 27 grams per cup and a half
For a source of plant-based protein, reach for edamame. One and a half cups provide about 27 grams of protein, along with twice as much iron as chicken breast, according to Rosales. “Iron is essential for the transport of oxygen in our bodies, as well as hormone production,” she explains. Enjoy edamame in stir fries, grain bowls, or your favorite rice recipe.