Protein is an important part of a healthy diet, but it can be hard to find in fast food. Here are five dishes—including options from Chick-fil-A and Chipotle—that will meet your daily protein requirements.
Fast Food With Lots Of Protein
Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.
Seafood
Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.
White-Meat Poultry
Stick to poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating.
Milk, Cheese, and Yogurt
Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Beans
One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This versatile white meat is 31% leaner than it was 20 years ago.
Soy
Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating plant-based soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.
Lean Beef
Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Protein on the Go
If you don’t have time to sit down for a meal, grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and saturated fat.
Protein at Breakfast
Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.
Foods Highest in Protein
#1: Lean Chicken Breast
| Protein in a 6oz Breast | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 54.5g (109% DV) | 32.1g (64% DV) | 40.8g (82% DV) |
Nutrition Facts for Lean Chicken Breast (Cooked).(Source)
More Poultry High in Protein
- 62g (124% DV) in a whole chicken leg
- 53.9g (108% DV) per 6oz of lean ground turkey
- 51.2g (102% DV) in a 6oz turkey breast
- 38g (76% DV) in 1 cup of light chicken meat
- 31.9g (64% DV) in a chicken thigh
- 24.5g (49% DV) in a chicken drumstick
See all meats high in protein.
#2: Lean Pork Chops
| Protein in a 6oz Chop | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 52.7g (105% DV) | 31g (62% DV) | 31.8g (64% DV) |
Nutrition Facts for Pork Chops (Lean).(Source)
More Pork Products High in Protein
- 50.8g (102% DV) in 6oz of broiled pork tenderloin
- 43.7g (87% DV) in 6oz of ground pork
- 39.7g (79% DV) in 1 cup of diced lean ham
- 30g (60%) DV in a 6oz rack of pork ribs
- 19.2g (38% DV) in 3oz of salami
- 13.8g (28% DV) per 3oz of spam
See all meats high in protein.
#3: Tuna
| Protein in a 6oz Fillet | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 50.8g (102% DV) | 29.9g (60% DV) | 32.5g (65% DV) |
Nutrition Facts for Bluefin Tuna (Cooked).(Source)
More Fish High in Protein
- 45g (90% DV) in a 6oz salmon fillet
- 44.5g (89% DV) in a 6oz tilapia fillet
- 41.4g (82% DV) in a 6oz cod fillet
- 22.6g (45% DV) in 3oz of canned tuna
- 19.4g (39% DV) in 3oz of cooked shrimp
See all fish and seafood high in protein.
#4: Beef (Skirt Steak)
| Protein per 6oz Steak | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 48.7g (97% DV) | 28.7g (57% DV) | 21.4g (43% DV) |
Nutrition Facts for Skirt Steak.(Source)
More Lean Red Meat High in Protein
- 60.4g (121% DV) in a 6oz lamb roast
- 44.8g (90% DV) in 6oz of lean ground beef
- 28.4g (57% DV) in 3oz of roast beef
- 24.2g (48% DV) in 3oz of roast buffalo
- 21.7g (43% DV) in a 3oz beef hamburger
See all meats high in protein.
#5: Firm Tofu
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 43.5g (87% DV) | 17.3g (35% DV) | 24g (48% DV) |
Nutrition Facts for Firm Tofu.(Source)
More Soy Foods High in Protein
- 33.7g (67% DV) in 1 cup of tempeh (fermented tofu)
- 31.3g (63% DV) per cup of cooked soybeans
- 14g (28% DV) in a 16oz glass of soymilk
- 9.2g (18% DV) per cup of soy yogurt
- 7.9g (16% DV) per tblsp of soy protein powder
Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup). See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.
Looking for a brand with this much protein? Try House Foods Tofu.