Protein can be found in many foods, but certain options can be better than others. From chicken to egg whites, consider these foods to pack your diet with protein.

Protein is an essential macronutrient that serves many functions in your body, such as building and repairing muscle and keeping your immune system healthy.

If you want to increase your protein intake, the simplest way is by eating more high protein foods, such as lean chicken and fish.

That said, not all high protein foods are created equal. Only some foods are high in this nutrient, containing almost nothing but protein and water.

Here are 10 foods that are almost pure protein.

Chicken is one of the most commonly consumed high protein foods.

The breast is the leanest part. Each 3-ounce (oz)Trusted Source, or 86 grams (g), serving of roasted, skinless chicken breast will provide you about 27 g of protein and 140 calories.

Some studies show that eating chicken on a high protein diet can help you lose weight and increase muscle mass when paired with resistance training. However, the same benefits are also seen when beef is the main protein source.

Besides protein, chicken is a great source of niacin, vitamin B6, selenium, and phosphorus.

Protein content in 100 g: 31 g (73% of calories)

2. Turkey breast

Turkey is a low fat source of protein. The breast is the leanest part of the bird.

Each 3-oz (85-g)Trusted Source serving of roasted, skinless turkey breast contains about 26 g of protein and 125 calories.

Turkey is also high in niacin, vitamin B6, and selenium. It’s likewise a good source of phosphorus and zinc.

It also contains high amounts of tryptophan. This amino acid helpsTrusted Source synthesize serotonin, an important neurotransmitter.

Protein content in 100 g: 30 g (82% of calories)

Like most other animal foods, eggs have high quality protein that contains all the amino acids.

Most of the vitamins, minerals, and antioxidants in eggs are found in the yolk. However, egg whites contain most of the protein found in an egg.

A 1-cup (243-g)Trusted Source serving of egg whites offers 27 g of protein and only about 126 calories.

Protein content in 100 g: 11 g (85% of calories)

Dried fish is a tasty snack that comes in many varieties.

For a high protein, low fat option, consider choosing:

  • cod
  • halibut
  • haddock
  • flounder

Just 1 oz (28 g)Trusted Source of dried fish can provide 18 g of protein.

Dried fish has many benefits. For example, it’s also loaded with vitamin B12, potassium, magnesium, selenium, and other nutrients.

However, dried fish can contain high salt levels, and so should be eaten in moderation, especially if you are trying to watch your sodium intake.

Protein content in 100 g: 63 g (87% of calories)

Shrimp is a great food to include in your diet.

It’s not only high in protein but also low in calories, carbs, and fat. A 3-oz (85-g)Trusted Source serving of cooked shrimp contain 19 g of protein and only 101 calories.

Shrimp is rich in selenium, choline, and vitamin B12. It also contains good amounts of niacin, zinc, vitamin E, and vitamin B6.

What’s more, shrimp contain antioxidants like astaxanthin, which may helpTrusted Source to reduce inflammation and oxidative damage.

Those who are pregnant, may become pregnant, or breastfeeding or chestfeeding, should limit consumption to 2-3 servings a week.

Protein content in 100 g: 23 g (77% of calories)

Tuna is very low in calories and fat, which makes it an almost pure protein food.

A 3-oz (85-g)Trusted Source serving of cooked yellowfin tuna packs about 25 g of protein and only 110 calories.

It’s also a good source of B vitamins, plus minerals like magnesium, phosphorus, and potassium.

Tuna also has antioxidant properties due to its high amounts of selenium. Just 3.5 oz (100 g) contains 196% of the Daily Value.

Additionally, tuna is a good source of omega-3 fatty acids, which fight inflammation.

Tuna tends to contain some mercury, but its high selenium content helps protect against mercury toxicity.

It is recommended for people who are pregnant, may become pregnant, or breastfeeding or chestfeeding, to limit tuna to 2-3 servings a week.

Protein content in 100 g: 29 g (89% of calories)

Halibut is another fish that is a great source of complete protein. A 3-oz (85-g)Trusted Source serving of halibut provides 19 g of protein and 94 calories.

Alaskan halibut is also an excellent source of omega-3 fatty acids, which makes it an effective anti-inflammatory food.

Halibut is likewise high in selenium. In addition, it has good amounts of vitamins B3, B6, and B12 and minerals like magnesium, phosphorus, and potassium.

However, due to its mercury content, children and people who are pregnant or breastfeeding or chestfeeding should limit their intake to one servingTrusted Source per week.

Protein content in 100 g: 23 g (83% of calories)

Tilapia is a popular, relatively inexpensive fish.

It is a white, freshwater fish that’s a great source of protein yet low in calories and fat.

One fillet (87 g)Trusted Source of tilapia can pack up to 23 g of protein and only 111 calories.

Tilapia is also a great source of B vitamins and minerals like selenium, phosphorus, and potassium.

It is recommended for people who are pregnant, may become pregnant, or breastfeeding or chestfeeding, to limit tilapia to 2-3 servings a week.

Protein content in 100 g: 26 g (82% of calories)

Cod is a cold-water fish with a delicious, flaky white meat.

This fish is full of protein. It’s also low in calories and has little fat. A 3-oz (85-g)Trusted Source serving has 16 g of protein and only 72 calories.

Cod is a good source of vitamins B3, B6, and B12, as well as omega-3 fatty acids, which may offer benefitsTrusted Source for heart health.

People who are pregnant, may become pregnant, or breastfeeding or chestfeeding, should limit cod to 2-3 servings a week.

Additionally, cod contains vitamins like selenium, magnesium, phosphorus, and potassium.

Protein content in 100 g: 19 g (89% of calories)

Alaskan pollock is an excellent, mild-flavored fish.

Also known as walleye pollock, this white fish is packed with protein.

A 3-oz (85-g)Trusted Source serving contains 20 g of protein and about 94 calories.

Alaskan pollock is an excellent source of omega-3 fatty acids. It also contains large amounts of choline and vitamin B12, as well as many other nutrients.

Interestingly, the Food and Drug AdministrationTrusted Source considers pollock one of the best seafood choices due to its low mercury level, and so people who are pregnant, may become pregnant, or breastfeeding or chestfeeding, can eat around 2-3 servings a week.

Protein content in 100 g: 24 g (86% of calories)

The foods listed above are rich in protein.

Many have other health benefits as well due to their high content of omega-3s, vitamins, and minerals.

Because these foods are so high in protein, they’re also incredibly filling despite being low in calories.

For this reason, they are among the most weight loss friendly foods you can eat.