5 protein-rich foods that are good for you!

Verified on 03/23/2023 by Alexane Flament, Editor
5 aliments riches en protéines bons pour la santé !

Eating protein is important for maintaining a healthy body. Proteins are essential macronutrients that play many roles in our bodies.

A person’s protein requirements are around 0.8 g per kilo of body weight per day.

That’s 44 g per day for a 55 kg woman: equivalent to 120 g of meat, one yoghurt and 30 g of cheese spread over the day!

Discover 5 protein-rich foods!

Low-fat dairy products

All dairy products provide protein, especially those made from cow’s, goat’s or sheep’s milk! One of the best protein-rich products is Greek yoghurt!

A review published in 2021 in Nutrient has demonstrated the power of this yogurt! Small daily portions considerably reduce the risk of type 2 diabetes! One yoghurt contains 20 g of protein.


Lentils are one of the richest vegetable protein foods. In fact, one cup of lentils provides 18 g of protein!

Lentils are high in phenolic compounds! These compounds have been shown to protect against the development of heart disease, cancer and diabetes.

What’s more, lentils help reduce inflammation and obesity!

The chicken

Chicken is a great alternative to red meat!

A 30 g piece of skinless, cooked chicken contains around 9 grams of protein. Chicken (skinless) is also a good source of nutrients such as selenium, niacin and vitamin B6!


Egg whites and yolks contain protein. A whole egg provides around 6.5g of protein!

As well as being good for our health, eggs can be cooked in a variety of ways: in omelettes, fried, scrambled, in quiches or just hard-boiled!

The nuts

Nuts include peanuts, pistachios, pecans, walnuts and cashews! A 30 g serving of nuts provides around 5.5 g of protein!

A study published in International Journal of Molecular Sciences explains that  » Walnuts are important sources of nutrients that, along with healthy fats, help protect against oxidative stress and inflammation, improve brain performance, reduce the impact of aging on the brain and prevent certain chronic diseases. «