Top Protein Foods for Women

As you get older, keeping muscle mass and healthy bones can be challenging. Eating a balanced diet helps you get enough protein. How much you need can depend on your age, activity level, and more.

Start with 0.36 grams of protein for each pound of your body weight (or multiply your weight in pounds by 0.36). That's about how many grams of protein you should get each day. But you might need more if you're working hard to build muscle. Here are some top protein-rich foods to try.

You can use these affordable, protein-rich foods in many different dishes. One-half cup of cooked beans or other legumes has about 7-9 grams of protein. Try adding:

• Chickpeas to salad
• Lentils to soup
• Peas to stir-fry
• Beans to vegetarian chili

The fiber in legumes can also help you feel full longer and keep your blood sugar steady. 

Dairy foods are rich in protein, and cottage cheese generally has more than other cheeses. Just one-half cup of low-fat cottage cheese has about 11 grams of protein. You can have it as a simple side dish or add some fruit for a nutritious snack.

Canned tuna is a simple way to get protein. A 5-ounce can of light tuna packed in water has just under 18 grams. Eating just half a can gives you a large protein boost. Tuna also has omega-3 fatty acids, which may lower your risk of heart disease and some cancers.

One large egg has about 6 grams of complete protein. That means one egg can give you all nine essential amino acids. Eggs are also low in calories and may help:

• Support your hormone balance and function
• Provide essential nutrients like choline to support breast health

Foods made from soy like tofu and tempeh are rich in protein. One-quarter cup of tofu has 6 grams of protein. Whole soy foods — not processed soy products — are complete proteins, too. Eating soy may also provide:

• Calcium to help bone health
• B vitamins for healthy hair
• Magnesium to help prevent some migraines

Lean, skinless chicken breast can be an excellent source of protein to maintain muscle mass. A typical 3-ounce chicken breast has about 27 grams of protein. Other nutrients — like calcium and phosphorus — help build healthy bones. 

A handful of almonds — about an ounce — has 6 grams of protein. Plus the fiber helps keep you full, and the vitamin E supports healthy skin. Eat them as a snack, toss them in a salad, or on top of your yogurt. Nuts can be high in fat and calories, so watch your portions of:

• Cashews
• Walnuts
• Pistachios

Peanuts are actually legumes; a handful has 7 grams of protein. But everyone thinks of them as nuts.

Thick and creamy Greek yogurt offers about twice the protein of regular yogurt. Try to choose low-fat or zero-fat options. A 6-ounce, low-fat plain Greek yogurt has 15 grams of protein. You might only get 200 milligrams of calcium because of how it is made. But it’s still enough to support your bone strength. 

Pumpkin, chia, hemp, sunflower, and other seeds are packed with:

• Protein
• Fiber
• Healthy fats
• Vitamins
• Minerals

A handful (1 ounce) of sunflower seeds have 5 grams of protein. And an ounce of pumpkin seeds have about 8 grams. Pumpkin seeds are also rich in magnesium to support bone health. Try sprinkling seeds on cereal, yogurt, or your favorite salad.

From granola bars to pasta, all kinds of foods are now protein fortified or have protein added. But it’s healthier to get protein from natural sources. These fortified foods often are highly processed with added:

• Sugar
• Sodium
• Other unneeded ingredients

These foods may be OK in a pinch, but try to choose natural when you can.