Protein is an essential macronutrient that plays a vital role in building and repairing cells, tissues, and muscles. It also supports the production of hormones and antibodies that strengthen your immune system. To stay healthy and maintain an ideal weight, it's crucial to get enough protein from your daily meals.

Here are 10 high-protein foods that can support your health and help you manage your weight:

1. Eggs
   Eggs are among the most nutritious foods on the planet. They contain all nine essential amino acids, making them a complete protein source. One medium-sized egg contains approximately 6 grams of high-quality, easily digestible protein.
   
   
2. Almonds
   Almonds are not only a delicious snack but also a powerhouse of nutrients. They’re rich in fiber, vitamin E, magnesium, manganese, and plant-based protein. One ounce (28.35 grams) of almonds delivers around 6 grams of protein and may help reduce heart disease risk.
   
   
3. Chicken Breast
   Chicken breast is a lean source of protein and a favorite among fitness enthusiasts. It's also packed with B vitamins, zinc, and selenium. A half chicken breast (about 86 grams) provides an impressive 26.7 grams of protein.
   
   
4. Cottage Cheese
   This low-fat, low-calorie dairy product is rich in protein and other nutrients like calcium, phosphorus, selenium, vitamin B12, and riboflavin. One cup of cottage cheese contains approximately 28 grams of protein, making it a great choice for muscle maintenance and satiety.
   
   
5. Lean Beef
   Lean beef is loaded with high-quality protein, iron, zinc, selenium, and B vitamins (B12 and B6). A standard serving (85 grams) of lean beef contains around 24.6 grams of protein, perfect for supporting energy and muscle repair.
   
   
6. Fish 
   Fish is a top-tier protein source and is rich in iodine, selenium, and vitamin B12. Fatty fish like salmon and herring also provide omega-3 fatty acids, which support heart and brain health. Half a fillet of salmon (124 grams) delivers about 30.5 grams of protein.
   
   
7. Quinoa
   Unlike most plant-based sources, quinoa is a complete protein, containing all nine essential amino acids. It’s also high in fiber, folate, copper, iron, and zinc. One cup of cooked quinoa (186 grams) contains 8 grams of protein, making it a perfect plant-based protein option.
   
   
8. Pumpkin Seeds
   Pumpkin seeds are small but mighty. They offer a healthy dose of magnesium, phosphorus, iron, and zinc, as well as plant-based protein. A quarter cup provides about 8.8 grams of protein. Add them to salads, yogurt, oatmeal, or baked goods for a nutritious boost.
   
   
9. Shellfish (Oysters, Clams, Mussels)
   Shellfish are nutrient-dense and an excellent source of lean protein, healthy fats, and key nutrients like zinc, selenium, vitamin B12, and iron. An 85-gram serving of cooked shellfish offers around 21.8 grams of protein.
   
   
10. Peanuts
    Technically legumes, peanuts are high in folate, magnesium, vitamin E, and protein. They help promote satiety, making them a great addition to your diet. One ounce (28.35 grams) of peanuts delivers around 7.31 grams of protein.

Incorporating various types of protein-rich foods into your daily diet can help maintain body weight, repair muscle tissue, support hormone production, and boost immunity. Whether animal or plant-based protein, make sure to consume them in balance and moderation. Avoid foods that are high in sugar, salt, or saturated fats to keep the benefits of protein optimal. Start prioritizing protein intake in every meal and your body will thank you.

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Reference: food.detik.com