# 1. Animal-Based Protein Sources
1. Chicken Breast : One of the most popular protein sources, especially for fitness enthusiasts. A cooked chicken breast (about 100 grams) contains around 31 grams of protein.
2. Eggs**: A single large egg contains approximately 6 grams of protein. They are also rich in essential amino acids.
3. Fish**: Salmon, tuna, and cod are high in protein and also provide essential omega-3 fatty acids. For instance, 100 grams of salmon has about 20 grams of protein.
4. Greek Yogurt**: Packed with protein, a typical serving of Greek yogurt (about 200 grams) has around 10-15 grams of protein.
5. Cottage Cheese**: A popular dairy-based protein, it provides roughly 11 grams of protein per 100 grams.
6. Lean Beef**: Another good source, with around 26 grams of protein per 100 grams of cooked meat.
2. Plant-Based Protein Sources
1. Lentils: A great source of protein and fiber, lentils provide around 9 grams of protein per 100 grams when cooked.
2. Chickpeas**: Also known as garbanzo beans, chickpeas contain about 9 grams of protein per 100 grams.
3. Quinoa**: Often referred to as a “complete protein,” quinoa has all nine essential amino acids, offering about 8 grams of protein per cup (cooked).
4. Tofu and Tempeh**: Both soy products, tofu contains about 8 grams of protein per 100 grams, while tempeh is slightly higher at around 19 grams.
5. Edamame**: These young soybeans are a good protein source with around 11 grams per 100 grams.
6. Hemp Seeds**: A versatile source of protein with approximately 9.5 grams per 3 tablespoons. They also offer a good balance of omega-3 and omega-6 fatty acids.