I find it challenging to meet my daily protein goals. “Protein is essential for building and repairing every cell in your body,” says Ayla Barmmer, MS, RDN, LDN and founder of FullWell Fertility. “It supports the creation of enzymes and hormones, boosts immune function, and helps transport nutrients.”
I know I’m not alone: Whether or not they know it, many women in the United States are suffering from a protein deficiency. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” says Barmmer, listing off a host of symptoms I’m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness, and mental fog.
When it comes to asking “how much protein do I need?” the nutritionist also shares some simple rules: If you’re a sedentary adult, aim for one gram for every kilogram you weigh; if you’re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you’re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 165 pounds, that translates to 72.5 kilograms, so you’re aiming for around 145 grams of protein a day.
Phew, this is even more intimidating than I thought. In an attempt to step up my protein game, Barmmer compiled a list of foods for me to eat as much as possible—and I’m sharing it with you. 2025 is the year of protein.
Fish
When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options, and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving), and mackerel (25.45 grams of protein in a 100-gram serving).
Hemp Seeds
These seeds may be tiny, but they are surprisingly mighty. Two tablespoons of hemp seeds have just as much protein as two egg whites—along with all nine essential amino acids (a rarity), omega-3, and omega-6.
Eggs
“Eggs should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk,” says Barmmer. In a large egg, you’ll get about six grams of available protein. “Eggs also have a good dose of brain- and liver- and gall-bladder-supporting choline.”
Green Peas
Something green! Cooked green peas support eye and bone health (that’s the vitamins C, K, and A) plus a lot of fiber—and almost 9 grams of protein per cooked cup. When it comes to protein, it’s on par with foods like eggs, but has less fat and more fiber.
Nut butter
“While they can and should be part of your rotation, don’t expect things like peanut butter to be a significant protein source in your diet,” says Barmmer. “They will give a small boost, but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (7 tablespoons) to equal 175 calories of a three-ounce serving of lean beef.
Quinoa
If you’re gluten-free, plant-based, or on a whole foods diet, quinoa should be a big part of your diet. “This grain-like seed is one of the few complete plant protein sources providing about eight grams per cup,” says Barmmer. “It’s rich in magnesium and fiber as well.”