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A Good Housekeeping report recommends adding varied protein sources to meals, including salmon, chicken, lentils, Greek yogurt, chickpeas, quinoa, eggs, cottage cheese and edamame. The report lists protein amounts for specific serving sizes, but the figures are not directly comparable unless serving size and preparation are considered.
Good Housekeeping has published a dietitian-informed list of foods that can add protein to meals, spanning salmon and chicken to lentils, yogurt, eggs and quinoa. The report gives protein amounts for stated portions and describes ways to use the foods, offering readers a range of animal and plant-based choices rather than a single recommended diet.
The listed amounts vary by food and serving: wild-caught Alaskan salmon provides 17 grams per 3 ounces, while chicken provides 23 grams per 100 grams. For plant-based options, the report gives 18 grams per cooked cup of lentils and 15 grams per cooked cup of chickpeas. Quinoa contributes 8 grams per cooked cup, according to the article.
Dairy and eggs offer other options in smaller portions. The report lists 9 grams per half-cup of Greek yogurt, 12 grams per half-cup of cottage cheese and 6 grams per large egg. It advises checking Greek yogurt labels for live and active cultures if shoppers want to choose a product that contains them. The supplied excerpt identifies edamame as young soybeans and suggests adding them to salads or rice dishes, but does not include a protein figure for them.
The article presents these foods as ingredients people can work into familiar meals: lentils in soup or pasta, chickpeas in salads, quinoa in place of or alongside rice, and eggs over vegetables or pasta. It also suggests cottage cheese with fruit or savory toppings. These are serving ideas from the report; it does not provide a full meal plan or individualized targets.
More Ways to Build Protein Into Meals
The range of foods gives readers options across animal and plant-based proteins, which may help people choose meals that fit their preferences and routines. The figures also show why portion context matters: a half-cup of cottage cheese and 100 grams of chicken are different serving sizes, so the numbers should not be read as a direct ranking of foods.
The report connects protein with several aspects of health, while its dietitian sources make broader statements that should be understood as expert commentary. Registered dietitian Vandana Sheth says protein needs increase with age to help preserve muscle mass. Good Housekeeping also cites seafood intake as an area where many Americans may fall short, attributing that estimate and the suggested weekly seafood range to dietitian London.
For readers, the practical takeaway is modest: protein can come from more than meat, and a varied plate can include foods that also provide other nutrients. The article does not establish that any one item is necessary, or that adding these foods alone will prevent disease or produce a particular health outcome.
How the Food List Is Framed
The source is a Good Housekeeping nutrition report titled “The Best High-Protein Foods to Add to Your Plate, According to Dietitians.” It groups foods by ingredient and provides a protein estimate for a stated portion where the supplied material includes one. The excerpt names dietitians London and Sheth; it identifies Sheth as a registered dietitian and specialist in plant-based foods and diabetes.
The report gives some foods additional nutrition context. It describes salmon as a source of omega-3 fatty acids and chicken as a lean protein choice. Lentils are described as providing fiber, iron and potassium; Greek yogurt as providing calcium; and eggs as supplying choline in the yolk. It also says quinoa contains all nine essential amino acids. These points reflect the article’s framing and do not amount to a comparison of overall nutritional value.
The source includes a suggested seafood target of 2–3 servings, or 8–12 ounces weekly, attributed to London. It says up to 90% of Americans do not meet seafood needs throughout the week, but the supplied excerpt does not identify the study, date or method behind that estimate. Readers should treat it as a claim attributed to the dietitian, not as independently verified data in this article.
““If there’s one protein food I’d want more of us to focus on for maximizing protein and omega-3 intake, it’s seafood!””
— London, dietitian quoted by Good Housekeeping
What the Serving Figures Leave Out
The supplied source excerpt does not give a publication date, link to supporting research for its broader health statements, or protein figure for edamame. It also does not specify whether every figure reflects a particular brand, preparation method or database. Protein values can depend on the food and serving measured, so the listed portions are needed to interpret each number.
The report does not set out individual protein targets or discuss medical conditions that can affect dietary needs. Its comments about satiety, blood sugar, heart health, immunity and aging are presented in the source as general nutrition context. The excerpt does not establish that eating any listed food by itself causes those outcomes.
Putting the Suggestions Into Practice
The report offers meal ideas rather than a prescribed plan: readers can add lentils to soup, use chickpeas in salads, serve quinoa with rice, or top vegetables with an egg. Its broader recommendation, attributed to Sheth, is to include a variety of nutrient-dense protein sources. The supplied material does not describe planned follow-up reporting or a next publication milestone.
Anyone using the figures to compare foods can start by checking the serving size and product label, especially for packaged yogurt and cottage cheese. For personal targets or dietary restrictions, the article does not replace advice tailored to an individual by a qualified health professional.
Key Questions
Which foods in the report have the highest listed protein amounts?
Among the figures supplied, chicken has 23 grams per 100 grams and cooked lentils have 18 grams per cup. Those portions differ, so the values do not represent a direct comparison of equal servings.
Which listed foods are plant-based?
The report includes lentils, chickpeas, quinoa and edamame. It says quinoa and soy foods such as edamame contain all nine essential amino acids.
How much protein does Greek yogurt provide in the report?
Good Housekeeping lists 9 grams per half-cup. It also advises checking the label for live and active cultures if that feature matters to the shopper.
Does the report give a daily protein target?
No. It lists protein amounts for selected foods and quotes dietitians on variety and age-related needs, but does not set a daily target for individual readers.
Source: rss
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