10 Foods That Contain Whey Protein

Whey Protein rich Foods

Whey protein is one of the most popular types of protein supplements on the market. It’s made from milk and has a high concentration of branched-chain amino acids (BCAAs), which are important for muscle growth and recovery.

10 Foods That Contain Whey Protein

1. Greek Yogurt

Greek Yogurt

Greek yogurt is a thick, creamy type of yogurt that’s packed with protein. A single cup (245 grams) of nonfat Greek yogurt provides 22 grams of protein, which is about 44% of the Daily Value.(2)

2. Cottage Cheese

Cottage cheese is another dairy product that’s rich in whey protein. It’s also a good source of casein protein, which is digested more slowly than whey and may help promote muscle growth.

A 1-cup (226-gram) serving of low-fat cottage cheese contains 28 grams of protein, or 56% of the DV.

3. Eggs

Eggs are one of the most nutrient-dense foods on the planet and are an excellent source of high-quality protein. A large egg contains about 6 grams of protein, or 12% of the DV.(3)

4. Salmon


Salmon is a fatty fish that’s packed with nutrients, including protein. A 3-ounce (85-gram) serving of cooked salmon provides about 17 grams of protein, or 34% of the DV.(4)

5. Chicken Breast

Chicken breast is a lean, high-protein food. A 3-ounce (85-gram) serving of cooked chicken breast contains 26 grams of protein, or 52% of the DV.(5)

6. Beef

Beef is another excellent source of high-quality protein. A 3-ounce (85-gram) serving of cooked ground beef provides 21 grams of protein, or 42% of the DV.(6)

7. Cow and Goat Milk

Milk is a good source of whey and casein protein. A cup (240 ml) of whole cow’s milk contains 8 grams of protein, while the same amount of goat’s milk contains 9 grams.(7)

8. Protein Powder

Protein powder is a concentrated source of protein that’s often used in shakes and smoothies. Whey protein powder is particularly popular. A typical serving provides 20–25 grams of protein.

9. Quinoa

Quinoa is a plant-based food that’s high in both protein and fiber. A 1-cup (185-gram) serving of cooked quinoa provides 8 grams of protein. Quinoa is also a good source of the essential amino acid lysine.

10. Lentils

Lentils are a type of legume that’s high in fiber and protein. A 1-cup (198-gram) serving of cooked lentils contains 18 grams of protein. Lentils are also a good source of iron and folate.

Whey protein is a high-quality protein that’s found in many common foods. If you’re looking to increase your intake, consider adding more Greek yogurt, cottage cheese, eggs, salmon, chicken breast, beef, or milk to your diet.

Image Credit: freepik

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