High Protein Foods for Teenagers
High protein foods for teenagers are mostly everyday staples, and a few of them across the day cover the recommended intake for most teens.
High protein foods for teenagers at a glance
| Food | Typical serve | Protein, about |
|---|---|---|
| Chicken breast, cooked | 100 g | 30 g |
| Tuna, canned | 95 g tin | 18 g |
| Lentils, cooked | 1 cup | 17 g |
| Greek yoghurt | 170 g tub | 16 g |
| Eggs | 2 eggs | 12 g |
| Firm tofu | 100 g | 12 g |
| Cheddar cheese | 2 slices, 40 g | 10 g |
| Milk | 250 ml glass | 9 g |
| Wholemeal bread | 2 slices | 8 g |
| Almonds | 30 g handful | 6 g |
Approximate values. Check the nutrition panel on the products you buy, as brands vary.
Easy ways to add protein
- Breakfast: eggs on toast, Greek yoghurt with oats, or a milk-based smoothie
- Lunch box: tuna or chicken wraps, cheese and wholemeal crackers, leftover lentil curry
- After school: a glass of milk, a handful of almonds, or yoghurt
- Dinner: a palm-sized serve of meat, fish, tofu or legumes
How much do they need?
See the recommended daily intakes by age on protein for teens.