Top 50 Protein-Rich Foods for Women in Menopause

As women age, prioritizing adequate protein intake becomes increasingly vital for maintaining overall health and well-being. Protein plays a pivotal role in preserving muscle mass, which naturally declines with age, and supporting bone density, crucial for preventing osteoporosis and fractures. Additionally, protein aids in hormone regulation, supporting metabolic function and helping to manage weight fluctuations commonly experienced during menopause. Beyond physical health, protein also contributes to cognitive function and mood stability, promoting mental clarity and emotional resilience. By incorporating protein-rich foods into their diets, women can support their bodies through the natural aging process, empowering themselves to lead vibrant and active lifestyles well into their later years.

Here is our list of top 50 protein-rich foods for menopausal women

1. Chicken breast (boneless, skinless, cooked): 3 ounces = 26 grams

2. Salmon (wild-caught, cooked): 3 ounces = 22 grams

3. Tofu (firm, raw): 1/2 cup = 10 grams

4. Greek yogurt (plain, non-fat): 1 cup = 23 grams

5. Eggs (large, boiled): 1 egg = 6 grams

6. Lentils (cooked): 1/2 cup = 9 grams

7. Chickpeas (cooked): 1/2 cup = 7 grams

8. Quinoa (cooked): 1/2 cup = 4 grams

9. Cottage cheese (low-fat): 1/2 cup = 14 grams

10. Turkey breast (cooked): 3 ounces = 25 grams

11. Beef (lean, cooked): 3 ounces = 22 grams

12. Almonds (raw): 1/4 cup = 8 grams

13. Peanut butter (smooth, unsalted): 2 tablespoons = 8 grams

14. Milk (skim): 1 cup = 8 grams

15. Cheese (cheddar): 1 ounce = 7 grams

16. Spinach (cooked): 1/2 cup = 3 grams

17. Broccoli (cooked): 1/2 cup = 2 grams

18. Brussels sprouts (cooked): 1/2 cup = 2 grams

19. Edamame (cooked): 1/2 cup = 8 grams

20. Whey protein powder: 1 scoop = 20-25 grams

21. Black beans (cooked): 1/2 cup = 7 grams

22. Pumpkin seeds (roasted): 1/4 cup = 9 grams

23. Pork chop (cooked): 3 ounces = 22 grams

24. Yogurt (plain, non-fat): 1 cup = 13 grams

25. Hemp seeds (raw): 3 tablespoons = 10 grams

26. Chicken thigh (boneless, skinless, cooked): 3 ounces = 21 grams

27. Tempeh (cooked): 1/2 cup = 16 grams

28. Oats (cooked): 1/2 cup = 3 grams

29. Shrimp (cooked): 3 ounces = 18 grams

30. Soy milk (unsweetened): 1 cup = 8 grams

31. Chia seeds (raw): 2 tablespoons = 4 grams

32. Canned tuna (in water): 3 ounces = 22 grams

33. Peanuts (dry-roasted): 1/4 cup = 9 grams

34. Greek yogurt (vanilla, non-fat): 1 cup = 23 grams

35. Cottage cheese (full-fat): 1/2 cup = 13 grams

36. Chicken drumstick (cooked): 1 drumstick = 10 grams

37. Pork loin (cooked): 3 ounces = 22 grams

38. Tilapia (cooked): 3 ounces = 21 grams

39. Brown rice (cooked): 1/2 cup = 2 grams

40. Tofu (silken, raw): 1/2 cup = 10 grams

41. Seitan (cooked): 1/2 cup = 20 grams

42. Milk (whole): 1 cup = 8 grams

43. Lentils (canned): 1/2 cup = 9 grams

44. Cottage cheese (fat-free): 1/2 cup = 14 grams

45. Cod (cooked): 3 ounces = 20 grams

46. Cheddar cheese (reduced-fat): 1 ounce = 6 grams

47. Yogurt (Greek, flavored): 1 cup = 20 grams

48. Peas (cooked): 1/2 cup = 4 grams

49. Pumpkin seeds (raw): 1/4 cup = 8 grams

50. Edamame (cooked): 1/2 cup = 8 grams