Top 9 protein-rich foods to increase your height


We have already shown you the top 9 calcium-rich foods, but we will continue to show you other protein rich sources that can help increase your height quickly. These are exciting discoveries.

What’s protein?

Calcium is a key ingredient in bone strength and growth. Protein is an essential nutrient your body requires to build and repair cells properly.

How does protein make you taller?

Proteins contain around 20 amino acids. These amino acids promote growth and aid in the efficient functioning of the body. You can also increase your height by creating new tissues that will be used to build the building blocks of your body.

You can easily satisfy your protein needs in a single day by eating a variety of foods. Check out the information below to find the recommended daily intake of protein.

  • For babies: 10 grams
  • School-age children: 19-34g
  • Teen boys and girls: 52 grams and 46 grams, respectively
  • Adult men and women: 56 g and 46 g, respectively

Your age, gender, and activity level will affect the amount of protein you consume. How can you ensure that your daily food intake is sufficient? To find out more, you should dig deeper.


Top 10 Best Protein Rich Foods to Increase Height

Peanut butterSoybeans
Greek yogurtEgg whites
Low-fat milkCottage cheese
Raspberries and blackberriesQuinoa


Chicken contains approximately 20 grams of protein per 3-ounce (85g) portion, which is about half of your daily protein requirements. It’s also rich in vitamin B12, taurine, and other nutrients that help regulate bone growth and maintain height. There are many benefits to poultry intake for all ages and conditions, but especially for those who require a higher level of protein.

It is a great idea to use chicken bones to make bone broth. A 1/4 cup contains nearly 20 grams of this nutrient.


There is no better way to boost your height than by making delicious fish recipes.

High-quality protein and vitamin D are found in fish like cod, sardines, and halibut. A serving of cooked halibut contains 42 grams of high quality protein. White-fleshed fishes typically have between 20 to 25 grams of protein. Fish is a great source of protein for hunger that can be found in most supermarkets and can then be used to make diet-friendly meals at home.


Soybeans are the next healthy food that will provide you with a good source of protein. You will be able to increase your height if you eat about 2 ounces of soybeans per day. It also promotes tissue and bone density, which can help you increase your height. A cup (6 ounces) of boiled soy beans contains around 29 grams of protein. Let’s add them to our rice, salads, and soy milk, as well as tofu or tofu.

Greek yogurt

Greek yogurt is a great addition to the list of protein-rich foods that increase height. You can consume approximately 20 grams of protein if you eat 7 ounces (200g) each day [ 3]. Yogurt is a great source of nutrients necessary for bone growth, in addition to providing a certain amount protein.

Egg whites

You can eat just egg whites instead of eating whole eggs. Half of an egg’s protein comes from its whites. A large egg white contains 3 grams of protein, which can meet approximately 5% of your daily protein requirements. Make an egg-white muffin or omelet with baby spinach and chives. To make toast toppings, you can also scramble egg whites and vegetables such as carrots or peas.

Low-fat milk

Milk contains high levels of calcium, which is important for the development of bones and growth of the skeleton. Do you know that low-fat milk can be added to cereal, cooked, or simply drank? 8 ounces (240ml), of low-fat milk will provide 8 grams of protein. You should avoid milk if you have an intolerance.

Consuming milk is a great way to get protein and other micronutrients in your diet to maintain bone health.

Cottage cheese

Cottage cheese, in addition to low-fat milk is vital for growth. It contains a large amount of protein and can provide more than half of your daily requirements. Cottage cheese contains nearly 26 grams per cup (8 ounces). You can also add Parmesan, mozzarella or cheddar to increase your protein intake.

Remember that cottage cheese can contain as much as 15-20% of your daily salt intake. If you want to reduce your sodium intake, rinse the cheese for three minutes [ 7].

Raspberries and blackberries

Only blackberries and raspberries are good sources of protein among berries. Blackberries contain 2 grams of protein per cup (8) while raspberries are 1.5g in protein. For a protein-packed snack, you can either eat them as is or add them to Greek yogurt.


Quinoa is a plant-based food that contains a complete protein. This means that it contains all of the essential amino acids your body requires. There are 24 grams of protein in 1 cup of uncooked Quinoa. You can boil the quinoa seeds in water with some salt, and then enjoy it as an evening snack. You will get 48% of your daily protein requirements, and it also supports bone health because each serving is high in phosphorus as well as magnesium.

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