Top 10 foods rich in protein to increase height quickly

by   |   Jun 10, 2024

After showing the top 10 calcium rich foods in the previous article, we continue revealing other protein rich sources that can help you increase height quickly. Are you excited to discover them? If yes, this article is for you.

What is protein?

If calcium is known as a key for bone strength and growth, protein is an essential nutrient that your body needs to develop and repair cells so that they can work properly.

But how does protein make us taller?

Proteins are made of about 20 different amino acids, which encourage growth and assist in the effective working of the human body. They also speed up the height by creating different tissues for building blocks of your body [1].

It’s not hard to satisfy your protein demands in a day because you easily get it by eating a wide range of foods. Let’s check the info below to know the daily suggested dosage of protein.

  • For babies: 10 grams
  • For school-aged kids: 19-34 grams
  • For teen boys and girls: 52 and 46 grams, respectively
  • For adult men and women: 56 and 46 grams, respectively

The amount of protein varies depending on your age, gender, activity level, etc. So, how do you know your daily diet provides enough protein? That’s why you need to dig deeper to understand more.

10 best protein rich foods to increase height

Chicken Fishes
Peanut butter Soybeans
Greek yogurt Egg whites
Low-fat milk Cottage cheese
Raspberries and blackberries Quinoa


In a 3-ounce (85-gram) serving, chicken contains about 20 grams of protein, which meets about 50% of your daily protein requirement. Also, it’s loaded with vitamin B12 and taurine that are necessary for maintaining height and regulating bone development [3]. The intake of poultry has various benefits for those of all age groups and conditions, especially those who need a higher protein.

foods rich in protein

A nice idea when using chicken is to take advantage of their bones to make bone broth because ¼ cup also has nearly 20 grams of the nutrient.


What better way to give a kick to your height than with tasty fish recipes!


Fishes like halibut, sardines, or cod are a rich source of proteins and vitamin D that are needed for height gain. For instance, a serving of cooked halibut holds 42 grams of high-quality protein [4]. Meanwhile, most white-fleshed fishes are between 20 and 25 grams of protein [5]. Overall, fish is an amazing source of hunger-satisfying protein that you can find in any supermarket and then turn to diet-friendly dishes at home.

Peanut butter

With only 2 tablespoons (about 1 ounce) of regular peanut butter, you can get 8 grams of protein that meets about 15% of your daily protein needs. In case you use natural peanut butter with no extra sugar or salt, 2 tablespoons only have 5 grams of protein [5]. Eating toast with peanut butter is a traditional yet yummy dish. Or you add powdered peanut butter in smoothies, milkshakes, or oatmeal to enjoy.

Peanut butter


The next nutritious food to give you a great source of protein is soybeans. And if you consume about 2 ounces every day, you will receive enough boost to improve your height. Moreover, it promotes tissues and bone mass and density, thereby speeding up height better. One cup (about 6 ounces) of boiled soybeans offers around 29 grams of protein [6]. Let’s include them in your rice, salads, or consume soy milk or tofu.


Greek yogurt

The list of foods rich in protein to increase height is incomplete without the inclusion of Greek yogurt. If you eat 7 ounces (200 grams) every day, you can get about 20 grams of protein [3]. Apart from giving a certain amount of protein, yogurt is also an excellent source of other necessary nutrients for bone growth.


Egg whites

Instead of taking a whole egg, you can eat only egg white because half of the protein in an egg comes from the whites. One large egg white has 3 grams of protein that can satisfy about 5% of your daily protein demand [5]. The simplest way is to make an egg-white omelet or muffins with chives and baby spinach. Or you can scramble egg whites with vegetables like carrots or peas to make a topping for toast.


Low-fat milk

We all know that milk contains high calcium for developing bones and the growth of the skeleton. But do you know that drinking, cooking, or simply adding low-fat milk to cereal is a simple way to take protein? Using 8 ounces (240ml) of low-fat milk will give you 8 grams of protein [5]. Just note that if there is an intolerance or allergy, milk should be avoided.


Overall, having milk in your diet is a good way to add protein with other micronutrients to promote bone health and maintain growth.

Cottage cheese

Aside from low-fat milk, cottage cheese is essential for growth because it holds a huge source of protein that can meet over 50% of your daily requirement. A cup (8 ounces) of cottage cheese has nearly 26 grams of protein [5]. Besides, you can add other forms of cheese such as Parmesan, mozzarella, or cheddar to increase the amount of protein.


However, remember that half of a cup of cottage cheese contains about 15-20% of the daily limit for salt. In case you are controlling your salt intake, you can try rinsing cheese for 3 minutes to decrease its sodium by around 60% [7].

Raspberries and blackberries

Amongst berries, only raspberries and blackberries contain a great source of protein. If raspberries have about 1.5 grams of protein per cup, blackberries serve 2 grams per cup. You can enjoy them alone or put them in Greek yogurt for a protein-packed snack.



Quinoa is known as one of the few plant-based foods having a complete protein. That means it has all the essential amino acids that your body needs. With 1 cup of uncooked quinoa, there are 24 grams of protein [9]. The simplest way is to boil raw quinoa seeds with a bit of salt and enjoy it as an evening snack. This doesn’t only satisfy 48% of your daily protein demands but also supports your bone health since each serving contains an excellent amount of phosphorus and magnesium.


In conclusion

Protein is an important factor for improving your height. By including these top 10 protein foods in your diet, they will help you maintain good bone health, thereby giving you healthy growth and development.

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