The Seven Foods and What They Offer

Verywell Health highlights seven foods that deliver protein while also supplying compounds tied to lower inflammation: tuna, salmon, sunflower seeds, almonds, black beans, firm tofu and guava.

Protein amounts range from about 25.4 grams in a 3-ounce serving of tuna and 16.8 grams in salmon to 9.16 grams in firm tofu, 7.5 grams in a half-cup of black beans, 6 grams in an ounce of almonds, 4.88 grams in an ounce of sunflower seeds and 2.8 grams in two small guavas. Fatty fish provide omega-3 fatty acids; the plant foods contribute fiber, polyphenols, antioxidants or isoflavones.

The article, quoting dietitians from Henry Ford Health and UTHealth Houston, argues there is no need to choose between a protein goal and an anti-inflammatory diet. The cited benefits include muscle repair, immune function, joint health and exercise recovery, with chronic inflammation linked to arthritis, inflammatory bowel disease, cancer and Alzheimer's disease.

How These High-Protein Foods May Reduce Inflammation

Fatty fish bring protein and omega-3s

Tuna and salmon are the strongest protein sources of the seven. The anti-inflammatory case rests mainly on omega-3s, which the article says may help lower the risk of some inflammatory conditions. A cited 2021 study found two servings of salmon per week lowered cardiovascular disease risk in people with prior heart problems. Canned tuna offers the same nutritional benefit as fresh, with practical advantages in cost and shelf life.

Plant foods work through different compounds

Sunflower seeds, almonds, black beans, tofu and guava add fiber, polyphenols, antioxidants and isoflavones rather than omega-3s. Dietitian Diana Guevara describes healthy fats from seeds and nuts plus fiber and polyphenols from plants as a foundation for an anti-inflammatory eating pattern. The source cites almond studies reporting improved inflammation markers after six weeks and lower intestinal inflammation after twelve weeks in people with elevated baseline inflammation.

High-protein is relative

The label fits differently across the list. Guava is high in protein for a fruit, but 2.8 grams per two small guavas is small compared with tuna. Silken tofu is about 5 grams per 3 ounces versus 9.16 grams for firm tofu. Portion size matters when someone is trying to hit a specific protein target.

Putting These Foods on Your Plate

Put the list to use

  • Use 3 ounces of tuna or salmon in a meal to get roughly 17–25 grams of protein plus omega-3s.
  • Pick firm tofu for stir-fries or scrambles if protein is the priority; it has about 9.16 grams per 3-ounce serving.
  • Add half a cup of black beans to tacos, chili or veggie burgers for 7.5 grams of protein and extra fiber.
  • Snack on 1 ounce of almonds or sunflower seeds to add about 4.9–6 grams of protein, fiber and polyphenols.
  • Use guava as a fruit upgrade, not a primary protein source; two small guavas add about 2.8 grams.
  • For people with a history of heart problems, the 2021 evidence cited in the article involved two salmon servings per week.