The 24 Best High Protein Foods

Hassle free, minimal-prep foods that keep your health goals tracking. Dig in before hanger strikes

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If we had to describe the common qualities of the best high protein foods, we'd probably say versatile, easy to prepare, and ideally, low in carbohydrates. That's because, despite the clear benefits associated with filling up on the protein, the average Western diet is notoriously skewed in favour of carbs – and it's often convenience, not taste, that keeps the muscle macro off our plates.

Protein is absolutely crucial to your health. It supports your immune system by helping to build antibodies that fight off infection. It strengthens bones, cartilage and skin, and makes hormones and enzymes. And yes, it's an absolute must-have for muscle-building. Among most Brits, high protein foods are typically relegated to dinner – too late to circumvent a mid-afternoon carb comedown that tanks your gains, focus, and health.

That's why we've compiled a definitive guide to the best high protein foods. Yes, getting your fill will help you grow formidable guns, but it'll also elevate your physical and mental health. Put simply, these are the foods you need to live a healthier, happier life – a goal we should all be targeting. Let's get into it.

 

Top 10 Foods Highest in Protein

Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general. (1)

How much protein do you need?

The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. (2) The Daily Value (%DV) for protein is set at 50 grams per day (3), which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.

High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.

Table of Contents

• Introduction
• Top 10 Protein Food List
• Printable
• Most Protein per 100 Grams
• Protein Powder and Isolates
• Protein for Vegetarian and Vegans
• High Protein Meals
•  Nutrient Ranking Tool
• Related
• Feedback
• References

Top 10 Protein Food List

#1: Lean Chicken Breast

Protein in a 6oz Breast	Protein per 100g	Protein per 200 Calories
54.5g (109% DV)	32.1g (64% DV)	40.8g (82% DV)

Nutrition Facts for Lean Chicken Breast (Cooked).(Source)

More Poultry High in Protein

• 62g (124% DV) in a whole chicken leg
• 53.9g (108% DV) per 6oz of lean ground turkey
• 51.2g (102% DV) in a 6oz turkey breast
• 38g (76% DV) in 1 cup of light chicken meat
• 31.9g (64% DV) in a chicken thigh
• 24.5g (49% DV) in a chicken drumstick

See all meats high in protein.

#2: Lean Pork Chops

Protein in a 6oz Chop	Protein per 100g	Protein per 200 Calories
52.7g (105% DV)	31g (62% DV)	31.8g (64% DV)

Nutrition Facts for Pork Chops (Lean).(Source)

More Pork Products High in Protein

• 50.8g (102% DV) in 6oz of broiled pork tenderloin
• 43.7g (87% DV) in 6oz of ground pork
• 39.7g (79% DV) in 1 cup of diced lean ham
• 30g (60%) DV in a 6oz rack of pork ribs
• 19.2g (38% DV) in 3oz of salami
• 13.8g (28% DV) per 3oz of spam

See all meats high in protein.

#3: Tuna

Protein in a 6oz Fillet	Protein per 100g	Protein per 200 Calories
50.8g (102% DV)	29.9g (60% DV)	32.5g (65% DV)

Nutrition Facts for Bluefin Tuna (Cooked).(Source)

More Fish High in Protein

• 45g (90% DV) in a 6oz salmon fillet
• 44.5g (89% DV) in a 6oz tilapia fillet
• 41.4g (82% DV) in a 6oz cod fillet
• 22.6g (45% DV) in 3oz of canned tuna
• 19.4g (39% DV) in 3oz of cooked shrimp

See all fish and seafood high in protein.

#4: Beef (Skirt Steak)

Protein per 6oz Steak	Protein per 100g	Protein per 200 Calories
48.7g (97% DV)	28.7g (57% DV)	21.4g (43% DV)

Nutrition Facts for Skirt Steak.(Source)

More Lean Red Meat High in Protein

• 60.4g (121% DV) in a 6oz lamb roast
• 44.8g (90% DV) in 6oz of lean ground beef
• 28.4g (57% DV) in 3oz of roast beef
• 24.2g (48% DV) in 3oz of roast buffalo
• 21.7g (43% DV) in a 3oz beef hamburger

See all meats high in protein.

#5: Firm Tofu

Protein per Cup	Protein per 100g	Protein per 200 Calories
43.5g (87% DV)	17.3g (35% DV)	24g (48% DV)

Nutrition Facts for Firm Tofu.(Source)

More Soy Foods High in Protein

• 33.7g (67% DV) in 1 cup of tempeh (fermented tofu)
• 31.3g (63% DV) per cup of cooked soybeans
• 14g (28% DV) in a 16oz glass of soymilk
• 9.2g (18% DV) per cup of soy yogurt
• 7.9g (16% DV) per tblsp of soy protein powder

Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup). See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.

Looking for a brand with this much protein? Try House Foods Tofu.

#6: Lentils

Protein per Cup	Protein per 100g	Protein per 200 Calories
17.9g (36% DV)	9g (18% DV)	15.6g (31% DV)

Nutrition Facts for Lentils (Cooked).(Source)

More Beans High in Protein

• 17.4g (35% DV) per cup of large white beans
• 16.3g (33% DV) per cup of split peas
• 16.5g (33% DV) per cup of cranberry beans
• 15.4g (31% DV) per cup of pinto beans
• 15.3g (31% DV) per cup of kidney beans
• 15.2g (30% DV) per cup of black beans

See the top 10 beans and legumes high in protein.

#7: Low-Fat Yogurt

Protein per Cup	Protein per 100g	Protein per 200 Calories
14g (28% DV)	5.7g (11% DV)	20.5g (41% DV)

Nutrition Facts for Non-Fat Yogurt.(Source)

More Dairy High in Protein

• 16.5g (33% DV) per 16oz glass of skim milk
• 15.4g (31% DV) per 16oz glass of whole milk
• 8.5g (17% DV) per cup of whole plain yogurt (full fat)
• 8.4g (17% DV) per 1/4 cup of dehydrated milk
• 7.9g (16% DV) per 8oz cup of buttermilk

See more vegetarian sources of protein.

#8: Grated Parmesan

Protein per Oz	Protein per 100g	Protein per 200 Calories
10.2g (20% DV)	35.8g (72% DV)	18.2g (36% DV)

Nutrition Facts for Grated Parmesan (Hard).(Source)

More Cheese High in Protein

• 14.1g (28% DV) per 1/2 cup of ricotta cheese
• 12.6g (25% DV) per 1/2 cup of cottage cheese
• 9g (18% DV) per oz of non-fat cheddar
• 8g (16% DV) per oz of low-fat Swiss cheese
• 7.3g (15% DV) per oz of provolone
• 6.3g (13% DV) per oz of mozzarella

See more vegetarian protein foods.

#9: Squash and Pumpkin Seeds

Protein per 1oz Handful	Protein per 100g	Protein per 200 Calories
8.5g (17% DV)	29.8g (60% DV)	10.4g (21% DV)

Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted).(Source)

More Nuts and Seeds High in Protein

• 6.9g (14% DV) per oz of peanuts
• 6g (12% DV) per oz of almonds
• 6g (12% DV) per oz of pistachios
• 5.8g (12% DV) per oz of sunflower seeds
• 5.2g (10% DV) per oz of flax seeds
• 4.7g (9% DV) per oz of chia seeds

See the list of nuts and seeds highest in protein.

#10: Eggs

Protein in 1 Large Egg	Protein per 100g	Protein per 200 Calories
6.3g (13% DV)	12.6g (25% DV)	16.2g (32% DV)

Nutrition Facts for Hard Boiled Eggs.(Source)

More Eggs High in Protein

• 22g (44% DV) in 1 cup of scrambled eggs
• 17.1g (34% DV) in 1 cup of chopped hard-boiled eggs
• 12.2g (24% DV) in 2 scrambled eggs
• 10.1g (20% DV) in a duck egg
• 3.6g (7% DV) in 1 egg white (chicken)

See All 200 Foods High in Protein

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Printable One Page Sheet

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High Protein Foods by Nutrient Density (Most Protein per 100 Grams)

Food	Serving	Protein
#1 Spirulina View(Source)	100 grams	115% DV (57.5g)
#2 Dry-Roasted Soybeans View(Source)	100 grams	87% DV (43.3g)
#3 Grated Parmesan Cheese View(Source)	100 grams	83% DV (41.6g)
#4 Lean Veal Top Round View(Source)	100 grams	73% DV (36.7g)
#5 Lamb Shoulder Roast View(Source)	100 grams	71% DV (35.5g)
#6 Lean Chicken Breast View(Source)	100 grams	64% DV (32.1g)
#7 Non-Fat Mozzarella View(Source)	100 grams	63% DV (31.7g)
#8 Lean Pork Chops View(Source)	100 grams	62% DV (31g)
#9 Tuna View(Source)	100 grams	60% DV (29.9g)
#10 Squash and Pumpkin Seeds View(Source)	100 grams	60% DV (29.8g)

High Protein Isolates and Powders (Non-Commercial)

Food	Serving	Protein
#1 Soy Protein Isolate View(Source)	1 tblsp	12% DV (6.2g)
#2 Gelatin View(Source)	1 tblsp	12% DV (6g)
#3 Egg White Powder View(Source)	1 tblsp	12% DV (5.9g)
#4 Spirulina (Dried Seaweed) View(Source)	1 tblsp	8% DV (4g)
#5 Non-fat Milk Powder View(Source)	1 tblsp	5% DV (2.7g)
#6 Whey Powder View(Source)	per tbsp	2% DV (1g)

Protein for Vegetarians and Vegans

Vegetarian protein foods include tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, whole grains, peanut butter, eggs, and white button mushrooms. See the list of vegetarian protein foods.

Vegan protein foods are similar to vegetarian sources but exclude yogurt, milk, cheese, and eggs. Vegans do not eat any foods from animals. Instead vegans can eat high protein vegetables like lima beans, spinach, and corn. See the list of vegan protein foods.

High Protein Meals

1. Tuna Sandwich

Calories	Protein	Fat	Carbs
276 (14% DV)	28.4g (57% DV)	4.7g (7% DV)	28.5g (10% DV)

Ingredients: 3oz canned tuna, 1 leaf romaine lettuce, 1 slice of tomato, 2 slices whole wheat bread.
View or Edit this Meal

2. Banana Parfait

Calories	Protein	Fat	Carbs
420 (21% DV)	16.4g (33% DV)	17g (26% DV)	57g (19% DV)

Ingredients: 6oz of non-fat yogurt, 1/4 cup of uncooked oats, 1oz handful of pumpkin seeds, 1 medium banana.
View or Edit this Meal

3. Chicken Salad

Calories	Protein	Fat	Carbs
429 (21% DV)	65.1g (130% DV)	14g (22% DV)	12.9g (4% DV)

Ingredients: 6oz chicken breast, 2 cups romaine lettuce, 1 cup cherry tomatoes, 1 oz grated Parmesan.
View or Edit this Meal

4. Tofu Stir Fry

Calories	Protein	Fat	Carbs
680 (34% DV)	51.1g (102% DV)	37.1g (57% DV)	47.5g (16% DV)

Ingredients: 1 cup firm tofu, 1/2 cup onions, 1 cup broccoli, 1 tsp ginger, 1/2 cup brown rice, 1 tbsp sesame oil, 1 tbsp soy sauce.
View or Edit this Meal

5. Lentil Curry with Peanuts

Calories	Protein	Fat	Carbs
672 (34% DV)	28.8g (58% DV)	30.4g (47% DV)	77.8g (26% DV)

Ingredients: 1 cup of cooked lentils, 1/4 onion, 1 tblsp curry powder, 1/5 cup brown rice, 1 tblsp sesame oil, 1oz dry-roasted peanuts
View or Edit this Meal

Make your own meal plans by adding foods to the recipe nutrition calculator.

From the Nutrient Ranking Tool

• Foods High in Protein
• Foods Low in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Vegetarian Foods High in Protein
• Nuts High in Protein
• Grains High in Protein
• Beans High in Protein
• Dairy High in Protein
• Breakfast Cereals High in Protein
• Fast Foods High in Protein

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Vegetarian Sources of Protein
• Vegan Foods High in Protein
• High Protein Beans
• High Protein Grains
• Cheeses Highest in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Nuts High in Protein
• High Carb Foods
• Gourmet Low Carb High Protein Weight Loss Meal Plans
• 200 Cereals High in Protein

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Data Sources and References

1. Medline Plus on Protein
2. Recommended Dietary Allowances: 10th Edition. National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Washington (DC): National Academies Press (US); 1989.
3. FDA Information Page on Protein
4. U.S. Agricultural Research Service Food Data Central

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