The best high protein foods include chicken breast, turkey, tuna, shrimp, Greek yogurt, cottage cheese, eggs, tofu, tempeh, edamame, lentils and beans. Lean animal proteins give the most protein for the fewest calories; soy foods and legumes are strong plant choices.
There is no single “best” source. The useful choice fits your budget, preferences and usual meals.
Which foods give you the most protein?
Figures are rounded values based primarily on USDA FoodData Central. Meat, fish, eggs, grains and legumes are cooked; canned foods are drained. The 100 g column makes foods comparable, while the serving column reflects real use. Brands and preparation vary, so prefer the package label when available.
Which meat and poultry choices are highest in protein?
| Food | Protein per 100 g | Typical serving | Protein per serving | Protein per 100 kcal |
|---|---|---|---|---|
| Chicken breast, skinless | 31 g | 3 oz / 85 g | 26 g | 19 g |
| Turkey breast, skinless | 29 g | 3 oz / 85 g | 25 g | 21 g |
| Pork tenderloin | 27 g | 3 oz / 85 g | 23 g | 19 g |
| Lean ground beef, 95% lean | 26 g | 3 oz / 85 g | 22 g | 15 g |
| Chicken thigh, skinless | 26 g | 3 oz / 85 g | 22 g | 13 g |
Chicken and turkey breast lead on efficiency. The Dietary Guidelines for Americans also favors lean, minimally processed meat; “high protein” does not make bacon, sausage or deli meat an everyday choice.
Which fish and seafood choices give the most protein?
| Food | Protein per 100 g | Typical serving | Protein per serving | Protein per 100 kcal |
|---|---|---|---|---|
| Cod | 23 g | 3 oz / 85 g | 20 g | 22 g |
| Shrimp | 24 g | 3 oz / 85 g | 20 g | 24 g |
| Tuna, canned in water, drained | 23 g | 4 oz / 113 g drained | 26 g | 22 g |
| Sardines, canned in oil, drained | 25 g | 3.25 oz / 92 g drained | 23 g | 12 g |
| Salmon | 22 g | 3 oz / 85 g | 19 g | 11 g |
Cod, shrimp and water-packed tuna are especially lean; cod's protein-per-calorie figure is broadly similar to tuna, turkey breast and egg whites. Salmon and sardines look less efficient because their fats add calories—not because they are worse foods. The FDA and EPA provide specific fish guidance for pregnancy, breastfeeding and children.
Which dairy foods are high in protein?
| Food | Protein per 100 g | Typical serving | Protein per serving | Protein per 100 kcal |
|---|---|---|---|---|
| Greek yogurt, plain nonfat | 10 g | 6 oz / 170 g | 17 g | 17 g |
| Cottage cheese, 2% | 11 g | 1/2 cup / 113 g | 13 g | 13 g |
| Skim milk | 3.4 g | 1 cup / 245 g | 8 g | 10 g |
| Soy milk, unsweetened | 3.3 g | 1 cup / 245 g | 8 g | 9 g |
| Greek yogurt, plain whole-milk | 9 g | 6 oz / 170 g | 15 g | 9 g |
| Cheddar cheese | 25 g | 1 oz / 28 g | 7 g | 6 g |
Greek yogurt and cottage cheese need little preparation. Cheese is protein-rich by weight, but its serving is small and calorie-dense. Yogurt and soy-milk values vary by brand; check the label.
Are eggs a high protein food?
| Food | Protein per 100 g | Typical serving | Protein per serving | Protein per 100 kcal |
|---|---|---|---|---|
| Egg whites | 11 g | 3 large whites / 99 g | 11 g | 21 g |
| Whole eggs | 13 g | 2 large eggs / 100 g | 13 g | 9 g |
Whole eggs bring fat and micronutrients from the yolk; whites are almost entirely protein. Mixing whole eggs with extra whites gives you both advantages.
Which plant foods have the most protein?
| Food | Protein per 100 g | Typical serving | Protein per serving | Protein per 100 kcal |
|---|---|---|---|---|
| Seitan | 25 g | 3 oz / 85 g | 21 g | 18 g |
| Extra-firm tofu | 12 g | 1/2 cup / 126 g | 15 g | 10 g |
| Tempeh | 20 g | 3 oz / 85 g | 17 g | 10 g |
| Edamame, shelled | 12 g | 1/2 cup / 78 g | 9 g | 10 g |
| Lentils | 9 g | 1 cup / 198 g | 18 g | 8 g |
| Black beans | 9 g | 1 cup / 172 g | 15 g | 7 g |
| Green peas | 5 g | 1 cup / 160 g | 9 g | 6 g |
| Pumpkin seeds | 30 g | 1 oz / 28 g | 8 g | 5 g |
| Chickpeas | 9 g | 1 cup / 164 g | 15 g | 5 g |
| Peanut butter | 25 g | 2 tbsp / 32 g | 8 g | 4 g |
| Quinoa | 4 g | 1 cup / 185 g | 8 g | 4 g |
| Rolled oats | 13 g | 1/2 cup dry / 40 g | 5 g | 3 g |
Seitan is unsuitable for people with celiac disease or a gluten allergy. Tofu values vary with water content, so check the package. Nuts, seeds and peanut butter contribute protein but are calorie-dense; treat their protein as a bonus rather than the meal's anchor.
What does protein per 100 calories actually tell you?
This column asks how much protein a food provides within a calorie budget. Higher is more efficient, not automatically healthier.
| If you need… | Favor… | Examples |
|---|---|---|
| Maximum protein for fewer calories | Lean protein | Cod, shrimp, turkey breast, egg whites, chicken breast |
| Protein plus beneficial fats | Oily fish, nuts or seeds | Salmon, sardines, pumpkin seeds, peanut butter |
| Protein plus fiber | Legumes | Lentils, black beans, chickpeas, edamame |
| Fast, no-cook protein | Ready-to-eat basics | Greek yogurt, cottage cheese, canned tuna, milk |
Animal foods and soy provide all essential amino acids. The Academy of Nutrition and Dietetics says a variety of plant foods across the day can also meet healthy adults' needs; you do not need to combine specific proteins at every meal.
What are the best high protein foods on a budget?
Prices change, so compare cost per protein serving—not just package price.
| Budget pick | Why it stretches further | Easy use |
|---|---|---|
| Dried lentils | Inexpensive, shelf-stable and quick for a dried legume | Soup, curry, pasta sauce |
| Canned beans | No cooking from dry and little waste | Chili, tacos, grain bowls |
| Eggs | Flexible and widely available | Scramble, sandwich, rice bowl |
| Large tub of Greek yogurt | Usually better value than single cups | Breakfast, snack, sauce |
| Cottage cheese | Ready to eat and works sweet or savory | Toast, baked potato, fruit bowl |
| Canned tuna or sardines | Shelf-stable; no cooking needed | Sandwich, salad, pasta |
| Chicken thighs | Often cheaper than breast and still protein-rich | Tray bake, curry, tacos |
| Milk or fortified soy milk | Adds protein without another meal component | Oats, smoothie, drink |
Compare unit prices and store brands. Frozen foods and larger plain-yogurt tubs can reduce waste. Draining and rinsing canned beans can lower sodium.
How can vegetarians and vegans get enough protein?
Build each meal around a protein anchor. Dairy and eggs work for vegetarians; soy foods, seitan and legumes do the heavy lifting for vegans.
| Meal | Main protein foods | Approximate protein |
|---|---|---|
| Tofu stir-fry with vegetables and rice | 1/2 block extra-firm tofu (about 200 g) | 20–26 g |
| Lentil bowl with quinoa and vegetables | 1 cup lentils + 1/2 cup quinoa | 22 g |
| Tempeh sandwich | 3 oz tempeh + whole-grain bread | 23–25 g |
| Greek yogurt bowl (vegetarian) | 1 cup Greek yogurt + pumpkin seeds | 25–29 g |
| Egg and bean tacos (vegetarian) | 2 eggs + 1/2 cup black beans | 20 g |
Soy milk is usually closer to dairy milk in protein than oat, almond or coconut drinks. Vegans also need reliable vitamin B12; the NHS recommends fortified foods or supplements.
How much protein do you need?
The adult Recommended Dietary Allowance is a population-level minimum, not necessarily the most useful target during weight loss or strength training. A British Journal of Sports Medicine meta-analysis by Robert Morton and colleagues supports higher intake when building muscle is the goal.
| Body weight | Basic adult reference level | Practical weight-loss range |
|---|---|---|
| 70 kg (154 lb / 11 st) | 56 g/day | 84–112 g/day |
| 85 kg (187 lb / 13 st 5 lb) | 68 g/day | 102–136 g/day |
| 100 kg (220 lb / 15 st 10 lb) | 80 g/day | 120–160 g/day |
The higher range is a starting point, not a prescription. Age, training, pregnancy and health conditions matter. Learn what protein is and what it does before chasing a perfect number.
Find your starting number: Use the free protein calculator for a daily range based on your weight and goal, in kg, lb or stone. No sign-up required.
How do you make high-protein eating easier?
Start with one repeatable meal: add a protein anchor, then vegetables or fruit, a carbohydrate you enjoy and any needed fat. Spreading protein across meals is usually easier than saving most for dinner. A review by Heather Leidy and colleagues in The American Journal of Clinical Nutrition found that higher-protein eating can improve fullness, while noting that studies define “high protein” differently.
If tracking helps you learn, our guide to counting macros without making food your full-time job explains both the precise method and a simpler protein-plus-calories approach.
FAQ
What food is highest in protein?
Lean cooked meat, fish and seitan are among the highest by weight. Very lean fish, shrimp, turkey and egg whites lead by calorie efficiency. The answer depends on whether you compare weight, serving or calories.
Are high protein foods good for weight loss?
They can help support muscle and fullness, but no food causes weight loss by itself; total calorie intake still matters. Cheese and peanut butter can be nutritious yet easier to overeat than leaner choices.
Is plant protein as good as animal protein?
Both can support a healthy diet. Soy is complete protein, and varied plant foods can provide all essential amino acids. A vegan diet may simply require more planning to reach the same total.
Can you eat too much protein?
More is not endlessly better and can crowd out fiber-rich foods. If you have chronic kidney disease or were told to limit protein, ask your doctor or renal dietitian before changing intake; the National Kidney Foundation says needs depend on kidney function and treatment.
Written by Ricky Valentine · Last updated 31 August 2026
Citations to verify in edit pass: USDA FoodData Central nutrient entries for all listed foods, cooked/drained states and common serving weights; verify the cod efficiency, drained tuna and sardine figures, and extra-firm tofu figures against FoodData Central and retail labels; U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020–2025, 9th edition; U.S. Food and Drug Administration and U.S. Environmental Protection Agency, Advice About Eating Fish; Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005), adult protein RDA; Morton RW et al., “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains,” British Journal of Sports Medicine (2018); Leidy HJ et al., “The role of protein in weight loss and maintenance,” American Journal of Clinical Nutrition (2015); Melina V, Craig W and Levin S, “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets,” Journal of the Academy of Nutrition and Dietetics (2016); NHS, The vegan diet; National Kidney Foundation guidance on dietary protein and chronic kidney disease.