Food List

High-Protein Foods

Protein builds and repairs muscle, keeps you full, and protects lean tissue when you are losing weight. This list ranks the best sources by protein content, so you can see at a glance which foods give you the most for your plate.

Food	Protein	Per 100 g	Per serving
Whey protein powder Eggs & dairy	80 g	354 kcal P 80 · C 8 · F 6	30 g (1.1 oz) 106 kcal · P 24 1 scoop
Parmesan Eggs & dairy	36 g	392 kcal P 36 · C 3.2 · F 26	30 g (1.1 oz) 118 kcal · P 10.8 1 grated
Beef jerky Meat & poultry	33 g	410 kcal P 33 · C 11 · F 26 · Fib 1.8	28 g (1 oz) 115 kcal · P 9.2 1 portion
Rabbit Meat & poultry	33 g	173 kcal P 33 · C 0 · F 3.5	120 g (4.2 oz) 208 kcal · P 39.6 1 portion
Hemp seeds Nuts & seeds	32 g	553 kcal P 32 · C 9 · F 49 · Fib 4	30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp
Chicken breast (skinless) Meat & poultry	31 g	165 kcal P 31 · C 0 · F 3.6	150 g (5.3 oz) 248 kcal · P 46.5 1 breast
Veal (lean) Meat & poultry	31 g	172 kcal P 31 · C 0 · F 5	120 g (4.2 oz) 206 kcal · P 37.2 1 portion
Turkey breast Meat & poultry	30 g	135 kcal P 30 · C 0 · F 1	120 g (4.2 oz) 162 kcal · P 36 1 fillet
Venison Meat & poultry	30 g	158 kcal P 30 · C 0 · F 3.2	120 g (4.2 oz) 190 kcal · P 36 1 portion
Pumpkin seeds Nuts & seeds	30 g	559 kcal P 30 · C 11 · F 49 · Fib 6	28 g (1 oz) 157 kcal · P 8.4 1 handful
Anchovies (canned) Fish & seafood	29 g	210 kcal P 29 · C 0 · F 10	45 g (1.6 oz) 95 kcal · P 13.1 1 portion
Bison (lean) Meat & poultry	28 g	146 kcal P 28 · C 0 · F 3	125 g (4.4 oz) 183 kcal · P 35 1 portion
Chicken drumstick (skinless) Meat & poultry	28 g	172 kcal P 28 · C 0 · F 6	100 g (3.5 oz) 172 kcal · P 28 1 drumstick
Turkey mince (lean) Meat & poultry	27 g	150 kcal P 27 · C 0 · F 4	125 g (4.4 oz) 188 kcal · P 33.8 1 portion
Lean beef (sirloin) Meat & poultry	27 g	183 kcal P 27 · C 0 · F 8	150 g (5.3 oz) 275 kcal · P 40.5 1 steak
Goat meat Meat & poultry	27 g	143 kcal P 27 · C 0 · F 3	120 g (4.2 oz) 172 kcal · P 32.4 1 portion
Chicken thigh (skinless) Meat & poultry	26 g	209 kcal P 26 · C 0 · F 11	110 g (3.9 oz) 230 kcal · P 28.6 1 thigh
Pork tenderloin Meat & poultry	26 g	143 kcal P 26 · C 0 · F 4	120 g (4.2 oz) 172 kcal · P 31.2 1 fillet
Pork loin chop Meat & poultry	26 g	209 kcal P 26 · C 0 · F 11	120 g (4.2 oz) 251 kcal · P 31.2 1 chop
Tuna (canned in water) Fish & seafood	26 g	116 kcal P 26 · C 0 · F 1	145 g (5.1 oz) 168 kcal · P 37.7 1 tin
Peanuts Nuts & seeds	26 g	567 kcal P 26 · C 16 · F 49 · Fib 9	28 g (1 oz) 159 kcal · P 7.3 1 handful
Lamb (lean) Meat & poultry	25 g	206 kcal P 25 · C 0 · F 11	120 g (4.2 oz) 247 kcal · P 30 1 portion
Sardines (canned) Fish & seafood	25 g	208 kcal P 25 · C 0 · F 11	90 g (3.2 oz) 187 kcal · P 22.5 1 tin
Cheddar cheese Eggs & dairy	25 g	402 kcal P 25 · C 1.3 · F 33	30 g (1.1 oz) 121 kcal · P 7.5 1 slice
Peanut butter Nuts & seeds	25 g	588 kcal P 25 · C 20 · F 50 · Fib 6	32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp
Edam cheese Eggs & dairy	25 g	357 kcal P 25 · C 1.4 · F 28	30 g (1.1 oz) 107 kcal · P 7.5 1 slice
Duck breast (skinless) Meat & poultry	24 g	140 kcal P 24 · C 0 · F 4.5	130 g (4.6 oz) 182 kcal · P 31.2 1 breast
Prawns / shrimp Fish & seafood	24 g	99 kcal P 24 · C 0.2 · F 0.3	100 g (3.5 oz) 99 kcal · P 24 1 portion
Tuna steak (fresh) Fish & seafood	23 g	144 kcal P 23 · C 0 · F 5	150 g (5.3 oz) 216 kcal · P 34.5 1 steak
Halibut Fish & seafood	23 g	111 kcal P 23 · C 0 · F 2.3	150 g (5.3 oz) 167 kcal · P 34.5 1 fillet
Mozzarella Eggs & dairy	22 g	280 kcal P 22 · C 2.2 · F 17	50 g (1.8 oz) 140 kcal · P 11 1 portion
Halloumi Eggs & dairy	22 g	321 kcal P 22 · C 2.2 · F 25	60 g (2.1 oz) 193 kcal · P 13.2 1 portion
Goat cheese Eggs & dairy	22 g	364 kcal P 22 · C 0.1 · F 30	40 g (1.4 oz) 146 kcal · P 8.8 1 portion
Lean ground beef (5% fat) Meat & poultry	21 g	137 kcal P 21 · C 0 · F 5	125 g (4.4 oz) 171 kcal · P 26.3 1 portion
Ham (lean) Meat & poultry	21 g	145 kcal P 21 · C 1.5 · F 6	80 g (2.8 oz) 116 kcal · P 16.8 1 slices
Almonds Nuts & seeds	21 g	579 kcal P 21 · C 22 · F 50 · Fib 12	28 g (1 oz) 162 kcal · P 5.9 1 handful
Sunflower seeds Nuts & seeds	21 g	584 kcal P 21 · C 20 · F 51 · Fib 9	28 g (1 oz) 164 kcal · P 5.9 1 handful
Almond butter Nuts & seeds	21 g	614 kcal P 21 · C 19 · F 56 · Fib 10	32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp
Salmon Fish & seafood	20 g	208 kcal P 20 · C 0 · F 13	150 g (5.3 oz) 312 kcal · P 30 1 fillet
Haddock Fish & seafood	20 g	90 kcal P 20 · C 0 · F 0.6	150 g (5.3 oz) 135 kcal · P 30 1 fillet
Tilapia Fish & seafood	20 g	96 kcal P 20 · C 0 · F 1.7	130 g (4.6 oz) 125 kcal · P 26 1 fillet
Trout Fish & seafood	20 g	141 kcal P 20 · C 0 · F 6	130 g (4.6 oz) 183 kcal · P 26 1 fillet
Tempeh Legumes	20 g	192 kcal P 20 · C 8 · F 11	100 g (3.5 oz) 192 kcal · P 20 1 portion
Pistachios Nuts & seeds	20 g	560 kcal P 20 · C 28 · F 45 · Fib 10	28 g (1 oz) 157 kcal · P 5.6 1 handful
Pollock Fish & seafood	20 g	92 kcal P 20 · C 0 · F 1	130 g (4.6 oz) 120 kcal · P 26 1 fillet
Mackerel Fish & seafood	19 g	205 kcal P 19 · C 0 · F 14	120 g (4.2 oz) 246 kcal · P 22.8 1 fillet
Crab Fish & seafood	19 g	97 kcal P 19 · C 0 · F 1.5	100 g (3.5 oz) 97 kcal · P 19 1 portion
Natto Legumes	19 g	211 kcal P 19 · C 13 · F 11 · Fib 5.4	85 g (3 oz) 179 kcal · P 16.2 1 portion
Cod Fish & seafood	18 g	82 kcal P 18 · C 0 · F 0.7	150 g (5.3 oz) 123 kcal · P 27 1 fillet
Sea bass Fish & seafood	18 g	97 kcal P 18 · C 0 · F 2	130 g (4.6 oz) 126 kcal · P 23.4 1 fillet
Cashews Nuts & seeds	18 g	553 kcal P 18 · C 30 · F 44 · Fib 3.3	28 g (1 oz) 155 kcal · P 5 1 handful
Flaxseed Nuts & seeds	18 g	534 kcal P 18 · C 29 · F 42 · Fib 27	20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp
Smoked salmon Fish & seafood	18 g	117 kcal P 18 · C 0 · F 4.3	56 g (2 oz) 66 kcal · P 10.1 1 portion
Sesame seeds Nuts & seeds	18 g	573 kcal P 18 · C 23 · F 50 · Fib 12	18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp
Herring Fish & seafood	18 g	158 kcal P 18 · C 0 · F 9	120 g (4.2 oz) 190 kcal · P 21.6 1 fillet
Cashew butter Nuts & seeds	18 g	587 kcal P 18 · C 28 · F 49 · Fib 2	32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp
Poppy seeds Nuts & seeds	18 g	525 kcal P 18 · C 28 · F 42 · Fib 20	18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp
Chicken liver Meat & poultry	17 g	119 kcal P 17 · C 0.7 · F 4.8	100 g (3.5 oz) 119 kcal · P 17 1 portion
Scallops Fish & seafood	17 g	88 kcal P 17 · C 2.4 · F 0.8	100 g (3.5 oz) 88 kcal · P 17 1 portion
Tofu (firm) Legumes	17 g	144 kcal P 17 · C 3 · F 9 · Fib 2	100 g (3.5 oz) 144 kcal · P 17 1 block
Soybeans (cooked) Legumes	17 g	173 kcal P 17 · C 10 · F 9 · Fib 6	172 g (6.1 oz) 298 kcal · P 29.2 1 cup
Chia seeds Nuts & seeds	17 g	486 kcal P 17 · C 42 · F 31 · Fib 34	24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp
Oats (rolled, dry) Grains	17 g	389 kcal P 17 · C 66 · F 7 · Fib 11	81 g (2.9 oz) 315 kcal · P 13.8 1 cup
Tahini Nuts & seeds	17 g	595 kcal P 17 · C 21 · F 54 · Fib 9	30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp
Squid Fish & seafood	16 g	92 kcal P 16 · C 3 · F 1.4	100 g (3.5 oz) 92 kcal · P 16 1 portion
Walnuts Nuts & seeds	15 g	654 kcal P 15 · C 14 · F 65 · Fib 7	28 g (1 oz) 183 kcal · P 4.2 1 handful
Hazelnuts Nuts & seeds	15 g	628 kcal P 15 · C 17 · F 61 · Fib 10	28 g (1 oz) 176 kcal · P 4.2 1 handful
Octopus Fish & seafood	15 g	82 kcal P 15 · C 2.2 · F 1	100 g (3.5 oz) 82 kcal · P 15 1 portion
Clams Fish & seafood	15 g	86 kcal P 15 · C 3 · F 1	100 g (3.5 oz) 86 kcal · P 15 1 portion
Feta Eggs & dairy	14 g	264 kcal P 14 · C 4 · F 21	50 g (1.8 oz) 132 kcal · P 7 1 portion
Brazil nuts Nuts & seeds	14 g	659 kcal P 14 · C 12 · F 67 · Fib 8	28 g (1 oz) 185 kcal · P 3.9 1 handful
Pine nuts Nuts & seeds	14 g	673 kcal P 14 · C 13 · F 68 · Fib 3.7	28 g (1 oz) 188 kcal · P 3.9 1 handful
Cacao nibs Nuts & seeds	14 g	615 kcal P 14 · C 36 · F 43 · Fib 33	28 g (1 oz) 172 kcal · P 3.9 1 portion
Goji berries (dried) Fruit	14 g	349 kcal P 14 · C 77 · F 0.4 · Fib 13	28 g (1 oz) 98 kcal · P 3.9 1 portion
Eggs Eggs & dairy	13 g	143 kcal P 13 · C 1.1 · F 9.5	100 g (3.5 oz) 143 kcal · P 13 1 2 large
Wholemeal bread Grains	13 g	247 kcal P 13 · C 41 · F 3.4 · Fib 7	40 g (1.4 oz) 99 kcal · P 5.2 1 slice
Popcorn (air-popped) Grains	13 g	387 kcal P 13 · C 78 · F 4.5 · Fib 15	8 g (0.3 oz) 31 kcal · P 1 1 cup
Falafel Legumes	13 g	333 kcal P 13 · C 32 · F 18 · Fib 5	51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces
Mussels Fish & seafood	12 g	86 kcal P 12 · C 3.7 · F 2.2	100 g (3.5 oz) 86 kcal · P 12 1 portion
Cottage cheese (low-fat) Eggs & dairy	12 g	72 kcal P 12 · C 3 · F 1	150 g (5.3 oz) 108 kcal · P 18 1 portion
Edamame Legumes	12 g	121 kcal P 12 · C 9 · F 5 · Fib 5	155 g (5.5 oz) 188 kcal · P 18.6 1 cup
Quark Eggs & dairy	12 g	67 kcal P 12 · C 4 · F 0.2	150 g (5.3 oz) 101 kcal · P 18 1 portion
Miso paste Legumes	12 g	199 kcal P 12 · C 26 · F 6 · Fib 5.4	17 g (0.6 oz) 34 kcal · P 2 1 tbsp
Egg whites Eggs & dairy	11 g	52 kcal P 11 · C 0.7 · F 0.2	100 g (3.5 oz) 52 kcal · P 11 1 3 whites
Skyr Eggs & dairy	11 g	63 kcal P 11 · C 4 · F 0.2	150 g (5.3 oz) 95 kcal · P 16.5 1 tub
Ricotta Eggs & dairy	11 g	174 kcal P 11 · C 3 · F 13	100 g (3.5 oz) 174 kcal · P 11 1 portion
Sourdough bread Grains	11 g	256 kcal P 11 · C 48 · F 1.8 · Fib 2.4	50 g (1.8 oz) 128 kcal · P 5.5 1 slice
Greek yogurt (0% fat) Eggs & dairy	10 g	59 kcal P 10 · C 3.6 · F 0.4	200 g (7.1 oz) 118 kcal · P 20 1 tub
Cannellini beans (cooked) Legumes	10 g	142 kcal P 10 · C 25 · F 0.6 · Fib 6	177 g (6.2 oz) 251 kcal · P 17.7 1 cup
Rye flakes (dry) Grains	10 g	338 kcal P 10 · C 76 · F 2.5 · Fib 15	50 g (1.8 oz) 169 kcal · P 5 1 portion
Turmeric (fresh) Vegetables	9.7 g	312 kcal P 9.7 · C 67 · F 3.3 · Fib 22	3 g (0.1 oz) 9 kcal · P 0.3 1 tsp
Greek yogurt (full-fat) Eggs & dairy	9 g	97 kcal P 9 · C 4 · F 5	200 g (7.1 oz) 194 kcal · P 18 1 tub
Lentils (cooked) Legumes	9 g	116 kcal P 9 · C 20 · F 0.4 · Fib 8	198 g (7 oz) 230 kcal · P 17.8 1 cup
Chickpeas (cooked) Legumes	9 g	164 kcal P 9 · C 27 · F 2.6 · Fib 8	164 g (5.8 oz) 269 kcal · P 14.8 1 cup
Black beans (cooked) Legumes	9 g	132 kcal P 9 · C 24 · F 0.5 · Fib 9	172 g (6.1 oz) 227 kcal · P 15.5 1 cup
Kidney beans (cooked) Legumes	9 g	127 kcal P 9 · C 23 · F 0.5 · Fib 7	177 g (6.2 oz) 225 kcal · P 15.9 1 cup
Pinto beans (cooked) Legumes	9 g	143 kcal P 9 · C 26 · F 0.7 · Fib 9	171 g (6 oz) 245 kcal · P 15.4 1 cup
Rye bread Grains	9 g	259 kcal P 9 · C 48 · F 3.3 · Fib 6	32 g (1.1 oz) 83 kcal · P 2.9 1 slice
Pecans Nuts & seeds	9 g	691 kcal P 9 · C 14 · F 72 · Fib 10	28 g (1 oz) 193 kcal · P 2.5 1 handful
Oysters Fish & seafood	9 g	81 kcal P 9 · C 5 · F 2.3	100 g (3.5 oz) 81 kcal · P 9 1 portion

Aim for 20 to 30 g of protein per meal, spread across the day. Animal sources are the most protein-dense, but combining plant sources like beans, tofu and grains works well too.

Frequently asked questions

What foods are highest in protein?

Per 100 g, lean animal foods lead: chicken breast and turkey breast (around 30 g), tuna (26 g), and lean beef (27 g). Among plant foods, tempeh, tofu, edamame and lentils are strong sources.

What are good high-protein foods for vegetarians?

Tofu, tempeh, edamame, lentils, chickpeas, black beans, Greek yogurt, cottage cheese, eggs, nuts and seeds are all excellent. Combining plant sources across the day ensures you get all essential amino acids.

How much protein should I aim for per meal?

Around 20 to 40 g per meal works well for most people, as the body uses protein most effectively in moderate doses spread across the day rather than one large serving.

Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.

welanutria provides general information only and is not medical or dietary advice.

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