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Which foods are highest in protein?
Per serving, the richest everyday sources are tuna, light, canned in water (32 g in 1 can, drained), soybeans, cooked (31 g in 1 cup), chicken breast, roasted (31 g in 100 g), sirloin steak, lean, broiled (30 g in 100 g), turkey breast, roasted (30 g in 100 g). Meat, fish, eggs and dairy give the most protein for their calories; among plant foods, soy (tofu, tempeh, edamame), seitan, lentils and beans lead. Nuts and seeds have plenty of protein per 100 g but far more calories with it, so they're better as extras than as your main source.
Top 25 high-protein foods per serving
| Food | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Tuna, light, canned in water1 can, drained (165 g) | 32 g | 140 | 22.6 g |
| Soybeans, cooked1 cup (172 g) | 31 g | 295 | 10.6 g |
| Chicken breast, roasted100 g (3.5 oz) | 31 g | 165 | 18.8 g |
| Sirloin steak, lean, broiled100 g (3.5 oz) | 30 g | 190 | 16.1 g |
| Turkey breast, roasted100 g (3.5 oz) | 30 g | 145 | 20.5 g |
| Ground turkey 93% lean, cooked100 g (3.5 oz) | 27 g | 215 | 12.7 g |
| Pork tenderloin, roasted100 g (3.5 oz) | 26 g | 145 | 18.3 g |
| Tilapia, cooked100 g (3.5 oz) | 26 g | 130 | 20.4 g |
| Ground beef 90% lean, cooked100 g (3.5 oz) | 25 g | 205 | 12.4 g |
| Chicken thigh, roasted100 g (3.5 oz) | 25 g | 180 | 13.8 g |
| Shrimp, cooked100 g (3.5 oz) | 24 g | 100 | 24.2 g |
| Whey protein powder1 scoop (30 g) | 23 g | 105 | 22.2 g |
| Cod, cooked100 g (3.5 oz) | 23 g | 105 | 21.7 g |
| Sardines, canned in oil1 can (92 g) | 23 g | 190 | 11.8 g |
| Vital wheat gluten (seitan)¼ cup (30 g) | 23 g | 110 | 20.3 g |
| Salmon, farmed, cooked100 g (3.5 oz) | 22 g | 205 | 10.7 g |
| Salmon, pink, canned3 oz (85 g) | 20 g | 115 | 16.7 g |
| Edamame, cooked1 cup (155 g) | 18 g | 190 | 9.8 g |
| Lentils, cooked1 cup (198 g) | 18 g | 230 | 7.8 g |
| Greek yogurt, plain, nonfat1 pot (170 g) | 17 g | 100 | 17.3 g |
| Greek yogurt, plain, low-fat1 pot (170 g) | 17 g | 125 | 13.6 g |
| Tempeh½ cup (83 g) | 17 g | 160 | 10.6 g |
| Pinto beans, cooked1 cup (171 g) | 15 g | 245 | 6.3 g |
| Kidney beans, cooked1 cup (177 g) | 15 g | 225 | 6.8 g |
| Greek yogurt, plain, whole milk1 pot (170 g) | 15 g | 165 | 9.3 g |
Protein powder tops any list per gram but it's a supplement, not a food; it's useful when meals fall short. Sort the full list of 121 foods by serving, by protein per 100 calories, or by food group in the box above.
Best protein foods in each food group
| Group | Foods (g protein per serving) |
|---|---|
| Meat | Chicken breast, roasted 31 · Sirloin steak, lean, broiled 30 · Turkey breast, roasted 30 |
| Fish and seafood | Tuna, light, canned in water 32 · Tilapia, cooked 26 · Shrimp, cooked 24 |
| Eggs and dairy | Greek yogurt, plain, nonfat 17 · Greek yogurt, plain, low-fat 17 · Greek yogurt, plain, whole milk 15 |
| Beans, lentils and soy | Soybeans, cooked 31 · Vital wheat gluten (seitan) 23 · Edamame, cooked 18 |
| Nuts and seeds | Hemp seeds, hulled 9 · Pumpkin seeds 8 · Peanut butter 7 |
| Grains and starches | Bagel, plain 11 · Whole-wheat pasta, cooked 8 · Granola 8 |
Plant-based protein sources
| Food | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Soybeans, cooked1 cup (172 g) | 31 g | 295 | 10.6 g |
| Vital wheat gluten (seitan)¼ cup (30 g) | 23 g | 110 | 20.3 g |
| Edamame, cooked1 cup (155 g) | 18 g | 190 | 9.8 g |
| Lentils, cooked1 cup (198 g) | 18 g | 230 | 7.8 g |
| Tempeh½ cup (83 g) | 17 g | 160 | 10.6 g |
| Pinto beans, cooked1 cup (171 g) | 15 g | 245 | 6.3 g |
| Kidney beans, cooked1 cup (177 g) | 15 g | 225 | 6.8 g |
| Chickpeas, cooked1 cup (164 g) | 15 g | 270 | 5.4 g |
| Tofu, firm½ cup (126 g) | 11 g | 100 | 11.6 g |
| Bagel, plain1 bagel (105 g) | 11 g | 275 | 4.0 g |
| Hemp seeds, hulled3 tbsp (30 g) | 9 g | 165 | 5.7 g |
| Pumpkin seeds1 oz (28 g) | 8 g | 155 | 5.4 g |
Soy and seitan are the most concentrated plant proteins. Beans and lentils bring fibre with their protein, and grains add more than people expect over a day. Plant proteins are lower in one or two essential amino acids each, but eating a mix over the day (beans with grains, soy, nuts) covers them; you don't need to combine them in the same meal. Vegans often need about 10% more protein in total to make up for slightly lower digestibility.
How much protein do you need?
The RDA is 0.8 g per kg of body weight, a minimum to avoid deficiency. Most active people, and anyone losing weight, do better on about 1.6–2.2 g per kg of a healthy body weight. Get your own number with the protein calculator, or read how much protein do I need a day. Splitting it over 3–4 meals of 25–40 g each works well (protein per meal).
The leanest protein: per 100 calories
If you're eating less to lose weight, protein per calorie matters more than protein per serving. Egg whites, white fish, shrimp, chicken breast and nonfat Greek yogurt give 15–20 g of protein per 100 calories; peanut butter gives about 3.7. The full ranking is in high-protein, low-calorie foods.
High-protein snacks
| Food | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Tuna, light, canned in water1 can, drained (165 g) | 32 g | 140 | 22.6 g |
| Sardines, canned in oil1 can (92 g) | 23 g | 190 | 11.8 g |
| Vital wheat gluten (seitan)¼ cup (30 g) | 23 g | 110 | 20.3 g |
| Salmon, pink, canned3 oz (85 g) | 20 g | 115 | 16.7 g |
| Edamame, cooked1 cup (155 g) | 18 g | 190 | 9.8 g |
| Greek yogurt, plain, nonfat1 pot (170 g) | 17 g | 100 | 17.3 g |
| Greek yogurt, plain, low-fat1 pot (170 g) | 17 g | 125 | 13.6 g |
| Tempeh½ cup (83 g) | 17 g | 160 | 10.6 g |
How to eat more protein
- Start with breakfast: 1 pot greek yogurt, plain, nonfat, 1 cup blueberries, 1 oz almonds gives about 24 g of protein for 350 calories.
- Build each meal around a protein food, then add vegetables and a starch.
- Keep easy options in: canned tuna and salmon, eggs, Greek yogurt, cottage cheese, frozen edamame, tofu.
- Swap, don't add: lentil pasta for regular, Greek yogurt for sour cream, a protein-rich snack for a sweet one.
Counting it in grams alongside carbs and fat? See what are macros?, how to count macros and the macro calculator.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). Food IDs in the table notes.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005 (protein RDA 0.8 g/kg).
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.