High Protein Foods: 30 Best Sources (Chart per 100 g)

The richest protein foods are lean meat, fish, eggs, dairy, legumes, soy, nuts and seeds. Here are 30 of the best, with protein per 100 g and per typical serving. Values are approximate and vary by brand and cut.

Meat and fish (cooked)

Food	Protein per 100 g	Typical serving
Chicken breast	31 g	150 g = 47 g
Turkey breast	29 g	150 g = 44 g
Lean beef	26 g	150 g = 39 g
Pork tenderloin	26 g	150 g = 39 g
Canned tuna	25 g	1 can (120 g) = 30 g
Salmon	25 g	150 g = 37 g
Shrimp	24 g	150 g = 36 g
Cod	23 g	150 g = 34 g

Eggs and dairy

Food	Protein per 100 g	Typical serving
Parmesan	35 g	20 g = 7 g
Mozzarella	22 g	50 g = 11 g
Eggs	13 g	2 eggs = 12 g
Cottage cheese	11 g	150 g = 17 g
Greek yogurt	10 g	170 g = 17 g
Skyr	11 g	150 g = 16 g
Milk	3.4 g	250 ml = 8 g

Plant proteins

Food	Protein per 100 g	Typical serving
Seitan	25 g	100 g = 25 g
Tempeh	19 g	100 g = 19 g
Tofu, firm	15 g	150 g = 22 g
Edamame	11 g	150 g = 17 g
Lentils, cooked	9 g	200 g = 18 g
Chickpeas, cooked	9 g	200 g = 18 g
Black beans, cooked	9 g	200 g = 18 g
Oats, dry	13 g	50 g = 7 g
Quinoa, cooked	4.4 g	185 g = 8 g

Nuts and seeds

Food	Protein per 100 g	Typical serving
Hemp seeds	32 g	30 g = 10 g
Pumpkin seeds	30 g	30 g = 9 g
Peanuts	26 g	30 g = 8 g
Peanut butter	25 g	2 tbsp = 7 g
Almonds	21 g	30 g = 6 g
Chia seeds	17 g	2 tbsp = 5 g

How much do you need?

Most adults need at least 0.8 g per kg of body weight; active people and those losing weight often aim for 1.6–2.0 g per kg. Read how much protein you need or get your number from the macro calculator.

For meal ideas, try protein pancakes, egg muffins or the 7-day high protein meal plan.