High Protein Foods: 50+ Foods Ranked by Protein Content

A complete, USDA-based reference covering meats, fish, dairy, eggs, and plant proteins — all ranked by grams of protein per serving. Use this alongside your daily target from the Protein Calculator to build meals that consistently hit your number.

46g

Meat & Poultry

10 foods

40g

Fish & Seafood

12 foods

24g

Eggs & Dairy

14 foods

26g

Plant-Based

16 foods

Top 20 Highest Protein Foods by Serving

Sorted by grams of protein per typical serving. Whole foods only (protein powders excluded).

#	Food	Category	Serving	Protein	Per 100 g
1	Chicken Breast (cooked)	Meat & Poultry	150 g / 5.3 oz	46g	31g
2	Turkey Breast (cooked)	Meat & Poultry	150 g / 5.3 oz	44g	29g
3	Pork Tenderloin (cooked)	Meat & Poultry	150 g / 5.3 oz	40g	27g
4	Tuna Steak (cooked)	Fish & Seafood	150 g / 5.3 oz	40g	27g
5	Venison / Deer (cooked)	Meat & Poultry	150 g / 5.3 oz	39g	26g
6	Lean Ground Beef 93/7 (cooked)	Meat & Poultry	150 g / 5.3 oz	39g	26g
7	Bison / Buffalo (cooked)	Meat & Poultry	150 g / 5.3 oz	38g	25g
8	Salmon (cooked)	Fish & Seafood	150 g / 5.3 oz	38g	25g
9	Sirloin Steak (cooked)	Meat & Poultry	150 g / 5.3 oz	37g	25g
10	Pork Loin Chop (cooked)	Meat & Poultry	150 g / 5.3 oz	37g	25g
11	Lean Ground Turkey 93/7 (cooked)	Meat & Poultry	150 g / 5.3 oz	36g	24g
12	Tilapia (cooked)	Fish & Seafood	150 g / 5.3 oz	35g	23g
13	Halibut (cooked)	Fish & Seafood	150 g / 5.3 oz	35g	23g
14	Chicken Thigh (cooked, skinless)	Meat & Poultry	150 g / 5.3 oz	34g	23g
15	Mahi-Mahi (cooked)	Fish & Seafood	150 g / 5.3 oz	34g	23g
16	Tuna (canned in water)	Fish & Seafood	130 g / 1 can	33g	25g
17	Cod (cooked)	Fish & Seafood	150 g / 5.3 oz	31g	21g
18	Shrimp (cooked)	Fish & Seafood	150 g / 5.3 oz	30g	20g
19	Crab (cooked)	Fish & Seafood	150 g / 5.3 oz	29g	19g
20	Scallops (cooked)	Fish & Seafood	150 g / 5.3 oz	28g	19g

Values approximate based on USDA data for cooked or as-sold weights.

Meat & Poultry

Full chart →

Food	Serving	Protein	Per 100 g
Chicken Breast (cooked)	150 g / 5.3 oz	46g	31g
Turkey Breast (cooked)	150 g / 5.3 oz	44g	29g
Pork Tenderloin (cooked)	150 g / 5.3 oz	40g	27g
Venison / Deer (cooked)	150 g / 5.3 oz	39g	26g
Lean Ground Beef 93/7 (cooked)	150 g / 5.3 oz	39g	26g
Bison / Buffalo (cooked)	150 g / 5.3 oz	38g	25g
Sirloin Steak (cooked)	150 g / 5.3 oz	37g	25g
Pork Loin Chop (cooked)	150 g / 5.3 oz	37g	25g
Lean Ground Turkey 93/7 (cooked)	150 g / 5.3 oz	36g	24g
Chicken Thigh (cooked, skinless)	150 g / 5.3 oz	34g	23g

Fish & Seafood

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Food	Serving	Protein	Per 100 g
Tuna Steak (cooked)	150 g / 5.3 oz	40g	27g
Salmon (cooked)	150 g / 5.3 oz	38g	25g
Tilapia (cooked)	150 g / 5.3 oz	35g	23g
Halibut (cooked)	150 g / 5.3 oz	35g	23g
Mahi-Mahi (cooked)	150 g / 5.3 oz	34g	23g
Tuna (canned in water)	130 g / 1 can	33g	25g
Cod (cooked)	150 g / 5.3 oz	31g	21g
Shrimp (cooked)	150 g / 5.3 oz	30g	20g
Crab (cooked)	150 g / 5.3 oz	29g	19g
Scallops (cooked)	150 g / 5.3 oz	28g	19g
Lobster (cooked)	150 g / 5.3 oz	28g	19g
Sardines (canned in water)	100 g / 3.5 oz	25g	25g

Eggs & Dairy

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Food	Serving	Protein	Per 100 g
Whey Protein Powder	30 g / 1 scoop	24g	80g
Casein Protein Powder	30 g / 1 scoop	24g	80g
Cottage Cheese (low-fat)	200 g / 7 oz	24g	12g
Skyr (Icelandic yogurt)	200 g / 7 oz	24g	12g
Quark (plain, low-fat)	200 g / 7 oz	22g	11g
Greek Yogurt (nonfat)	200 g / 7 oz	20g	10g
Egg Whites	4 whites / 130 g	14g	11g
Ricotta Cheese (part-skim)	125 g / 0.5 cup	14g	11g
Hard-Boiled Eggs (2 large)	100 g / 2 eggs	13g	13g
Eggs, whole (2 large)	100 g / 2 eggs	13g	13g
Parmesan Cheese (grated)	30 g / 1 oz	11g	36g
Kefir (plain, low-fat)	240 ml / 1 cup	10g	4g
Skim Milk	240 ml / 1 cup	9g	4g
Cheddar Cheese	30 g / 1 oz	7g	25g

Plant-Based

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Food	Serving	Protein	Per 100 g
Tofu (firm)	150 g / 5.3 oz	26g	17g
Seitan (wheat gluten)	100 g / 3.5 oz	25g	25g
Pea Protein Powder	30 g / 1 scoop	24g	80g
Tempeh	100 g / 3.5 oz	19g	19g
Edamame (shelled, cooked)	155 g / 1 cup	18g	11g
Lentils (cooked)	200 g / 1 cup	18g	9g
Chickpeas (cooked)	164 g / 1 cup	15g	9g
Black Beans (cooked)	170 g / 1 cup	15g	9g
Kidney Beans (cooked)	177 g / 1 cup	15g	9g
Hemp Seeds	30 g / 3 tbsp	10g	32g
Green Peas (cooked)	160 g / 1 cup	9g	5g
Nutritional Yeast	15 g / 2 tbsp	8g	50g
Quinoa (cooked)	185 g / 1 cup	8g	4g
Pumpkin Seeds (pepitas)	28 g / 1 oz	7g	30g
Almonds	28 g / 1 oz	6g	21g
Chia Seeds	28 g / 2 tbsp	5g	17g

How to Use This List to Hit Your Daily Protein Target

Build Around Anchor Proteins

Pick one high-protein anchor food per meal (chicken breast, salmon, cottage cheese, tofu) that delivers 20–40 g on its own. Then stack smaller protein sources — eggs, Greek yogurt, legumes — across the day to fill the gap to your daily target.

Track Cooked Weights

All meat and fish values in this list are for cooked weight. Raw chicken breast (~150 g raw) loses water during cooking and ends up closer to 110–120 g cooked — but the protein is still ~35–37 g. Weigh after cooking for accuracy.

Distribute Across Meals

Research supports spreading your daily protein across 3–5 meals with 20–40 g each. Rather than eating 150 g of protein at dinner, aim for consistent doses at breakfast, lunch, dinner, and snacks.

Mix Sources for Variety

Rotating between meat, fish, dairy, and plant proteins covers a broader range of micronutrients. Salmon provides omega-3s; red meat provides iron and zinc; dairy provides calcium; legumes provide fiber and folate.

Frequently Asked Questions

What food has the most protein per 100g?

Protein powders (whey, casein, pea) lead with around 80 g of protein per 100 g. Among whole foods, dried spirulina (~57 g/100 g), nutritional yeast (~50 g/100 g), and seitan (~25 g/100 g) rank highest. For animal foods, chicken breast (~31 g/100 g) and fresh tuna (~27 g/100 g) are among the best.

Which protein foods are best for weight loss?

Lean, lower-calorie protein sources are ideal for weight loss: chicken breast, cod, shrimp, egg whites, cottage cheese, and Greek yogurt all provide high protein with fewer total calories. These foods maximize satiety — the feeling of fullness — while keeping your calorie budget intact.

What are the best high protein foods for vegetarians?

Top vegetarian protein sources include eggs, Greek yogurt, cottage cheese, and ricotta. For vegans: seitan (25 g/100 g), firm tofu (17 g/100 g), tempeh (19 g/100 g), edamame, lentils, chickpeas, and pea protein powder. Combining different plant sources throughout the day ensures you get all essential amino acids.

How many grams of protein should I eat per meal?

Research suggests 20–40 g of protein per meal effectively stimulates muscle protein synthesis. Spreading your daily total across 3–5 meals is more effective than concentrating it all in one or two sittings. Use this food list to build meals that reliably hit 25–40 g per sitting.

Are plant proteins as good as animal proteins?

Animal proteins are generally more bioavailable and are complete proteins (containing all essential amino acids). Most plant proteins are incomplete on their own, but eating a variety of plant protein sources throughout the day covers all amino acids. Plant-based eaters may benefit from targeting the higher end of protein recommendations (10–20% more) to account for lower digestibility.

Explore by Category

Chicken, Turkey & Lean Meats →

10 meats ranked by protein with cooking tips

Fish & Seafood →

12 fish and shellfish with omega-3 notes

Eggs & Dairy →

19 dairy and egg sources including yogurt and cheese

Plant-Based Proteins →

19 vegan and vegetarian protein sources

Know Exactly How Much Protein You Need

Use the free, evidence-based calculator to get your personalized daily protein target, then use this food list to hit it with meals you actually enjoy.

Calculate My Daily Protein

Disclaimer: Protein values are approximate and based on USDA nutritional databases. Actual content varies by brand, cut, and preparation method. Use these as practical planning guides, not as exact nutritional labels.