High-protein foods list
How much protein is in the foods you eat? Here are 44 everyday high-protein foods, with grams per real portion and per 100 g. Tap any food for portions and comparisons.
Not sure how much you need? Use the protein calculator.
Meat
| Food | Typical portion | Protein | Per 100 g |
|---|---|---|---|
 Chicken breast | 1 breast (170 g) | 53 g | 31 g |
 Turkey breast | 1 slice (28 g) | 8.1 g | 29 g |
 Beef steak | 1 steak (200 g) | 54 g | 27 g |
| Pork loin | 1 chop (150 g) | 41 g | 27 g |
| Chicken thigh | 1 thigh (110 g) | 29 g | 26 g |
| Lean ground beef | 1 patty (113 g) | 29 g | 26 g |
| Lamb | 1 chop (90 g) | 23 g | 25 g |
| Ham | 1 slice (28 g) | 5.9 g | 21 g |
| Deli turkey slices | 1 slice (28 g) | 5 g | 18 g |
Fish & seafood
Canned tuna
Tilapia
Salmon
ShrimpEggs
| Food | Typical portion | Protein | Per 100 g |
|---|---|---|---|
 Eggs | 1 large egg (50 g) | 6.3 g | 13 g |
| Egg whites | 1 egg white (33 g) | 3.6 g | 11 g |
Dairy & shakes
| Food | Typical portion | Protein | Per 100 g |
|---|---|---|---|
 Whey protein shake | 1 scoop (30 g) | 24 g | 80 g |
| Casein shake | 1 scoop (33 g) | 26 g | 78 g |
 Parmesan | 1 tablespoon (5 g) | 1.8 g | 36 g |
| Cheddar | 1 slice (28 g) | 7 g | 25 g |
| Mozzarella | 1 ball (125 g) | 28 g | 22 g |
 Skyr | 1 pot (150 g) | 17 g | 11 g |
 Cottage cheese | 1 cup (226 g) | 25 g | 11 g |
| Greek yogurt | 1 pot (170 g) | 17 g | 10 g |
 Protein milk drink | 1 bottle (330 g) | 26 g | 8 g |
| Milk | 1 glass (250 g) | 8.5 g | 3.4 g |
Plant-based
| Food | Typical portion | Protein | Per 100 g |
|---|---|---|---|
| Pea protein shake | 1 scoop (30 g) | 24 g | 80 g |
 Seitan | 100 g | 25 g | 25 g |
 Peanut butter | 1 tablespoon (16 g) | 4 g | 25 g |
 Almonds | 1 handful (28 g) | 5.9 g | 21 g |
| Tempeh | 1 block (225 g) | 43 g | 19 g |
| Firm tofu | 1 half block (200 g) | 34 g | 17 g |
 Oats | 1 bowl (dry) (40 g) | 5.2 g | 13 g |
 Edamame | 1 cup (155 g) | 17 g | 11 g |
 Lentils | 1 cup (198 g) | 18 g | 9 g |
 Chickpeas | 1 cup (164 g) | 15 g | 9 g |
 Black beans | 1 cup (172 g) | 15 g | 8.9 g |
| Hummus | 1 2 tbsp (30 g) | 2.4 g | 8 g |
 Quinoa | 1 cup (185 g) | 8.1 g | 4.4 g |
| Soy milk | 1 glass (250 g) | 8.3 g | 3.3 g |
Snacks
| Food | Typical portion | Protein | Per 100 g |
|---|---|---|---|
 Protein bar | 1 bar (60 g) | 20 g | 33 g |
 Beef jerky | 1 pack (28 g) | 9.2 g | 33 g |
| String cheese | 1 stick (28 g) | 7 g | 25 g |
Typical values; meat, fish, grains and legumes are cooked weight. Brands and recipes vary, so check the label when you have one.