35 High-Protein Foods (With Protein per Serving and Calories)
A practical list of high-protein foods with grams of protein and calories per serving: meat, fish, dairy, eggs, legumes, soy, nuts and grains.
By Ayoub Farid · · 3 min read
Getting enough protein is easier with a list of go-to foods and their real numbers. Values below are approximate per typical serving.
Meat and poultry
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast, cooked | 100 g | 31 g | 165 |
| Turkey breast, cooked | 100 g | 29 g | 140 |
| Lean ground beef (95%), cooked | 100 g | 26 g | 165 |
| Pork tenderloin, cooked | 100 g | 26 g | 145 |
| Chicken thigh, skinless, cooked | 100 g | 25 g | 195 |
| Lean ham, sliced | 60 g | 11 g | 65 |
| Beef jerky | 28 g | 9 g | 80–115 |
Fish and seafood
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Tuna, canned in water | 1 can (drained, ~140 g) | 30–35 g | 140–165 |
| Salmon, cooked | 100 g | 22–25 g | 180–206 |
| Shrimp, cooked | 100 g | 24 g | 100–120 |
| Cod, cooked | 100 g | 23 g | 105 |
| Sardines, canned | 1 can (~90 g) | 21 g | 190 |
Dairy and eggs
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Greek yogurt, nonfat | 170 g | 17 g | 100 |
| Skyr | 150 g | 15–17 g | 90–100 |
| Cottage cheese, 2% | ½ cup | 12 g | 90 |
| Eggs, large | 2 | 12.5 g | 145 |
| Milk, 2% | 1 cup | 8 g | 120 |
| Parmesan | 28 g | 10 g | 110 |
| Mozzarella, part-skim | 28 g | 7 g | 75 |
| Whey protein | 1 scoop | 20–25 g | 110–130 |
Plant proteins
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Tofu, firm | 150 g | 22–25 g | 215 |
| Tempeh | 100 g | 19–20 g | 190 |
| Edamame, shelled | 1 cup | 18 g | 190 |
| Lentils, cooked | 1 cup | 18 g | 230 |
| Chickpeas, cooked | 1 cup | 15 g | 270 |
| Black beans, cooked | 1 cup | 15 g | 225 |
| Seitan | 100 g | 25 g | 120–150 |
| Soy milk | 1 cup | 7–8 g | 80–100 |
| Peanut butter | 2 tbsp | 7–8 g | 190 |
| Almonds | 28 g | 6 g | 164 |
| Pumpkin seeds | 28 g | 8–9 g | 160 |
| Chia seeds | 2 tbsp | 4–5 g | 120 |
| Quinoa, cooked | 1 cup | 8 g | 220 |
| Oats, dry | ½ cup | 5 g | 150 |
More plant options: plant-based protein.
Best protein per calorie
If calories are tight, prioritize foods with lots of protein per 100 kcal: egg whites, chicken and turkey breast, white fish, shrimp, tuna, nonfat Greek yogurt and cottage cheese. See high-protein low-calorie foods.
How much do you need?
Most active people do well with 1.2–2.0 g per kg of body weight. Work out your number in how much protein do I need.
Track it
Nutora shows protein on every scan, so you can see which meals carry your day. For meal ideas see high-protein meal prep.
Frequently asked questions
What food has the most protein?
Per serving, lean meats, fish, Greek yogurt and protein powders are highest. Per calorie, egg whites, chicken breast and white fish lead.
What are the best vegetarian protein foods?
Greek yogurt, cottage cheese, eggs, tofu, tempeh, lentils, edamame and seitan.
Is it hard to get protein without meat?
Not with planning: combine dairy or soy with legumes and grains across the day.
Do vegetables have protein?
Some, but small amounts; legumes are the main plant protein sources.
Track it with a photo
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