Top 20 Foods Highest in Protein
The best high-protein foods to hit your daily protein goals, ranked by protein content per 100g.
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Top 20 Foods Highest in Protein
Protein is essential for muscle growth, fat loss, and overall health. Getting enough protein can be challenging — these foods make it easy.
Why Protein Matters
- Builds and repairs muscle tissue
- Keeps you fuller longer than carbs or fat
- Has the highest thermic effect of all macronutrients (20-30% of calories burned in digestion)
- Essential for enzymes, hormones, and immune function
The Top 20 High-Protein Foods
Animal Sources (highest density)
| Food | Protein per 100g | Calories |
|---|---|---|
| Tuna (canned) | 26g | 116 kcal |
| Turkey breast | 30g | 135 kcal |
| Chicken breast | 31g | 165 kcal |
| Shrimp | 24g | 99 kcal |
| Sardines | 25g | 208 kcal |
| Salmon | 20g | 208 kcal |
| Beef steak | 26g | 271 kcal |
| Egg whites | 11g | 52 kcal |
| Cottage cheese | 11g | 98 kcal |
| Greek yogurt | 10g | 59 kcal |
Plant Sources
| Food | Protein per 100g | Calories |
|---|---|---|
| Pumpkin seeds | 30g | 559 kcal |
| Peanuts | 24g | 587 kcal |
| Almonds | 21g | 579 kcal |
| Peanut butter | 25g | 588 kcal |
| Lentils (cooked) | 9g | 116 kcal |
| Chickpeas (cooked) | 8.9g | 164 kcal |
| Black beans | 8.9g | 132 kcal |
| Tofu | 8g | 76 kcal |
| Quinoa (cooked) | 4.4g | 120 kcal |
| Edamame | 11g | 121 kcal |
Best Protein-to-Calorie Ratio
If you're on a calorie deficit and want maximum protein with minimal calories:
- Tuna — 26g protein for only 116 kcal
- Turkey breast — 30g protein for 135 kcal
- Shrimp — 24g protein for 99 kcal
- Chicken breast — 31g protein for 165 kcal
- Cottage cheese — 11g protein for 98 kcal
Practical Tips
Combine proteins — Mix animal and plant sources throughout the day for a complete amino acid profile.
Cook in bulk — Prepare chicken breast, hard-boiled eggs, or lentils in batches for the week.
Protein at every meal — Aim for 20-35g per meal for optimal muscle protein synthesis.
Don't forget snacks — Greek yogurt, cottage cheese, and protein shakes are great high-protein snacks.
How Much Protein Do You Need?
Use our Protein Calculator to find your exact daily target based on your weight and goals.
General guidelines:
- Maintain muscle: 1.2g/kg body weight
- Lose fat: 1.6-2.0g/kg body weight
- Build muscle: 2.0-2.2g/kg body weight
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