High Protein Foods List: 40+ Best Sources Ranked by Protein Per 100g

Finding enough protein is the biggest struggle for most people tracking macros. You know you need it—for muscle, for fat loss, for staying full—but actually hitting 120, 150, or 180 grams a day? That’s where things get tricky.

This guide solves that problem. Below you’ll find 40+ high protein foods ranked by protein content per 100g, organized by category, with complete macros for every single one. No guessing. No estimating. Just the numbers you need to build your meals.

Whether you’re focused on macros for muscle gain, macros for weight loss, or just want to eat better—this list is your protein playbook.

Want your personalized protein target? Our Macro Calculator tells you exactly how much you need in under 60 seconds.

High Protein Foods: The Complete Comparison

Here’s every food in this guide ranked by protein per 100g. Use this table to quickly compare options and find what fits your macros.

Master Protein Comparison Table

Food	Protein	Carbs	Fat	Calories	Category
Whey protein powder	80g	5g	3g	370	Supplements
Chicken breast (cooked)	31g	0g	3.6g	165	Meat
Turkey breast (cooked)	30g	0g	1g	135	Meat
Tuna (canned in water)	30g	0g	1g	130	Seafood
Seitan	75g	4g	2g	370	Plant
Shrimp (cooked)	24g	0g	0.3g	99	Seafood
Pork tenderloin (cooked)	27g	0g	4g	143	Meat
Beef sirloin (cooked)	27g	0g	8g	183	Meat
Salmon (cooked)	25g	0g	13g	208	Seafood
Ground beef 93% lean	26g	0g	10g	196	Meat
Cod (cooked)	23g	0g	1g	105	Seafood
Tilapia (cooked)	26g	0g	3g	128	Seafood
Tempeh	19g	9g	11g	195	Plant
Tofu (firm)	17g	2g	9g	144	Plant
Cottage cheese (2%)	11g	3g	2.3g	84	Dairy
Greek yogurt (nonfat)	10g	4g	0.7g	59	Dairy
Eggs (whole)	13g	1g	10g	143	Dairy
Egg whites	11g	0.7g	0.2g	52	Dairy
Edamame	11g	10g	5g	121	Plant
Lentils (cooked)	9g	20g	0.4g	116	Plant
Black beans (cooked)	9g	24g	0.5g	132	Plant
Chickpeas (cooked)	9g	27g	3g	164	Plant
Parmesan cheese	38g	4g	29g	431	Dairy
Cheddar cheese	25g	1.3g	33g	403	Dairy
Mozzarella (part-skim)	24g	3g	18g	254	Dairy
Peanut butter	25g	20g	50g	588	Plant
Almonds	21g	22g	49g	579	Plant
Quinoa (cooked)	4.4g	21g	1.9g	120	Plant

All values per 100g cooked/prepared unless noted

Meat: The Protein Powerhouses

Animal meats remain the most efficient protein sources—high protein, complete amino acids, and zero carbs. Here’s how they stack up.

Poultry

Cut	Protein	Fat	Calories	Protein:Calorie
Chicken breast (skinless)	31g	3.6g	165	19%
Turkey breast	30g	1g	135	22%
Chicken thigh (skinless)	26g	7g	177	15%
Ground turkey (93% lean)	21g	8g	161	13%
Duck breast (skinless)	23g	6g	140	16%

Best choice for lean protein: Turkey breast wins with the highest protein-to-calorie ratio at 22%. At just 135 calories per 100g with 30g protein, it’s nearly impossible to beat for pure protein efficiency.

Best choice for taste: Chicken thigh has more fat and flavor while still delivering 26g protein. The extra 4g fat makes it more satisfying for many people.

Chicken breast macros | Chicken thigh macros | Turkey macros

Beef

Cut	Protein	Fat	Calories	Notes
Eye of round	28g	4g	150	Leanest cut
Sirloin	27g	8g	183	Good balance
Ground beef 93%	26g	10g	196	Versatile
Ground beef 85%	24g	15g	232	More flavor
Ribeye	24g	18g	271	Higher fat
Flank steak	27g	7g	165	Lean, flavorful

Best choice for lean protein: Eye of round or flank steak—both deliver 27-28g protein with minimal fat. Flank steak has better flavor; eye of round is cheaper.

Best choice for satiety: 85% ground beef. The extra fat keeps you fuller longer, and at 24g protein per 100g, you’re still getting excellent protein content.

Steak macros | Ground beef macros

Pork

Cut	Protein	Fat	Calories	Notes
Pork tenderloin	27g	4g	143	Leanest pork
Pork loin	25g	6g	155	Good lean option
Pork chop (boneless)	26g	8g	178	Standard choice
Ham (deli)	21g	5g	145	Watch sodium
Bacon	37g	42g	541	High fat/calories

Best choice for lean protein: Pork tenderloin is often called “the other white meat” for good reason—27g protein with only 4g fat, rivaling chicken breast.

Note on bacon: Yes, bacon is high protein (37g/100g), but it’s also 42g fat. A typical 2-strip serving (16g) gives you just 6g protein. It’s a fat source with protein, not a protein source.

Pork chop macros | Bacon macros | Ham macros

Seafood: Lean Protein Champions

Fish and shellfish offer some of the leanest protein options available—many under 1g fat per serving with 20-30g protein.

Fish

Type	Protein	Fat	Calories	Omega-3s
Tuna (canned in water)	30g	1g	130	Moderate
Cod	23g	1g	105	Low
Tilapia	26g	3g	128	Low
Salmon	25g	13g	208	Very high
Halibut	23g	3g	111	Moderate
Mahi mahi	23g	1g	109	Low
Sardines	25g	11g	208	Very high

Best choice for lean protein: Tuna and cod are virtually fat-free with maximum protein. Tuna’s 30g protein per 100g matches chicken breast while being even leaner.

Best choice for omega-3s: Salmon delivers 25g protein plus brain-healthy omega-3 fats. The 13g fat is “good fat”—worth including 2-3x per week.

Best choice for budget: Canned tuna is cheap, shelf-stable, and 30g protein per can. It’s the bodybuilder’s secret weapon for good reason.

Salmon macros | Tuna macros | Tilapia macros

Shellfish

Type	Protein	Fat	Calories	Notes
Shrimp	24g	0.3g	99	Leanest protein
Crab	19g	1.5g	97	Low calorie
Lobster	19g	1g	89	Special occasion
Scallops	17g	0.8g	94	Quick cooking
Mussels	24g	4g	172	High in B12

Best choice overall: Shrimp is arguably the single best protein source for cutting—24g protein with practically zero fat and only 99 calories per 100g. Nothing else comes close to this protein-to-calorie ratio.

Pro tip: Buy frozen shrimp in bulk. They defrost in minutes under cold water and work in any cuisine.

Shrimp macros

Dairy: Complete Proteins with Convenience

Dairy products offer complete proteins with the convenience of minimal preparation. Here’s how to choose wisely.

Yogurt and Cheese

Type	Protein	Carbs	Fat	Calories
Greek yogurt (nonfat)	10g	4g	0.7g	59
Greek yogurt (whole)	9g	4g	5g	97
Cottage cheese (2%)	11g	3g	2.3g	84
Cottage cheese (4%)	11g	3g	4.3g	98
Parmesan	38g	4g	29g	431
Cheddar	25g	1.3g	33g	403
Mozzarella (part-skim)	24g	3g	18g	254
Feta	14g	4g	21g	264
Swiss	27g	5g	28g	380

Best choice for cutting: Nonfat Greek yogurt—10g protein and only 59 calories per 100g. A single cup (245g) delivers 24g protein for under 150 calories.

Best choice for bulking: Cottage cheese is a bodybuilding staple. The 4% version offers 11g protein with more satisfying fat, perfect before bed due to slow-digesting casein.

Note on cheese: Hard cheeses like Parmesan (38g) and cheddar (25g) are protein-dense but also very calorie-dense due to fat content. Use them as flavor enhancers, not primary protein sources.

Greek yogurt macros | Cottage cheese macros | Cheese macros

Eggs and Milk

Type	Protein	Carbs	Fat	Calories
Whole eggs	13g	1g	10g	143
Egg whites	11g	0.7g	0.2g	52
Whole milk	3.3g	5g	3.3g	61
Skim milk	3.4g	5g	0.1g	34

Best choice for whole food: Whole eggs are nutritional powerhouses—13g protein per 100g (about 6g per large egg) plus vitamins, minerals, and healthy fats. The cholesterol concerns have been largely debunked.

Best choice for pure protein: Egg whites are 85% protein by calorie. A cup of liquid egg whites delivers 26g protein for just 130 calories with virtually zero fat.

Eggs macros | Milk macros

Plant Proteins: Vegan and Vegetarian Options

Plant proteins have come a long way. While most are incomplete proteins (missing certain amino acids), eating varied sources throughout the day provides everything you need.

Soy Products (Complete Proteins)

Type	Protein	Carbs	Fat	Calories	Complete?
Seitan	75g	4g	2g	370	Yes*
Tempeh	19g	9g	11g	195	Yes
Tofu (firm)	17g	2g	9g	144	Yes
Tofu (silken)	6g	2g	3g	55	Yes
Edamame	11g	10g	5g	121	Yes
Soy milk	3.3g	4g	2g	54	Yes

*Seitan is wheat-based, not soy, but included here as it’s the highest plant protein

Best choice for protein density: Seitan (vital wheat gluten) at 75g protein per 100g rivals whey protein. It’s made from wheat protein, so not suitable for gluten-free diets, but unbeatable for plant protein density.

Best choice for whole food: Tempeh offers 19g protein with fiber, probiotics, and a satisfying meaty texture. It holds marinades well and works in stir-fries, sandwiches, and bowls.

Most versatile: Firm tofu’s neutral flavor absorbs any seasoning. Press out the water, cube it, and air fry or pan-sear for excellent texture.

Tofu macros | Edamame macros

Legumes

Type	Protein	Carbs	Fat	Calories	Fiber
Lentils (cooked)	9g	20g	0.4g	116	8g
Black beans (cooked)	9g	24g	0.5g	132	9g
Chickpeas (cooked)	9g	27g	3g	164	8g
Kidney beans (cooked)	9g	23g	0.5g	127	7g
Split peas (cooked)	8g	21g	0.4g	118	8g

Note: Legumes are good protein sources but come with significant carbs. They’re incomplete proteins—pair with grains (rice, bread) throughout the day to get all amino acids.

Best choice: Lentils cook fastest (15-20 minutes), have the best protein-to-carb ratio, and work in soups, salads, and curries.

Tip for macro counters: If carbs are limited, legumes may not fit well. Prioritize soy-based options (tofu, tempeh) for high protein with minimal carbs.

Nuts and Seeds

Type	Protein	Carbs	Fat	Calories
Peanuts	26g	16g	49g	567
Peanut butter	25g	20g	50g	588
Almonds	21g	22g	49g	579
Pumpkin seeds	19g	15g	45g	446
Hemp seeds	32g	9g	48g	553
Chia seeds	17g	42g	31g	486
Sunflower seeds	21g	20g	51g	584

Reality check: Nuts and seeds have decent protein content but are extremely calorie-dense due to high fat. A small handful of almonds (28g) has only 6g protein but 164 calories.

Best choice if using: Hemp seeds stand out at 32g protein per 100g and are a complete protein. Add them to smoothies, yogurt, or salads—2 tablespoons adds 10g protein.

Almonds macros | Peanut butter macros

Protein Supplements

Supplements shouldn’t replace whole foods but can help hit targets when needed—especially for convenience and post-workout nutrition.

Protein Powder Comparison

Type	Protein	Carbs	Fat	Calories	Complete?	Best For
Whey concentrate	80g	5g	3g	370	Yes	General use
Whey isolate	90g	2g	1g	380	Yes	Lactose-sensitive
Casein	80g	3g	1g	350	Yes	Before bed
Pea protein	80g	5g	6g	390	No*	Vegan option
Rice protein	80g	10g	3g	380	No	Vegan option
Soy protein	85g	3g	4g	380	Yes	Vegan complete

*Pea protein is low in methionine but high in lysine—pair with rice protein for completeness

Best choice overall: Whey isolate offers the highest protein purity (90%) with minimal carbs, fat, and lactose. It’s rapidly absorbed—ideal post-workout.

Best choice for vegans: Pea + rice protein blend provides a complete amino acid profile that rivals whey.

Best choice before bed: Casein digests slowly, providing a steady amino acid release overnight—useful during muscle-building phases.

Protein powder macros

Quick Reference: High Protein Foods by Goal

For Fat Loss (High Protein, Low Calorie)

Food	Protein	Calories	Protein/100cal
Shrimp	24g	99	24g
Turkey breast	30g	135	22g
Egg whites	11g	52	21g
Cod	23g	105	22g
Greek yogurt (nonfat)	10g	59	17g
Chicken breast	31g	165	19g
Tilapia	26g	128	20g

For Muscle Building (High Protein, Higher Calories)

Food	Protein	Calories	Notes
Chicken breast	31g	165	Staple
Salmon	25g	208	+ Omega-3s
Ground beef 85%	24g	232	Satisfying
Whole eggs	13g	143	Nutrient-dense
Cottage cheese	11g	98	Slow-digesting
Greek yogurt (whole)	9g	97	Pre-bed option

For Plant-Based Diets

Food	Protein	Carbs	Complete?
Seitan	75g	4g	Yes
Tempeh	19g	9g	Yes
Tofu (firm)	17g	2g	Yes
Edamame	11g	10g	Yes
Lentils	9g	20g	No
Hemp seeds	32g	9g	Yes

For Keto/Low Carb (High Protein, Very Low Carb)

Food	Protein	Carbs	Net Carbs
Chicken breast	31g	0g	0g
Tuna	30g	0g	0g
Shrimp	24g	0g	0g
Beef sirloin	27g	0g	0g
Eggs	13g	1g	1g
Salmon	25g	0g	0g

How to Hit Your Protein Target: Sample Day

Here’s how a 160-pound person targeting 140g protein might structure their day:

Sample 140g Protein Day

Meal	Foods	Protein
Breakfast	3 eggs + 1 cup egg whites + veggies	44g
Lunch	150g chicken breast + rice + vegetables	47g
Snack	1 cup Greek yogurt + almonds (28g)	30g
Dinner	150g salmon + sweet potato + broccoli	38g
Total		159g

Budget-Friendly 140g Protein Day

Meal	Foods	Protein	Cost Est.
Breakfast	1 cup oats + 1 scoop protein + banana	32g	$1.50
Lunch	2 cans tuna + crackers + apple	48g	$3.00
Snack	2 cups cottage cheese	28g	$2.00
Dinner	200g chicken thighs + rice + vegetables	40g	$3.50
Total		148g	$10/day

Practical Tips for Hitting Protein Goals

1. Front-Load Your Protein

Eat 30-40g protein at breakfast. This sets you up for success and makes the rest of the day easier. A 3-egg omelet with Greek yogurt hits 35g before noon.

2. Protein at Every Meal

Distribute protein across meals rather than cramming it all at dinner. Your body can only use so much protein at once (around 30-50g per meal for muscle synthesis).

3. Prep Protein in Bulk

Cook 1-2 kg of chicken breast on Sunday. You’ll have grab-and-go protein all week. Same with hard-boiled eggs—make a dozen at a time.

4. Keep Protein Snacks Ready

Stock your fridge with Greek yogurt, string cheese, cottage cheese, and deli turkey. When hunger hits, you’ll reach for protein instead of carbs.

5. Use a Food Scale

Eyeballing portions is unreliable. A food scale costs $15 and removes all guesswork. “100g chicken” is exact; “a chicken breast” could be 100g or 200g.

Ready to dial in your exact protein needs? Our Macro Calculator provides personalized targets based on your goals, activity level, and body composition.

The Bottom Line

Getting enough protein doesn’t have to be complicated. Focus on these high-protein foods:

For maximum protein efficiency: Chicken breast, turkey breast, tuna, shrimp, egg whites, Greek yogurt

For best taste-to-protein ratio: Salmon, eggs, cottage cheese, lean beef, chicken thighs

For plant-based diets: Seitan, tempeh, tofu, edamame, legumes combined with grains

Start with a few staples you enjoy, track your intake for a week, and adjust based on what works for your lifestyle. Protein doesn’t have to be boring—it just has to be consistent.

Understanding what protein does for your body helps you appreciate why it’s worth the effort. And once you nail your protein, the other macros—carbs and fats—fall into place naturally.