High-protein foods, ranked
Protein keeps you full, protects muscle in a deficit, and costs more energy to digest than fat or carbohydrate. These are the foods worth planning meals around — ranked by protein per 100 g, with the calorie cost next to each so you can see what it actually takes.
Animal sources
| Food (cooked) | Protein / 100 g | kcal / 100 g |
|---|---|---|
| Chicken breast | 31 g | 165 |
| Turkey breast | 29 g | 135 |
| Lean beef (90%) | 26 g | 217 |
| Tuna, tinned in water | 26 g | 116 |
| Salmon | 25 g | 208 |
| Shrimp | 24 g | 99 |
| Eggs | 13 g | 155 |
| Greek yogurt, 0% | 10 g | 59 |
| Cottage cheese, low-fat | 11 g | 72 |
Plant sources
| Food | Protein / 100 g | kcal / 100 g |
|---|---|---|
| Tempeh | 19 g | 192 |
| Tofu, firm | 17 g | 144 |
| Edamame | 11 g | 121 |
| Lentils, cooked | 9 g | 116 |
| Chickpeas, cooked | 9 g | 164 |
| Black beans, cooked | 9 g | 132 |
| Soy milk, unsweetened | 3 g | 33 |
Values are USDA FoodData Central approximations for cooked weight unless stated.
How much protein do you actually need?
A common baseline is 1.6 g per kg of body weight for people training, and 1.2–1.6 g per kg while losing weight to protect muscle. Use the protein calculator for a number based on your weight and goal.
Watch the fat that comes with the protein
Ribs, belly pork, fatty mince and hard cheese are high in protein but carry a lot of fat. If calories matter, choose the lean end: breast, white fish, shrimp, 0% yogurt, skim-milk cottage cheese.
General nutrition information, not medical advice. People with kidney disease should set protein targets with their doctor.
Frequently asked questions
Is plant protein as good as animal protein?▾
For total intake, yes, as long as you eat enough and vary sources. Plant proteins are usually lower per 100 g, so you need slightly larger portions or a supplement to hit the same number.
Can I get 150 g of protein a day without powder?▾
Yes, but it takes planning: about five 30 g servings. Most people find one shake the easiest way to close the gap.
Does cooking change protein content?▾
It concentrates it, because water is lost. 100 g of raw chicken has less protein than 100 g cooked. The tables here use cooked weight where typical.
Related
This page is for general information and is not medical advice. For anything involving GLP-1 medication, follow your prescribing clinician or a registered dietitian.