Protein helps you build and keep muscle, and it keeps you full between meals. Every food below has a normal serving size next to it, so you can see how much protein a typical portion gives you. Sort by protein per 100 calories to find the leanest options, the ones that give you the most protein for the fewest calories.
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High-Protein Foods
Everyday high-protein foods, with the protein, calories and macros for a normal serving of each.
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| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Chicken breast, roasted4 oz (113 g) | 186 | 35.1 g | 0 g | 4 g | 0 g |
| Turkey breast, roasted4 oz (113 g) | 166 | 34 g | 0 g | 2.4 g | 0 g |
| Top sirloin steak, lean, broiled4 oz (113 g) | 207 | 34.5 g | 0 g | 6.5 g | 0 g |
| Tuna, canned in water, drained3 oz (85 g) | 99 | 21.7 g | 0 g | 0.7 g | 0 g |
| Pork tenderloin, roasted4 oz (113 g) | 162 | 29.6 g | 0 g | 4 g | 0 g |
| Tilapia, cooked4 oz (113 g) | 145 | 29.5 g | 0 g | 3 g | 0 g |
| Shrimp, cooked4 oz (113 g) | 112 | 27.1 g | 0.2 g | 0.3 g | n/a |
| Cod, cooked4 oz (113 g) | 119 | 25.8 g | 0 g | 1 g | 0 g |
| Lean ground beef (93%), cooked4 oz (113 g) | 206 | 28.9 g | 0.1 g | 9.1 g | 0 g |
| Salmon, cooked4 oz (113 g) | 233 | 25 g | 0 g | 14 g | 0 g |
| Whey protein powder1 scoop (32 g) | 113 | 25 g | 2 g | 0.5 g | 1 g |
| Firm tofu½ cup (126 g) | 181 | 21.8 g | 3.5 g | 11 g | 2.9 g |
| Greek yogurt, plain, nonfat6 oz container (170 g) | 100 | 17.3 g | 6.1 g | 0.7 g | 0 g |
| Beef jerky1 oz (28 g) | 116 | 9.4 g | 3.1 g | 7.3 g | 0.5 g |
| Edamame, cooked1 cup (155 g) | 188 | 18.5 g | 13.8 g | 8.1 g | 8.1 g |
| Lentils, cooked1 cup (198 g) | 230 | 17.9 g | 39.9 g | 0.8 g | 15.6 g |
| Tempeh3 oz (85 g) | 163 | 17.2 g | 6.5 g | 9.2 g | n/a |
| Egg whites3 large (99 g) | 51 | 10.8 g | 0.7 g | 0.2 g | 0 g |
| Eggs, hard-boiled2 large (100 g) | 155 | 12.6 g | 1.1 g | 10.6 g | 0 g |
| Cottage cheese, 2%½ cup (113 g) | 92 | 11.8 g | 5.4 g | 2.6 g | 0 g |
| Chickpeas, cooked1 cup (164 g) | 269 | 14.5 g | 45 g | 4.2 g | 12.5 g |
| Black beans, cooked1 cup (172 g) | 227 | 15.2 g | 40.8 g | 0.9 g | 15 g |
| Pumpkin seeds1 oz (28 g) | 158 | 8.6 g | 3 g | 13.9 g | 1.7 g |
| Skim milk1 cup (240 ml) | 83 | 8.3 g | 12.2 g | 0.2 g | 0 g |
| Mozzarella, part-skim1 oz (28 g) | 72 | 6.9 g | 0.8 g | 4.5 g | 0 g |
| Quinoa, cooked1 cup (185 g) | 222 | 8.1 g | 39.4 g | 3.6 g | 5.2 g |
| Peanut butter2 tbsp (32 g) | 191 | 7.1 g | 7.1 g | 16.4 g | 1.6 g |
| Almonds1 oz, about 23 almonds (28 g) | 164 | 6 g | 6.1 g | 14.2 g | 3.5 g |
No foods match that search.
Nutrition numbers come from the USDA's FoodData Central database, for the serving size shown. Packaged foods vary by brand, so check the label for exact numbers.
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How to use this list
Most people who work out do well with about 0.7 to 1 gram of protein per pound of body weight a day (1.6 to 2.2 grams per kilogram). Find your own number with our free Protein Calculator, then build each meal around one or two foods from this list. Spreading it over three or four meals makes it easier to reach.
Common questions
What food has the most protein?
Per serving, lean meats come out on top: chicken breast, turkey breast and lean steak each have about 34 to 35 grams in 4 oz (113 g). For the most protein per calorie, look at shrimp, whey protein, tuna, cod and egg whites.
What are good high-protein foods for vegetarians?
Greek yogurt, cottage cheese, eggs, tofu, tempeh, edamame, lentils and beans all add up fast. Beans and lentils come with more carbs, but they also give you a good amount of fiber.
For more, see How much protein do I need a day?
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General information, not medical advice. If you have a food allergy or a health condition, go with what your doctor recommends.
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