50 Highest Protein Foods — Complete List with Macros
Ranked by protein per 100g and per serving — meat, fish, dairy, eggs, legumes, and plant-based. Exact macros for every food so you can plan your meals with precision.
Why Protein Matters
Protein is the most structurally important macronutrient in the human body. Every cell wall, enzyme, hormone, antibody, and structural tissue in your body is built from amino acids — the building blocks of protein. Unlike carbohydrates and fat, protein cannot be stored in meaningful quantities; whatever is not used is oxidised for energy or excreted. This means protein must be consumed consistently, every day, to maintain the body's ongoing repair and synthesis processes.
For people who train, protein intake directly controls muscle protein synthesis (MPS) — the cellular process by which muscles repair and grow after exercise. The research consensus, drawn from hundreds of controlled trials, puts the optimal range at 1.6–2.2g per kg of bodyweight per day for most trained adults. Below this threshold, MPS is limited even when training is optimal; above it, the additional benefit plateaus significantly.
Beyond muscle: protein has the highest satiety index of any macronutrient. High-protein meals suppress the hunger hormone ghrelin more effectively than equivalent-calorie carbohydrate or fat meals. This makes protein the most studied dietary intervention for weight management — multiple meta-analyses confirm that increasing protein from 15% to 25–30% of total calories results in spontaneous reductions in overall calorie intake without deliberate restriction.
Protein also has a higher thermic effect of food (TEF) than carbs or fat — your body burns approximately 20–30% of the calories in protein just to digest and metabolise it, compared to 5–10% for carbohydrates and 0–3% for fat. This effective calorie discount makes high-protein foods even more favourable in a weight-management context than their raw calorie numbers suggest.
Top 10 Animal Protein Sources
Animal proteins are “complete” proteins — they contain all nine essential amino acids in proportions close to the human body's requirements. They also have the highest PDCAAS (Protein Digestibility-Corrected Amino Acid Score) of any food category. The following ten foods combine the highest protein density with the most practical everyday use. Macros are based on standard cooked weights unless otherwise noted.
| # | Food | Protein /100g | Protein /serving | Serving | kcal /100g | Fat /100g |
|---|---|---|---|---|---|---|
| 1 | Chicken Breast (cooked, skinless) | 31g | 47g | 150g | 165 | 3.6g |
| 2 | Turkey Breast (cooked, skinless) | 30g | 45g | 150g | 157 | 1g |
| 3 | Canned Tuna (in water, drained) | 26g | 39g | 150g | 116 | 1g |
| 4 | Lean Beef (95% lean mince, cooked) | 26g | 39g | 150g | 176 | 7.7g |
| 5 | Salmon (cooked fillet) | 25g | 38g | 150g | 208 | 13g |
| 6 | Pork Tenderloin (cooked) | 26g | 39g | 150g | 166 | 4.7g |
| 7 | Shrimp (cooked) | 24g | 24g | 100g | 99 | 0.3g |
| 8 | Cod (cooked) | 23g | 35g | 150g | 105 | 0.9g |
| 9 | Sardines (canned in oil) | 25g | 25g | 100g | 208 | 11.5g |
| 10 | Lamb Leg (roasted, lean) | 26g | 39g | 150g | 191 | 8.8g |
Chicken and turkey breast dominate the list for a reason: they deliver the most protein per calorie of any whole-food animal source. A single 150g cooked chicken breast provides 47g protein at just 248 kcal — roughly the same calorie cost as a medium banana, with over ten times the protein. For anyone tracking macros, chicken breast is the default anchor food precisely because it adds almost no ambiguity: high protein, low fat, predictable.
Fatty fish (salmon, sardines) rank slightly lower in protein per 100g but offer a unique combination of complete protein and omega-3 fatty acids (EPA and DHA) that lean meats cannot match. The research on omega-3s and muscle protein synthesis is compelling — studies show omega-3 supplementation amplifies the MPS response to protein intake by 25–50% in older adults, making fatty fish a strategically superior protein source beyond its raw numbers.
Top 10 Plant-Based Protein Sources
Plant proteins are generally “incomplete” — most lack one or more essential amino acids at adequate levels. The strategic fix is combining complementary sources (e.g., rice + beans, or corn + legumes) to cover the full amino acid spectrum. The exception is soy and seitan, which provide near-complete amino acid profiles comparable to animal sources. Macros are based on standard cooked weights.
| # | Food | Protein /100g | Protein /serving | Serving | kcal /100g | Fat /100g |
|---|---|---|---|---|---|---|
| 1 | Seitan (wheat gluten) | 25g | 25g | 100g | 120 | 1.9g |
| 2 | Tempeh | 19g | 38g | 200g | 193 | 11g |
| 3 | Hemp Seeds (hulled) | 31g | 9g | 30g | 553 | 48.8g |
| 4 | Pumpkin Seeds | 19g | 10g | 55g (¼ cup) | 559 | 49.1g |
| 5 | Lentils (cooked) | 9g | 18g | 200g | 116 | 0.4g |
| 6 | Firm Tofu | 17g | 22g | 130g | 144 | 9g |
| 7 | Edamame (cooked) | 11g | 22g | 200g | 121 | 5.2g |
| 8 | Black Beans (cooked) | 9g | 18g | 200g | 132 | 0.5g |
| 9 | Chickpeas (cooked) | 9g | 18g | 200g | 164 | 2.6g |
| 10 | Green Peas (cooked) | 5g | 8g | 160g | 84 | 0.4g |
Seitan is the most protein-dense whole plant food at 25g per 100g, but it is derived from wheat gluten and entirely unsuitable for people with celiac disease or non-celiac gluten sensitivity. For those who tolerate it, seitan has a meat-like texture and takes on flavour well — making it a practical everyday option. However, it is low in the essential amino acid lysine, so it should be combined with lysine-rich legumes across the day.
Tempeh and tofu are soy-derived and offer a complete amino acid profile. Tempeh — fermented soybeans — beats tofu on protein density and also provides probiotics from fermentation. Lentils, black beans, and chickpeas deliver 9g per 100g cooked, which is lower per gram but practical at large serving sizes (a 200g portion provides 18g). They are also among the most affordable protein sources globally, making them critical for accessible high-protein eating.
Dairy and Eggs
Dairy and egg proteins have some of the highest biological value (BV) of any food group. Whey protein — derived from milk — is the gold standard for post-workout MPS because of its rapid absorption and high leucine content. Whole eggs have long been the reference protein in nutrition research: BV of 100, meaning almost all the protein can be used directly by the body.
| Food | Protein /100g | Protein /serving | Serving | kcal /100g | Fat /100g |
|---|---|---|---|---|---|
| Parmesan Cheese | 36g | 7g | 20g (2 tbsp) | 392 | 28g |
| Low-fat Cottage Cheese | 12g | 24g | 200g | 72 | 1g |
| Non-fat Greek Yogurt | 10g | 17g | 170g | 59 | 0.7g |
| Skyr (non-fat) | 11g | 19g | 170g | 63 | 0.2g |
| Cheddar Cheese | 25g | 9g | 35g (1 slice) | 403 | 33.1g |
| Whole Eggs (large) | 13g | 6g | 50g (1 egg) | 155 | 10.6g |
| Egg Whites (liquid) | 11g | 11g | 100g (~3 whites) | 52 | 0.2g |
| Low-fat Mozzarella | 28g | 8g | 30g (1 slice) | 254 | 15.9g |
| Ricotta (part-skim) | 11g | 22g | 200g | 138 | 7.9g |
| Whole Milk | 3g | 8g | 250ml (1 cup) | 61 | 3.3g |
Greek yogurt and skyr are among the most convenient high-protein dairy options — ready to eat, requiring no preparation, and available at most grocery stores globally. Non-fat Greek yogurt at 10g per 100g means a standard 170g serving provides 17g of protein at only 100 kcal. Paired with berries and a handful of nuts, a Greek yogurt bowl can deliver 25–30g protein in under five minutes.
Cottage cheese has seen a major resurgence as a high-protein food — and for good reason. Low-fat cottage cheese provides 12g of protein per 100g and, crucially, is high in casein protein, the slow-digesting form that provides sustained amino acid release over 5–7 hours. This makes it the ideal pre-sleep protein source for overnight muscle repair. Multiple studies show that consuming 30–40g of casein protein before sleep improves overnight MPS without contributing to fat gain.
Protein per Serving vs per 100g
The two metrics answer different questions. Protein per 100g is a standardised density score — it lets you rank and compare foods on equal terms regardless of how they are typically eaten. A food with 30g protein per 100g is inherently more protein-dense than one with 10g per 100g, all else equal. This number is useful for identifying which foods to build a high-protein diet around.
Protein per serving tells you the practical reality of what you actually eat in one sitting. A food with 9g protein per 100g but eaten in 300g portions effectively delivers 27g per serving — comparable to chicken breast. Lentils, for example, look modest at 9g per 100g, but a generous bowl (250g) provides 22g protein. Seeds score very high per 100g but realistic servings are small — 30g of hemp seeds provides 9g, not the 31g headline number suggests.
The most common mistake in protein planning is looking only at protein per 100g and ignoring whether you can realistically eat that amount. The most useful approach: check the per 100g density to select your protein anchors, then calculate the per-serving number using your actual portion to verify you're hitting your target. Most food tracking apps let you input the gram weight directly — always weigh raw or cooked consistently (don't mix the two within the same log).
- › Comparing foods side by side
- › Selecting the densest protein sources
- › Reading food labels accurately
- › Building a ranked protein foods chart
- › Meal planning and daily tracking
- › Calculating actual intake per meal
- › Evaluating realistic protein contribution
- › Hitting daily targets across 4–5 meals
How to Hit Your Protein Target Daily
The biggest practical obstacle to high-protein eating is not finding protein-rich foods — it is distributing intake across the day in amounts the body can actually use. Research on the leucine threshold and muscle protein synthesis suggests a per-meal ceiling of roughly 30–40g of protein for most adults; eating 150g of protein in a single meal does not deliver the same MPS stimulus as spreading that same amount across four meals of 37g each.
A practical framework for a 150g daily protein target (suitable for a 75–80kg active adult):
This example runs above the 150g target, giving a buffer for foods not tracked perfectly. Key principles: anchor each meal with a primary protein source (eggs, meat, fish, legumes, or dairy); use snacks to fill gaps (cottage cheese, Greek yogurt, hard-boiled eggs); and prepare in advance — pre-cooked chicken breast, hard-boiled eggs, and measured portions of nuts eliminate the most common failure mode (skipping protein because nothing convenient is available).
For plant-based eaters, combining sources at each meal is more important than for omnivores. A practical daily stack: tofu or tempeh at one meal, lentils or chickpeas at another, a protein powder supplement (soy or pea) at a third, and seeds throughout. This naturally covers the full essential amino acid spectrum across the day without requiring precise combination at every individual meal.
Frequently Asked Questions
What food has the highest protein per 100g?
Dried spirulina leads at approximately 57g protein per 100g, followed by isolated whey protein powder (around 80–90g per 100g serving), dried egg whites (~82g), and Parmesan cheese (~36g). Among whole unprocessed foods, chicken breast (31g), tuna (30g), and lean beef (26–30g) rank highest. Protein powders and concentrates aside, chicken breast and tuna are the most practical high-protein whole-food sources per 100g.
How much protein do I need per day?
The general scientific consensus for active adults is 1.6–2.2g of protein per kg of bodyweight per day for muscle maintenance and growth. A sedentary adult needs a minimum of 0.8g per kg. For a 75kg person this means 120–165g of protein daily when training. Spreading intake across 3–5 meals of 30–40g each is more effective than front-loading in a single meal, as muscle protein synthesis has a per-meal ceiling of roughly 40g for most adults.
What is the best plant-based source of protein?
Soy products consistently top the plant-based list: tempeh (19g per 100g), edamame (11g per 100g), firm tofu (8–17g depending on brand), and isolated soy protein powder (90g per 100g). Seitan (wheat gluten) delivers 25g per 100g — the highest of any whole plant food — but it is unsuitable for celiacs. Lentils (9g per 100g cooked), black beans (9g), and chickpeas (9g) are the best legume options. Hemp seeds (31g per 100g) and pumpkin seeds (19g per 100g) are the most protein-dense seeds.
Is protein per 100g or protein per serving more useful?
Both metrics matter but for different purposes. Protein per 100g tells you the food's protein density — useful for comparing foods side by side. Protein per serving tells you what you actually get in one realistic portion — more useful for meal planning. Chicken breast scores 31g per 100g (very high density), and a standard 150g breast delivers 47g protein — both figures are relevant. By contrast, edamame has 11g per 100g, but a 200g serving delivers 22g, which is a practical contribution. Always check both columns when planning your meals.
Which dairy foods are highest in protein?
Among dairy foods, Parmesan cheese ranks highest at 36g protein per 100g, followed by low-fat cottage cheese (11–14g per 100g), Greek yogurt (10g per 100g), and skyr (11g per 100g). Hard cheeses like cheddar offer around 25g per 100g. Eggs deliver 13g per 100g whole, but the egg white alone provides 11g per 100g at near-zero fat. Whole milk contributes 3.4g per 100g, making it a moderate source when consumed in large quantities (a 300ml glass = ~10g protein).
Can you eat too much protein?
For healthy adults with normal kidney function, high protein intakes up to 3.5g per kg bodyweight have been studied without adverse effects. The idea that high protein damages healthy kidneys is not supported by current evidence — it is a concern only for people with pre-existing kidney disease. Practically, the main issue with very high protein diets is caloric displacement (eating so much protein that overall diet quality drops) and digestive discomfort if protein intake increases too rapidly. Staying well-hydrated is important at higher intake levels.
What are the best high-protein foods for weight loss?
The best high-protein foods for weight loss combine high protein density with low calorie density. Egg whites (17 kcal, 3.6g protein per egg white), skinless chicken breast (165 kcal, 31g protein per 100g), non-fat Greek yogurt (59 kcal, 10g protein per 100g), and canned tuna in water (116 kcal, 26g protein per 100g) score best on this metric. Protein's high satiety index means these foods reduce hunger more per calorie than carbohydrates or fats, making it easier to sustain a calorie deficit.
Do cooking methods affect protein content?
Cooking does not destroy protein but it does concentrate it by removing water. A raw chicken breast at 20g protein per 100g becomes 31g per 100g after cooking because moisture is lost. This is why cooked and raw weights often differ significantly. Protein digestibility can slightly improve with cooking (heat denatures proteins, making them easier for enzymes to access), so cooked meat and legumes are slightly more bioavailable than their raw equivalents. High-heat methods like grilling and baking have no meaningful negative effect on protein quality.
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