High Protein Foods: Complete Guide
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Last reviewed 4 May 2026 · See how we review. For protein delivered direct, see our whole-food brand picks.
Protein powder supplements are useful, but whole foods provide the foundation of any high-protein diet. Understanding which foods contain the most protein — and how much per realistic serving — makes it much easier to hit daily targets without relying entirely on supplements.
This guide covers protein content across animal and plant sources, with practical serving sizes rather than theoretical 100g figures.
Whole food protein should form the foundation of your daily intake — chicken breast, Greek yogurt, eggs, and tinned tuna are the highest-value sources. Protein powder is a supplement to close the gap, not a replacement.
- Chicken breast, turkey, and tuna consistently deliver 25–35g protein per 100g serving
- Greek yogurt and cottage cheese are the most convenient high-protein dairy options at mainstream prices
- Eggs provide complete protein with the best bioavailability of any whole food
- Legumes (lentils, chickpeas) are the best plant-based whole food protein — pair with grains for completeness
- Protein powder makes sense when whole food options aren't practical, not as a primary source
Top 10 Foods by Protein Per Serving
The highest protein-per-serving options across all categories, ranked. Practical serving sizes — what people actually eat in a meal, not theoretical 100g figures.
| Rank | Food | Serving | Protein |
|---|---|---|---|
| 1 | Chicken breast (cooked) | 150g | 45g |
| 2 | Beef steak, sirloin (cooked) | 150g | 44g |
| 3 | Tuna, canned in water | 185g tin | 44g |
| 4 | Turkey breast (cooked) | 150g | 43g |
| 5 | Pork tenderloin (cooked) | 150g | 40g |
| 6 | Lean beef mince (cooked) | 150g | 38g |
| 7 | Lamb leg (cooked) | 150g | 38g |
| 8 | Pork chop, lean (cooked) | 150g | 38g |
| 9 | Salmon fillet (cooked) | 150g | 37g |
| 10 | Cod or haddock (cooked) | 150g | 35g |
Animal proteins dominate the top of the list. The strongest plant-based options sit just below: seitan (25g per 100g), cottage cheese (24g per 200g), Greek yoghurt (20g per 200g), edamame (19g per 150g), tofu (18g per 150g), lentils (18g per 200g cooked).
How Much Protein Do You Need?
Before diving into food sources, a brief note on targets:
- Sedentary adults: 0.8g per kg of bodyweight (minimum)
- Active adults / recreational gym-goers: 1.4–1.8g per kg
- Athletes / bodybuilders: 1.6–2.2g per kg
- Older adults (65+): 1.2–1.6g per kg (higher needs due to reduced muscle protein synthesis efficiency)
For a 75kg active adult, this means roughly 105–165g protein per day. Most people eating a varied diet get 60–80g — a meaningful gap that whole food choices (and supplements where needed) can address.
High Protein Animal Foods
Chicken and Turkey
Poultry is the most practical high-protein food for most people — widely available, versatile, and lean.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 150g | 45g |
| Turkey breast (cooked) | 150g | 43g |
| Chicken thigh (cooked, skinless) | 150g | 38g |
| Chicken mince (cooked) | 150g | 35g |
Chicken breast is the gold standard for protein per calorie — roughly 31g protein per 100g cooked, with under 165 calories. Thighs have slightly less protein but more fat, making them more flavourful and less dry when cooked.
For chicken delivered direct, Just BARE offers no-antibiotic-ever boneless breast. Check current price on Amazon →
Red Meat
| Food | Serving | Protein |
|---|---|---|
| Beef steak (sirloin, cooked) | 150g | 44g |
| Lean beef mince (cooked) | 150g | 38g |
| Lamb leg (cooked) | 150g | 38g |
| Pork tenderloin (cooked) | 150g | 40g |
| Pork chop (cooked, lean) | 150g | 38g |
Lean cuts of beef provide comparable protein to chicken breast. Red meat also delivers iron, zinc, and B12 in highly bioavailable forms — relevant for those at risk of deficiency.
For grass-fed beef delivered: Certified Piedmontese for naturally lean grass-finished cuts (shop direct), Verde Farms for organic 100% grass-fed mince on Amazon (check price), or Omaha Steaks for variety packs (check price).
Fish and Seafood
Fish is among the highest-quality protein sources available — complete amino acid profile, high protein per calorie in white fish, and rich in omega-3s in oily fish.
| Food | Serving | Protein |
|---|---|---|
| Tuna (canned in water) | 185g tin | 44g |
| Salmon fillet (cooked) | 150g | 37g |
| Cod/haddock (cooked) | 150g | 35g |
| Prawns/shrimp (cooked) | 150g | 34g |
| Mackerel fillet (cooked) | 150g | 30g |
| Sardines (canned) | 100g | 25g |
Canned tuna is one of the most cost-effective high-protein foods — high protein content, long shelf life, ready to eat. Salmon adds omega-3s that support overall health and may reduce inflammation from training.
For ready-to-eat fish protein, SeaBear smoked wild salmon trios are a practical pantry option. Check current price on Amazon →
Eggs
Eggs are one of the most complete protein sources with an excellent amino acid profile — PDCAAS (Protein Digestibility-Corrected Amino Acid Score, the standard measure of protein quality) close to 1.0, which is the maximum.
| Food | Serving | Protein |
|---|---|---|
| Whole eggs | 2 large | 12g |
| Egg whites only | 4 large whites | 14g |
| Scrambled eggs (2 whole + 1 white) | — | 16g |
The protein in egg white is mostly albumin. Whole eggs contain additional protein in the yolk along with fat-soluble vitamins (A, D, E, K), choline, and healthy fats. Unless you’re in a strict calorie deficit, whole eggs are generally preferable to whites.
Dairy Products
| Food | Serving | Protein |
|---|---|---|
| Greek yoghurt (0% fat) | 200g | 20g |
| Cottage cheese | 200g | 24g |
| Skimmed milk | 300ml | 10g |
| Whole milk | 300ml | 10g |
| Cheddar cheese | 40g | 10g |
| Ricotta | 150g | 11g |
Greek yoghurt and cottage cheese are particularly useful — high protein, versatile, and can be eaten quickly without cooking. Cottage cheese is also high in casein protein, making it a natural slow-release option before bed.
High Protein Plant Foods
Plant proteins are generally less complete (lower in one or more essential amino acids) and less bioavailable than animal proteins, but they contribute meaningfully to overall daily intake — particularly when varied.
Legumes
| Food | Serving (cooked) | Protein |
|---|---|---|
| Lentils | 200g | 18g |
| Chickpeas | 200g | 15g |
| Black beans | 200g | 15g |
| Kidney beans | 200g | 15g |
| Edamame (soy beans) | 150g | 19g |
| Tofu (firm) | 150g | 18g |
Edamame and tofu (both from soy) are the only plant foods with a complete amino acid profile comparable to animal protein. Lentils are the most practical legume for daily use — quick to cook, high protein, high fibre.
Grains
| Food | Serving (cooked) | Protein |
|---|---|---|
| Quinoa | 185g | 8g |
| Oats | 80g (dry) | 11g |
| Buckwheat | 170g | 6g |
| Wholegrain pasta | 200g | 9g |
| Brown rice | 185g | 5g |
Quinoa is notable as one of the few grains with a complete amino acid profile. Oats are practical for breakfast — combining with protein powder or Greek yoghurt turns them into a genuinely high-protein meal.
Nuts and Seeds
| Food | Serving | Protein |
|---|---|---|
| Hemp seeds | 30g | 10g |
| Pumpkin seeds | 30g | 9g |
| Peanuts | 30g | 8g |
| Almonds | 30g | 6g |
| Peanut butter | 2 tbsp (32g) | 8g |
| Almond butter | 2 tbsp (32g) | 7g |
Nuts and seeds are calorie-dense — important to remember when eating for weight management. But hemp and pumpkin seeds deliver meaningful protein per serving with a solid nutrient profile.
Seitan and Tempeh
| Food | Serving | Protein |
|---|---|---|
| Seitan (wheat gluten) | 100g | 25g |
| Tempeh | 100g | 19g |
Seitan is the highest-protein plant food by weight — 25g per 100g puts it in chicken territory. Not suitable for anyone with gluten sensitivity or coeliac disease. Tempeh (fermented soy) has better digestibility than plain tofu and a nuttier flavour.
High-protein veggie burgers are a practical way to get plant protein in a familiar meal format — Actual Veggies High Protein burgers (mushroom and quinoa base) deliver meaningful protein without the ultra-processed soy protein isolate blend most commercial veggie burgers use.
Actual Veggies on Amazon →Practical High-Protein Meal Ideas
Building high-protein days is easier with a few reliable combinations:
Breakfast options:
- Greek yoghurt (200g) + oats (50g) + berries → ≈22g protein
- 3-egg omelette with cheese → ≈22g protein
- Overnight oats with protein powder → ≈30–35g protein
Lunch options:
- Large chicken breast salad → ≈40g protein
- Tuna with wholegrain bread and salad → ≈35g protein
- Lentil soup (large bowl) + Greek yoghurt → ≈30g protein
Dinner options:
- Salmon fillet + vegetables + quinoa → ≈45g protein
- Lean beef stir fry with edamame → ≈50g protein
- Chicken thigh and chickpea curry → ≈45g protein
Snack options:
- Cottage cheese (200g) → 24g protein
- Hard-boiled eggs (2) → 12g protein
- Edamame (150g) → 19g protein
When Does Protein Powder Fit In?
Whole foods should form the base of a high-protein diet. Protein powder fills gaps where whole food isn’t practical:
- Post-workout — when you need protein quickly and aren’t ready to eat a meal
- Busy days — when meal prep hasn’t happened and you’d otherwise miss a protein serving
- High targets — for athletes needing 180g+ daily, getting it from food alone requires significant volume
How protein powder compares on cost
The case for protein powder isn’t usually cost — eggs and lentils beat it on per-gram economics. The case is convenience and time. Below, approximate cost per 25g of protein (one effective per-meal serving) across common sources, US retail.
| Source | Approx. cost per 25g protein | Notes |
|---|---|---|
| Lentils, cooked | $0.30–0.45 | Cheapest protein available; incomplete amino profile |
| Tinned tuna (in water) | $0.80–1.20 | Complete, ready-to-eat, long shelf life |
| Eggs (2 large) | $1.05–1.45 | Complete, highest bioavailability of any whole food |
| Whey concentrate (large tub, sale) | $0.80–1.20 | Cheapest certified supplement option |
| Chicken breast | $0.90–1.35 | Whole-food benchmark |
| Greek yoghurt, non-fat | $1.10–1.65 | Versatile, no preparation needed |
| Whey isolate | $1.50–2.50 | Lower lactose, premium price |
| Beef sirloin steak | $2.00–4.00 | Premium whole-food protein cost |
| Ready-to-drink protein shake | $2.00–3.00 | Maximum convenience premium |
The takeaway. Whey concentrate sits roughly in line with chicken breast on cost per gram of protein — neither cheaper than tinned tuna or eggs, nor as expensive as steak or RTD shakes. The argument for supplementing isn’t price; it’s that hitting 30g of protein from a shake takes 60 seconds versus 15+ minutes for cooked chicken. For high daily targets where food volume becomes impractical (180g+ daily), 1–2 powder servings covers the gap without making your kitchen a meal-prep operation.
A realistic approach: most daily protein from whole food, use protein powder for 1–2 servings where it genuinely fills a gap rather than as a substitute for meals.
See our protein powder guide for how supplements fit alongside whole food nutrition, our best protein powder comparison for choosing a product, and our cheap high protein foods guide for the full cost-per-gram breakdown.
FAQ
What foods are highest in protein?
Chicken breast (45g per 150g cooked), tuna in water (44g per 185g tin), beef steak (44g per 150g), and cottage cheese (24g per 200g) are among the highest protein-per-serving options. Eggs provide 12g per two large eggs with exceptional bioavailability.
How much protein do I need per day?
Active adults and recreational gym-goers need approximately 1.4–1.8g protein per kg of bodyweight per day. Athletes and bodybuilders typically target 1.6–2.2g per kg. Older adults (65+) benefit from 1.2–1.6g per kg due to reduced muscle protein synthesis efficiency. Sedentary adults need a minimum of 0.8g per kg.
What are the best plant-based high-protein foods?
Edamame (19g per 150g), lentils (18g per 200g cooked), tofu (18g per 150g), and seitan (25g per 100g) are the highest plant-based protein sources. Pea protein is high in leucine but low in methionine — pair with rice or legumes for a complete amino acid profile.
Can I get enough protein without protein powder?
Yes. Protein powder is a supplement, not a necessity. A diet containing chicken, fish, eggs, dairy, and legumes can easily provide 150g+ of protein daily without any supplement. Protein powder is most useful when whole food protein is inconvenient — post-workout when appetite is low, or on high-target days where food volume becomes impractical.
Related Resources
- Learn about protein powder as a supplement to whole food intake
- Find the best protein powder for your needs
- Read about protein powder for weight loss
- Explore protein powder for muscle gain
- Try protein powder recipes to increase variety
Last reviewed: by the protein.supply editorial team.