Protein is an essential macronutrient that is critical to our overall health.
For those who wish to increase their protein intake, this article provides a list of foods high in protein. Each food displays the amount of protein it contains per 100 grams, per 100 calories, and per typical serving.
The daily value (% DV) for protein based on a 2000-calorie diet is 50 grams per day (1).
Lean ground beef is a good source of protein, with approximately half of the daily value for protein per 100 grams (2).
2) Beef, top round, lean, cooked
Protein per 100 grams
Protein per 3oz (85g) serving
Protein per 100 calories
35.6g (71% DV)
30.3g (61% DV)
19.3g (39% DV)
Lean top round beef is one of the highest meat sources of protein; a 3oz (85g) serving provides 30.3 grams, 71% of the daily value (3).
3) Cheddar Cheese, fat-free
Protein per 100 grams
Protein per oz (28.35g) serving
Protein per 100 calories
32.1g (64% DV)
8.99g (18% DV)
20.4g (41% DV)
All cheese contains a good source of protein, but fat-free varieties have even more. For example, just an ounce (28.35g) serving of fat-free Cheddar provides 8.99 grams, 18% of the daily value (4).
4) Chicken breast, meat only, cooked
Protein per 100 grams
Protein per 172g chicken breast
Protein per 100 calories
31.0g (62% DV)
53.4g (107% DV)
18.8g (38% DV)
An average-sized cooked chicken breast provides 53.4 grams of protein, 107% of the daily value (5).
A typical (180-gram) cod fillet offers 41 grams of protein, 82% of the daily value (6).
6) Conch, cooked
Protein per 100 grams
Protein per 127g cup
Protein per 100 calories
26.3g (53% DV)
33.4g (67% DV)
20.2g (40% DV)
Conch is one of the best seafood sources of protein; a 127-gram cup serving offers 33.4 grams, 67% of protein’s daily value (7).
7) Cottage cheese, low-fat
Protein per 100 grams
Protein per 226g cup
Protein per 100 calories
11.0g (22% DV)
24.9g (50% DV)
13.4g (27% DV)
All cheese is high in protein, but low-fat cottage cheese is one of the most concentrated sources per calorie. A cup serving provides 24.9 grams, 50% of the daily value (8).
8) Eggs, whole, cooked, poached
Protein per 100 grams
Protein per large (50g) egg
Protein per 100 calories
12.5g (25% DV)
6.25g (13% DV)
8.7g (17% DV)
Eggs are a rich source of protein, with a typical large egg providing 6.25 grams (9).
9) Haddock, cooked
Protein per 100 grams
Protein per 150g fillet
Protein per 100 calories
20.0g (40% DV)
30.0g (60% DV)
22.2g (44% DV)
Lean white fish like haddock offer a rich source of protein; a 150g fillet of cooked haddock provides 30 grams, 60% of the daily value (10).
10) Halibut, cooked
Protein per 100 grams
Protein per 159-gram half fillet
Protein per 100 calories
22.5g (45% DV)
35.8g (72% DV)
20.3g (41% DV)
Halibut is another lean, non-oily fish with a high protein ratio. A typical 159-gram half-fillet serving offers 35.8 grams (11).
11) Lentils, cooked
Protein per 100 grams
Protein per 198g cup
Protein per 100 calories
9.02 g (18% DV)
17.9g (36% DV)
7.7g (15% DV)
A cup of cooked lentils offers 17.9 grams of protein, which is 36% of the daily value (12).
12) Lupin beans, cooked
Protein per 100 grams
Protein per 166g cup
Protein per 100 calories
15.6g (31% DV)
25.9g (52% DV)
13.1g (26% DV)
Lupin beans are one of the most protein-rich legumes (and plant foods in general). A 166-gram cup serving offers 25.9 grams of protein (13).
13) Mozzarella Cheese, fat-free
Protein per 100 grams
Protein per oz (28.35g) serving
Protein per 100 calories
31.7g (63% DV)
8.99g (18% DV)
22.5g (45% DV)
Like fat-free Cheddar, nonfat Mozzarella is also a concentrated source of protein. An ounce (28.35g) serving provides 8.99 grams (14).
14) Mycoprotein, Meatless Grounds
Protein per 100 grams
Protein per 3-oz (85g) serving
Protein per 100 calories
15.3g (31% DV)
13.0g (26% DV)
11.8g (24% DV)
Among the mycoprotein range of meat alternatives, ‘Meatless Grounds’ provides a good amount of protein; 13 grams per 3-ounce (85-gram) serving (15).
15) Octopus, cooked
Protein per 100 grams
Protein per 3-oz (85g) serving
Protein per 100 calories
29.8g (60% DV)
25.3g (51% DV)
18.2g (36% DV)
A three-ounce (28.35g) serving of cooked octopus has 25.3 grams of protein (16).
16) Peanut flour, defatted
Protein per 100 grams
Protein per oz (28.35g) serving
Protein per 100 calories
52.2g (104% DV)
14.8g (30% DV)
16.0g (32% DV)
Peanuts are a rich source of protein, but they also contain high amounts of dietary fat. For this reason, defatted peanut flour provides significant levels of protein. An ounce (28.35g serving provides 14.8 grams, 30% of the daily value (17).
17) Pork, ground, 96% lean, 4% fat, cooked
Protein per 100 grams
Protein per 3oz (85g) serving
Protein per 100 calories
31.7g (63% DV)
26.9g (54% DV)
17.1g (34% DV)
96% lean ground pork is probably the leanest, protein-rich pork product. A 3oz (85-gram) serving contains 26.9 grams of protein (18).
18) Shrimp, cooked
Protein per 100 grams
Protein per 3oz (85g) serving
Protein per 100 calories
24.0g (48% DV)
20.4g (41% DV)
24.2g (48% DV)
Cooked shrimp offers 20.4 grams of protein per 3oz (85g) serving, 41% of the daily value (19).
19) Soybeans, cooked
Protein per 100 grams
Protein per 172g cup
Protein per 100 calories
18.2g (36% DV)
31.3g (63% DV)
14.1g (28% DV)
Soybeans are another protein-rich legume; a 172-gram cup serving of cooked soybeans offers 31.3 grams, 63% of the daily value (20).
20) Soy Protein Isolate
Protein per 100 grams
Protein per 1oz (28.35g) scoop
Protein per 100 calories
88.3g (177% DV)
25.0g (50% DV)
26.4g (53% DV)
Soy protein isolated is a concentrated source of protein, and a typical scoop serving provides 25 grams (21).
21) Tempeh
Protein per 100 grams
Protein per 166g cup
Protein per 100 calories
20.3g (41% DV)
33.7g (67% DV)
10.6g (21% DV)
Like all soy products, tempeh (a fermented soybean dish) offers high levels of protein; 33.7 grams in a typical cup serving (22).
22) Textured Vegetable Protein (TVP)
Protein per 100 grams
Protein per 68g cup
Protein per 100 calories
51.1g (102% DV)
34.7g (69% DV)
14.0g (28% DV)
Textured vegetable protein, also known as TVP, is another soy-based product rich in protein. A cup serving offers 34.7 grams (23).
23) Tofu, firm
Protein per 100 grams
Protein per 1/2 cup (126g)
Protein per 100 calories
17.3g (35% DV)
21.8g (44% DV)
12.0g (24% DV)
Tofu is a good source of protein, but ‘firm’ varieties have higher amounts due to their lower water content. A typical firm tofu provides 21.8 grams of protein per half-cup serving (24).
24) Tuna, light, canned
Protein per 100 grams
Protein per 165-gram can
Protein per 100 calories
25.5g (51% DV)
42.1g (84% DV)
22.0g (44% DV)
Canned ‘light’ tuna is a protein-dense product and contains 42.1 grams per 165-gram can (25).
25) Tuna, yellowfin, cooked
Protein per 100 grams
Protein per 3oz (85g) serving
Protein per 100 calories
29.2g (58% DV)
24.8g (50% DV)
22.5g (45% DV)
A 3oz (85g) serving of cooked yellowfin tuna contains 24.8 grams of protein (26).
26) Turkey Breast, meat only, cooked
Protein per 100 grams
Protein per 3oz (85g) serving
Protein per 100 calories
30.1g (60% DV)
25.6g (51% DV)
20.5g (41% DV)
Turkey breast is one of the most protein-rich meat products. A 3oz (85g) serving of turkey breast without skin provides 25.6 grams (27).
27) Turkey, ground, 93% lean, 7% fat, cooked
Protein per 100 grams
Protein per 3oz (85g) serving
Protein per 100 calories
27.1g (54% DV)
23.0g (46% DV)
12.7g (25% DV)
Lean (7% fat) ground turkey contains 23 grams of protein per 3oz (85g) serving (28).
28) Vital Wheat Gluten
Protein per 100 grams
Protein per oz (28.35g) serving
Protein per 100 calories
75.2g (150% DV)
21.3g (43% DV)
20.3g (41% DV)
Vital wheat gluten is one of the highest protein plant-based foods. It is an ingredient found in seitan and used as a thickener in various recipes. An ounce (28.35g) serving offers 21.3 grams (29).
29) Wheat Germ, toasted
Protein per 100 grams
Protein per oz (28.35g) serving
Protein per 100 calories
29.1g (58% DV)
8.25g (17% DV)
7.6g (15% DV)
Toasted wheat germ is moderately high in protein and offers 8.25 grams per ounce (28.35g) serving (30).
30) Whey Protein Isolate
Protein per 100 grams
Protein per oz (28.35g) scoop
Protein per 100 calories
88.3g (177% DV)
25.0g (50% DV)
26.4g (53% DV)
Like all concentrated protein powders, whey protein isolate offers high dietary protein levels. A typical scoop serving provides 25 grams (31).
Which Foods Have the Highest Protein Content Per Typical Serving?
For a simple comparison, the table below ranks foods high in protein by the amount they provide per typical serving.
Rank
Food Name
Serving Size
Protein Content
1
Tuna, light, canned
165g can
42.1g (84% DV)
2
Chicken breast, meat only, cooked
172g breast
53.4g (107% DV)
3
Cod, cooked
180g fillet
41.0g (82% DV)
4
Halibut, cooked
159g half fillet
35.8g (72% DV)
5
Textured vegetable protein
68g cup
34.7g (69% DV)
6
Tempeh
166g cup
33.7g (67% DV)
7
Conch, cooked
127g cup
33.4g (67% DV)
8
Soybeans, cooked
172g cup
31.3g (63% DV)
9
Beef, top round, lean, cooked
3 oz (85g)
30.3g (61% DV)
10
Haddock, cooked
150g fillet
30.0g (60% DV)
11
Pork, ground, 96% lean, cooked
3 oz (85g)
26.9g (54% DV)
12
Lupin beans, cooked
166g cup
25.9g (52% DV)
13
Turkey breast, meat only, cooked
3 oz (85g)
25.6g (51% DV)
14
Octopus, cooked
3 oz (85g)
25.3g (51% DV)
15
Whey protein isolate
28.35g scoop
25.0g (50% DV)
16
Soy protein isolate
28.35g scoop
25.0g (50% DV)
17
Cottage cheese, low-fat
226g cup
24.9g (50% DV)
18
Tuna, yellowfin, cooked
3 oz (85g)
24.8g (50% DV)
19
Turkey, ground, 93% lean, cooked
3 oz (85g)
23.0g (46% DV)
20
Tofu, firm
1/2 cup (126g)
21.8g (44% DV)
21
Vital wheat gluten
1 oz (28.35g)
21.3g (43% DV)
22
Shrimp, cooked
3 oz (85g)
20.4g (41% DV)
23
Beef, ground, 95% lean, cooked
3 oz (85g)
18.2g (36% DV)
24
Lentils, cooked
198g cup
17.9g (36% DV)
25
Peanut flour, defatted
1 oz (28.35g)
14.8g (30% DV)
26
Mycoprotein, Meatless Grounds
3 oz (85g)
13.0g (26% DV)
27
Cheddar cheese, fat-free
1 oz (28.35g)
8.99g (18% DV)
28
Mozzarella cheese, fat-free
1 oz (28.35g)
8.99g (18% DV)
29
Wheat germ, toasted
1 oz (28.35g)
8.25g (17% DV)
30
Egg, whole, cooked, poached
One large egg
6.25g (13% DV)
Table 1: foods high in protein ranked by protein content per typical serving size
Commonly Asked Questions
For further information, here are some answers to commonly asked questions about foods high in protein.
What food has the highest protein per 100 grams?
Generally, the highest protein foods per gram include lean meat and fish, fat-free cheese, legumes like soybeans and lupin beans, and concentrated protein powders.
Which foods are high in protein and fiber?
The best options for high protein and fiber are soybeans and lupin beans. Mycoprotein products also contain some fiber.
Which foods offer the most protein per calorie?
Protein powders had the most protein per calorie from the foods featured in this guide. From the whole food options, those with the highest protein per calorie included lean fish like cod, haddock, and tuna.
Which foods are high in protein and low carb?
Almost all of the foods in this guide are suitable for a high protein, low carb diet. However, the lean fish and meat options contain virtually no carbohydrates, whereas legumes like soybeans offer moderate amounts.
Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.
7 thoughts on “30 Foods High In Protein”
Very informative article. But could you please give list of high protein food that vegetarians can eat?
Thanks and regards.
Thanks, and sure – I will try to do that soon.
Hempseeds. Taste like nuts, very pleasant, 35-36g of protein per 100g. That is higher than most meats or at least the same amount, excellent quality protein: highly absorbable, extensive amino acid content. They produce hempseed protein powder if you want to avoid fats (has lots of healthy omegas 45g per 100g). I would look into seeds more (like chia), exotic berries and other superfoods, and of course, spirulina & chlorella are very high in protein. This way you will get healthier fat, boost minerals, vitamins and antioxidants. These and less omega 6 more omega 3 will work to decrease inflammation. You will also have fewer cravings or acute hunger, will feel more satisfied and stay full for longer. A lot of the superfoods (e.i. chia) regulate blood sugar and other things, they also supply energy for a longer time. This actually brought me closer to a vegan diet (I am a vegi). I felt better off lactose, wheat and sugar (all things filling and inflammatory).
General advice based on experience and common sense:
Do not just think in terms of protein, educate yourself all-round about nutrition. There is always a surprising effect when taken a sophisticated approach. Also imagination, there are so many great diets, cousins and super healthy stuff to take inspiration in and make up your own nutritional plan. Study foods, mind and the body to find a great solution for your case.
Lentils may be 25g protein/100g but only when dried. They’re around 6g/100g when cooked.
Correct – that’s right, but all the values here are for raw weight to keep it fair.
What about soyabean?
Soybeans offer approx 16.5 grams of protein per 100 grams (cooked).
Very informative article. But could you please give list of high protein food that vegetarians can eat?
Thanks and regards.
Thanks, and sure – I will try to do that soon.
Hempseeds. Taste like nuts, very pleasant, 35-36g of protein per 100g. That is higher than most meats or at least the same amount, excellent quality protein: highly absorbable, extensive amino acid content. They produce hempseed protein powder if you want to avoid fats (has lots of healthy omegas 45g per 100g). I would look into seeds more (like chia), exotic berries and other superfoods, and of course, spirulina & chlorella are very high in protein. This way you will get healthier fat, boost minerals, vitamins and antioxidants. These and less omega 6 more omega 3 will work to decrease inflammation. You will also have fewer cravings or acute hunger, will feel more satisfied and stay full for longer. A lot of the superfoods (e.i. chia) regulate blood sugar and other things, they also supply energy for a longer time. This actually brought me closer to a vegan diet (I am a vegi). I felt better off lactose, wheat and sugar (all things filling and inflammatory).
General advice based on experience and common sense:
Do not just think in terms of protein, educate yourself all-round about nutrition. There is always a surprising effect when taken a sophisticated approach. Also imagination, there are so many great diets, cousins and super healthy stuff to take inspiration in and make up your own nutritional plan. Study foods, mind and the body to find a great solution for your case.
Lentils may be 25g protein/100g but only when dried. They’re around 6g/100g when cooked.
Correct – that’s right, but all the values here are for raw weight to keep it fair.
What about soyabean?
Soybeans offer approx 16.5 grams of protein per 100 grams (cooked).