Top 10 Foods Highest in Protein

Protein is a macronutrient that forms the building blocks of the human body. It is necessary for many different functions, including growth and repair of all types of tissues, formation of enzymes and hormones, immune system function, and regulation of fluid and nutrient balance. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general. (1)

How much protein do you need?

The reference dietary intake (RDI) of protein is between 46 and 63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. (2) The daily value (DV) for protein is set at 50 grams per day (3), which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.

High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

Below is a list of healthy protein-rich foods sorted by common serving size. Use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.

Top 10 Protein Food List

• 1. Lean Chicken Breast + Add

  Protein in a 6oz Breast	Protein per 100g	Protein per 200 Calories
  54.5g (109% DV)	32.1g (64% DV)	40.8g (82% DV)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Protein

  • 62g (124% DV) in a whole chicken leg
  • 53.9g (108% DV) per 6oz of lean ground turkey
  • 51.2g (102% DV) in a 6oz turkey breast
  • 38g (76% DV) in 1 cup of light chicken meat
  • 31.9g (64% DV) in a chicken thigh
  • 24.5g (49% DV) in a chicken drumstick

  See all meats high in protein.

• 2. Lean Pork Chops + Add

  Protein in a 6oz Chop	Protein per 100g	Protein per 200 Calories
  52.7g (105% DV)	31g (62% DV)	31.8g (64% DV)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  More Pork Products High in Protein

  • 50.8g (102% DV) in 6oz of broiled pork tenderloin
  • 43.7g (87% DV) in 6oz of ground pork
  • 39.7g (79% DV) in 1 cup of diced lean ham
  • 30g (60%) DV in a 6oz rack of pork ribs
  • 19.2g (38% DV) in 3oz of salami
  • 13.8g (28% DV) per 3oz of spam

  See all meats high in protein.

• 3. Tuna + Add

  Protein in a 6oz Fillet	Protein per 100g	Protein per 200 Calories
  50.8g (102% DV)	29.9g (60% DV)	32.5g (65% DV)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  More Fish High in Protein

  • 45g (90% DV) in a 6oz salmon fillet
  • 44.5g (89% DV) in a 6oz tilapia fillet
  • 41.4g (82% DV) in a 6oz cod fillet
  • 22.6g (45% DV) in 3oz of canned tuna
  • 19.4g (39% DV) in 3oz of cooked shrimp

  See all fish and seafood high in protein.

• 4. Beef (Skirt Steak) + Add

  Protein per 6oz Steak	Protein per 100g	Protein per 200 Calories
  48.7g (97% DV)	28.7g (57% DV)	21.4g (43% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Lean Red Meat High in Protein

  • 60.4g (121% DV) in a 6oz lamb roast
  • 44.8g (90% DV) in 6oz of lean ground beef
  • 28.4g (57% DV) in 3oz of roast beef
  • 24.2g (48% DV) in 3oz of roast buffalo
  • 21.7g (43% DV) in a 3oz beef hamburger

  See all meats high in protein.

• 5. Firm Tofu + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  43.5g (87% DV)	17.3g (35% DV)	24g (48% DV)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Foods High in Protein

  • 33.7g (67% DV) in 1 cup of tempeh (fermented tofu)
  • 31.3g (63% DV) per cup of cooked soybeans
  • 14g (28% DV) in a 16oz glass of soymilk
  • 9.2g (18% DV) per cup of soy yogurt
  • 7.9g (16% DV) per tblsp of soy protein powder

  Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup). See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.

  Looking for a brand with this much protein? Try House Foods Tofu.

• 6. Lentils + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  17.9g (36% DV)	9g (18% DV)	15.6g (31% DV)

  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds). (Source)

  More Beans High in Protein

  • 17.4g (35% DV) per cup of large white beans
  • 16.3g (33% DV) per cup of split peas
  • 16.5g (33% DV) per cup of cranberry beans
  • 15.4g (31% DV) per cup of pinto beans
  • 15.3g (31% DV) per cup of kidney beans
  • 15.2g (30% DV) per cup of black beans

  See the top 10 beans and legumes high in protein.

• 7. Low-Fat Yogurt + Add

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  14g (28% DV)	5.7g (11% DV)	20.5g (41% DV)

  Nutrition Facts for Non Fat Yogurt. (Source)

  More Dairy High in Protein

  • 16.5g (33% DV) per 16oz glass of skim milk
  • 15.4g (31% DV) per 16oz glass of whole milk
  • 8.5g (17% DV) per cup of whole plain yogurt (full fat)
  • 8.4g (17% DV) per 1/4 cup of dehydrated milk
  • 7.9g (16% DV) per 8oz cup of buttermilk

  See more vegetarian sources of protein.

• 8. Grated Parmesan + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  10.2g (20% DV)	35.8g (72% DV)	18.2g (36% DV)

  Nutrition Facts for Hard Grated Parmesan. (Source)

  More Cheese High in Protein

  • 14.1g (28% DV) per 1/2 cup of ricotta cheese
  • 12.6g (25% DV) per 1/2 cup of cottage cheese
  • 9g (18% DV) per oz of non-fat cheddar
  • 8g (16% DV) per oz of low-fat Swiss cheese
  • 7.3g (15% DV) per oz of provolone
  • 6.3g (13% DV) per oz of mozzarella

  See more vegetarian protein foods.

• 9. Squash and Pumpkin Seeds + Add

  Protein per 1oz Handful	Protein per 100g	Protein per 200 Calories
  8.5g (17% DV)	29.8g (60% DV)	10.4g (21% DV)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)

  More Nuts and Seeds High in Protein

  • 6.9g (14% DV) per oz of peanuts
  • 6g (12% DV) per oz of almonds
  • 6g (12% DV) per oz of pistachios
  • 5.8g (12% DV) per oz of sunflower seeds
  • 5.2g (10% DV) per oz of flax seeds
  • 4.7g (9% DV) per oz of chia seeds

  See the list of nuts and seeds highest in protein.

• 10. Eggs + Add

  Protein in 1 Large Egg	Protein per 100g	Protein per 200 Calories
  6.3g (13% DV)	12.6g (25% DV)	16.2g (32% DV)

  Nutrition Facts for Hard Boiled Eggs. (Source)

  More Eggs High in Protein

  • 22g (44% DV) in 1 cup of scrambled eggs
  • 17.1g (34% DV) in 1 cup of chopped hard-boiled eggs
  • 12.2g (24% DV) in 2 scrambled eggs
  • 10.1g (20% DV) in a duck egg
  • 3.6g (7% DV) in 1 egg white (chicken)

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High Protein Foods by Nutrient Density (Most Protein per 100 Grams)

Food	Serving	Protein
1. Spirulina +	100 grams	115% DV (57.5g)
2. Dry-Roasted Soybeans +	100 grams	87% DV (43.3g)
3. Grated Parmesan Cheese +	100 grams	83% DV (41.6g)
4. Lean Veal Top Round +	100 grams	73% DV (36.7g)
5. Lamb Shoulder Roast +	100 grams	71% DV (35.5g)
6. Lean Chicken Breast +	100 grams	64% DV (32.1g)
7. Non-Fat Mozzarella +	100 grams	63% DV (31.7g)
8. Lean Pork Chops +	100 grams	62% DV (31g)
9. Tuna +	100 grams	60% DV (29.9g)
10. Squash and Pumpkin Seeds +	100 grams	60% DV (29.8g)

High Protein Isolates and Powders (Non-Commercial)

Food	Serving	Protein
1. Soy Protein Isolate +	1 tbsp	12% DV (6.2g)
2. Gelatin +	1 tbsp	12% DV (6g)
3. Egg White Powder +	1 tbsp	12% DV (5.9g)
4. Spirulina (Dried Seaweed) +	1 tbsp	8% DV (4g)
5. Non-fat Milk Powder +	1 tbsp	5% DV (2.7g)
6. Whey Powder +	per tbsp	2% DV (1g)

Protein for Vegetarians and Vegans

Vegetarian protein foods include tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, whole grains, peanut butter, eggs, and white button mushrooms. See the list of vegetarian protein foods.

Vegan protein foods are similar to vegetarian sources, but exclude yogurt, milk, cheese, and eggs, because vegans do not eat any foods that originate from animals. Instead vegans can eat high protein vegetables like lima beans, spinach, and corn. See the list of vegan protein foods.

High Protein Meals

1. Tuna Sandwich

Calories	Protein	Fat	Carbs
276 (14% DV)	28.4g (57% DV)	4.7g (7% DV)	28.5g (10% DV)

Ingredients: 3oz canned tuna, 1 leaf romaine lettuce, 1 slice of tomato, 2 slices whole wheat bread.
Edit this Meal in the Nutrition Calculator

2. Banana Parfait

Calories	Protein	Fat	Carbs
420 (21% DV)	16.4g (33% DV)	17g (26% DV)	57g (19% DV)

Ingredients: 6oz of non-fat yogurt, 1/4 cup of uncooked oats, 1oz handful of pumpkin seeds, 1 medium banana.
Edit this Meal in the Nutrition Calculator

3. Chicken Salad

Calories	Protein	Fat	Carbs
429 (21% DV)	65.1g (130% DV)	14g (22% DV)	12.9g (4% DV)

Ingredients: 6oz chicken breast, 2 cups romaine lettuce, 1 cup cherry tomatoes, 1 oz grated Parmesan.
Edit this Meal in the Nutrition Calculator

4. Tofu Stir Fry

Calories	Protein	Fat	Carbs
680 (34% DV)	51.1g (102% DV)	37.1g (57% DV)	47.5g (16% DV)

Ingredients: 1 cup firm tofu, 1/2 cup onions, 1 cup broccoli, 1 tsp ginger, 1/2 cup brown rice, 1 tbsp sesame oil, 1 tbsp soy sauce.
Edit this Meal in the Nutrition Calculator

5. Lentil Curry with Peanuts

Calories	Protein	Fat	Carbs
672 (34% DV)	28.8g (58% DV)	30.4g (47% DV)	77.8g (26% DV)

Ingredients: 1 cup of cooked lentils, 1/4 onion, 1 tblsp curry powder, 1/5 cup brown rice, 1 tblsp sesame oil, 1oz dry-roasted peanuts
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From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Protein
• Foods Low in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Vegetarian Foods High in Protein
• Nuts High in Protein
• Grains High in Protein
• Beans High in Protein
• Dairy High in Protein
• Breakfast Cereals High in Protein
• Fast Foods High in Protein

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• 11 Foods To Help You Build Muscle
• High Calorie Foods
• Vegetarian Sources of Protein
• Amino Acid Protein Calculator
• Vegan Foods High in Protein
• High Protein Beans
• High Protein Grains
• Cheeses Highest in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Nuts High in Protein
• High Carb Foods
• Gourmet Low Carb High Protein Weight Loss Meal Plans

Data Sources and References

1. Medline Plus on Protein
2. Recommended Dietary Allowances: 10th Edition. National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Washington (DC): National Academies Press (US); 1989.
3. FDA Information Page on Protein
4. U.S. Agricultural Research Service Food Data Central