There is no single "best" high-protein food. The useful question is which foods give you the most protein per serving for the way you eat. Below are common options grouped by category, with rough protein content per 100 grams. Treat the numbers as approximate; exact values depend on the cut, brand, and preparation.
| Food | Protein / 100 g |
|---|---|
| Chicken breast, cooked | 31 g |
| Turkey breast, cooked | 29 g |
| Pork loin, cooked | 27 g |
| Lean beef, cooked | 26 g |
| Food | Protein / 100 g |
|---|---|
| Tuna, canned in water | 25 g |
| Shrimp, cooked | 24 g |
| Salmon, cooked | 22 g |
| Cod, cooked | 18 g |
| Food | Protein / 100 g |
|---|---|
| Whey protein powder | ~80 g |
| Parmesan cheese | 35 g |
| Cottage cheese | 12 g |
| Eggs | 13 g |
| Greek yogurt, plain | 10 g |
| Food | Protein / 100 g |
|---|---|
| Seitan | 25 g |
| Peanuts | 26 g |
| Tempeh | 19 g |
| Firm tofu | 17 g |
| Edamame | 11 g |
| Lentils, cooked | 9 g |
Animal foods tend to be more protein-dense, but a plant-based diet reaches the same daily totals with a bit more planning: lean on soy foods (tofu, tempeh, edamame), legumes, seitan, and a protein powder if convenient. Mixing sources across the day also covers the full range of amino acids.
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Start trackingProtein values are approximate and vary by product and preparation. This article is general educational information, not medical or dietetic advice.