Foods High in Protein
Daily value: 50 g/day
Protein is the body's primary building material — essential for muscle growth, immune function, hormone production, and cellular repair. The FDA Daily Value is 50g, though optimal intake varies widely based on activity level, age, and goals. Athletes and active individuals may need 1.2–2.0 g/kg body weight, while older adults benefit from higher intake to prevent sarcopenia (age-related muscle loss). What matters is not just quantity but quality: complete proteins from animal sources contain all essential amino acids, while most plant proteins need to be combined over the course of a day for a complete profile. The supplement industry generates billions from protein powders, but whole food sources are more nutrient-dense and often more affordable per gram.
Top 111 Foods High in Protein
Seitan
3 oz (85g)
63.9 g of protein per serving
Canned Tuna
1 can drained (142g)
41.3 g of protein per serving
Chicken Breast
4 oz (113g)
34.5 g of protein per serving
Turkey Breast
4 oz (113g)
30.5 g of protein per serving
Beef (lean)
4 oz (113g)
29.3 g of protein per serving
Pork Tenderloin
4 oz (113g)
29.6 g of protein per serving
Wild Salmon
4 oz fillet (113g)
28.7 g of protein per serving
Lamb
4 oz (113g)
28 g of protein per serving
Bison (Ground)
4 oz (113g)
26.9 g of protein per serving
Shrimp
4 oz (113g)
27.1 g of protein per serving
Cod
4 oz (113g)
25.8 g of protein per serving
Beef Liver
3 oz (85g)
24.7 g of protein per serving
Cottage Cheese
1 cup (226g)
23.5 g of protein per serving
Greek Yogurt
1 cup (245g)
23.3 g of protein per serving
Sardines
1 can (92g)
22.6 g of protein per serving
Clams
3 oz cooked (85g)
21.8 g of protein per serving
Tofu (firm)
½ cup (126g)
21.8 g of protein per serving
Mackerel
3 oz (85g)
20.2 g of protein per serving
Mussels
3 oz cooked (85g)
20.2 g of protein per serving
Herring
3 oz (85g)
19.6 g of protein per serving
Rainbow Trout
3 oz fillet (85g)
19.5 g of protein per serving
Edamame
1 cup shelled (155g)
18.4 g of protein per serving
Lentils
1 cup cooked (198g)
17.9 g of protein per serving
Tempeh
3 oz (85g)
17.3 g of protein per serving
White Beans
1 cup cooked (179g)
17.4 g of protein per serving
Split Peas
1 cup cooked (196g)
16.3 g of protein per serving
Kidney Beans
1 cup cooked (177g)
15.3 g of protein per serving
Black Beans
1 cup cooked (172g)
15.2 g of protein per serving
Crab
3 oz (85g)
15.2 g of protein per serving
Chickpeas
1 cup cooked (164g)
14.5 g of protein per serving
Ricotta
½ cup (124g)
14.1 g of protein per serving
Lima Beans
1 cup cooked (170g)
13.3 g of protein per serving
Anchovies
1 can (45g)
13 g of protein per serving
Eggs
2 large eggs (100g)
12.6 g of protein per serving
Cheddar Cheese
1.5 oz (42g)
10.2 g of protein per serving
Parmesan Cheese
1 oz (28g)
10 g of protein per serving
Teff
1 cup cooked (252g)
9.8 g of protein per serving
Amaranth
1 cup cooked (246g)
9.3 g of protein per serving
Hemp Seeds
3 tbsp (30g)
9.5 g of protein per serving
Mozzarella
1.5 oz (42g)
9.3 g of protein per serving
Bone Broth (Beef)
1 cup (240ml)
9 g of protein per serving
Kefir
1 cup (243g)
9.2 g of protein per serving
Pumpkin Seeds
¼ cup (30g)
9.1 g of protein per serving
Green Peas
1 cup cooked (160g)
8.6 g of protein per serving
Quinoa
1 cup cooked (185g)
8.1 g of protein per serving
Almonds
¼ cup (35g)
7.4 g of protein per serving
Milk (whole)
1 cup (244ml)
7.7 g of protein per serving
Oysters
6 medium (84g)
7.4 g of protein per serving
Sunflower Seeds
¼ cup (35g)
7.3 g of protein per serving
Fortified Soy Milk
1 cup (240ml)
7.1 g of protein per serving
Peanut Butter
2 tbsp (32g)
7.1 g of protein per serving
Pistachios
¼ cup (31g)
6.3 g of protein per serving
Millet
1 cup cooked (174g)
6.1 g of protein per serving
Buckwheat
1 cup cooked (168g)
5.7 g of protein per serving
Sweet Corn
1 cup kernels (154g)
5.3 g of protein per serving
Oats
½ cup dry (40g)
5.3 g of protein per serving
Spinach
1 cup cooked (180g)
5.3 g of protein per serving
Cashews
¼ cup (28g)
5.1 g of protein per serving
Collard Greens
1 cup cooked (190g)
5.1 g of protein per serving
Tahini (Sesame Paste)
2 tbsp (30g)
5.1 g of protein per serving
Asparagus
1 cup cooked (180g)
4.3 g of protein per serving
Brown Rice
1 cup cooked (195g)
4.5 g of protein per serving
Chia Seeds
2 tbsp (28g)
4.6 g of protein per serving
Potato
1 medium (173g)
4.3 g of protein per serving
Walnuts
¼ cup (30g)
4.6 g of protein per serving
Brussels Sprouts
1 cup cooked (156g)
4 g of protein per serving
Guava
1 cup (165g)
4.2 g of protein per serving
Nutritional Yeast
2 tbsp (16g)
3.8 g of protein per serving
Spirulina
1 tbsp (7g)
4 g of protein per serving
Artichoke
1 medium cooked (120g)
3.5 g of protein per serving
Barley
1 cup cooked (157g)
3.5 g of protein per serving
Broccoli
1 cup cooked (156g)
3.7 g of protein per serving
Swiss Chard
1 cup cooked (175g)
3.3 g of protein per serving
Beets
1 cup cooked (170g)
2.9 g of protein per serving
Pomegranate
1 cup arils (174g)
2.9 g of protein per serving
Sweet Potato
1 medium (150g)
3 g of protein per serving
Canned Pumpkin
1 cup (245g)
2.7 g of protein per serving
Cauliflower
1 cup cooked (124g)
2.3 g of protein per serving
Ground Flaxseed
2 tbsp (14g)
2.6 g of protein per serving
Pecans
1 oz (28g)
2.6 g of protein per serving
Sugar Snap Peas
1 cup (98g)
2.7 g of protein per serving
Brazil Nuts
3 nuts (15g)
2.1 g of protein per serving
Cabbage
1 cup cooked (150g)
1.9 g of protein per serving
Dark Chocolate (85%)
1 oz (28g)
2.2 g of protein per serving
Kale
1 cup chopped (67g)
2 g of protein per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
2.2 g of protein per serving
Avocado
½ medium (68g)
1.4 g of protein per serving
Banana
1 medium (118g)
1.3 g of protein per serving
Cantaloupe
1 cup cubed (160g)
1.3 g of protein per serving
Coconut (Dried/Shredded)
¼ cup (20g)
1.4 g of protein per serving
Dried Figs
¼ cup (50g)
1.7 g of protein per serving
Kimchi
1 cup (150g)
1.7 g of protein per serving
Kiwi
2 medium (150g)
1.7 g of protein per serving
Mango
1 cup sliced (165g)
1.4 g of protein per serving
Nori (Seaweed)
10 sheets (25g)
1.5 g of protein per serving
Sauerkraut
1 cup (142g)
1.3 g of protein per serving
Tomatoes
1 cup chopped (180g)
1.6 g of protein per serving
Turnip Greens
1 cup cooked (144g)
1.6 g of protein per serving
Watercress
2 cups raw (68g)
1.6 g of protein per serving
Zucchini
1 cup sliced (113g)
1.3 g of protein per serving
Red Bell Pepper
1 medium (119g)
1.2 g of protein per serving
Blueberries
1 cup (148g)
1.1 g of protein per serving
Carrots
1 cup chopped (128g)
1.2 g of protein per serving
Medjool Dates
2 dates (48g)
0.9 g of protein per serving
Dried Apricots
¼ cup (33g)
1.1 g of protein per serving
Orange
1 medium (131g)
1.2 g of protein per serving
Pineapple
1 cup chunks (165g)
0.9 g of protein per serving
Prunes (Dried Plums)
¼ cup (44g)
1 g of protein per serving
Strawberries
1 cup (152g)
1 g of protein per serving
Watermelon
1 cup diced (152g)
0.9 g of protein per serving
Papaya
1 cup cubed (145g)
0.7 g of protein per serving
Budget Rankings: Protein
Foods ranked by cost per % Daily Value — cheapest sources first.
Lentils
36% DV · $1.5/week
White Beans
35% DV · $1.5/week
Black Beans
30% DV · $1.5/week
Chickpeas
29% DV · $1.5/week
Tofu (firm)
44% DV · $2.5/week
Beef Liver
49% DV · $3/week
Sardines
45% DV · $3/week
Chicken Breast
69% DV · $5/week
Edamame
37% DV · $3/week
Pork Tenderloin
59% DV · $5/week
Lentils provides 36% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Protein
Protein Synergies
Compare Top Protein Sources
Why Protein Matters
🏋️ Muscle Growth & Repair
Protein provides amino acids — particularly leucine — that trigger muscle protein synthesis. Adequate intake is essential for building and maintaining lean mass.
⚖️ Satiety & Weight Management
Protein is the most satiating macronutrient. Higher-protein diets reduce hunger hormones and increase fullness, supporting healthy body composition.
Source: Leidy HJ et al. (2015). Protein and satiety. Adv Nutr.
🛡️ Immune Function
Antibodies are proteins. Inadequate protein intake impairs immune cell production and increases susceptibility to infections.
Source: Wu G (2016). Dietary protein intake and human health. Food Funct.
⚡ How to Maximize Protein Absorption
- •Distribute protein intake across meals (25–40g per meal) rather than loading at dinner — this maximizes muscle protein synthesis.
- •Animal proteins have higher digestibility scores (PDCAAS/DIAAS) than most plant proteins.
- •Combining plant proteins (e.g., rice + beans) provides a complete amino acid profile — but they don't need to be eaten at the same meal.
- •Cooking increases protein digestibility by denaturing proteins and making them more accessible to digestive enzymes.
⚠️ Protein Deficiency: Signs & Risk Factors
Who's at Risk?
Older adults with reduced appetite, strict vegans without planning, people recovering from surgery or illness, and individuals with eating disorders.
Symptoms to Watch For
Muscle wasting, edema (particularly in abdomen — kwashiorkor), weakened immunity, slow wound healing, hair loss, brittle nails. Severe deficiency impairs growth in children.
Testing & Diagnosis
Serum albumin and prealbumin are markers of protein status. Albumin below 3.5 g/dL suggests protein malnutrition, though these markers are also affected by inflammation.
🚫 Common Protein Myths — Debunked
Myth: You need protein powder to build muscle.
Reality: Whole food sources like chicken, eggs, Greek yogurt, and legumes provide ample protein plus additional nutrients (iron, B12, zinc) that powders lack. Supplements are convenient but not necessary.
Myth: High protein damages kidneys.
Reality: In healthy individuals, high-protein diets (up to 2g/kg) show no kidney damage. Only those with pre-existing kidney disease need to monitor intake. This myth comes from confusing cause and effect.
Myth: Plant protein is incomplete and inferior.
Reality: While most individual plant foods lack sufficient amounts of one or more essential amino acids, eating varied plant proteins throughout the day provides all amino acids needed. Soy, quinoa, and hemp are complete plant proteins.
📅 Sample Daily Menu to Hit Your Protein Target
Total: This menu provides approximately 100%+ of your daily protein needs from whole foods.
High-Protein Power Bowl
Over 50g protein (100% DV) in a single satisfying bowl.
Ingredients
- 🍗 4 oz chicken breast — 31g protein (62% DV)
- 🫘 1/2 cup chickpeas — 7g protein (14% DV)
- 🌾 1 cup quinoa — 8g protein (16% DV)
- 🥚 1 hard-boiled egg — 6g protein (12% DV)
Preparation
- Cook quinoa according to package directions.
- Season and grill chicken breast until internal temp reaches 165°F.
- Warm chickpeas with cumin, paprika, and olive oil.
- Assemble bowl: quinoa base, sliced chicken, chickpeas, halved egg, and your favorite vegetables.
Pro tip: For maximum muscle protein synthesis, aim for 2.5g+ of leucine per meal — this bowl delivers that easily from the chicken alone.
Why Food Beats Protein Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance protein absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Protein
How much protein do I need per day?
The FDA DV is 50g. However, active individuals benefit from 1.2–2.0 g/kg body weight. For a 70kg person, that's 84–140g/day. Distribute across 3–4 meals for optimal utilization.
Is animal or plant protein better?
Both have merits. Animal protein is more bioavailable and complete, but plant protein comes with fiber, antioxidants, and lower saturated fat. A mix of both is ideal for most people.
When is the best time to eat protein?
Within 2 hours post-workout is beneficial, but total daily intake matters more than timing. Spreading protein across meals (rather than backloading at dinner) optimizes muscle synthesis.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.