50 High-Protein Foods: Complete Nutrition Guide (2026)

Q: What are the best plant-based high-protein foods?

Top plant protein sources include: tempeh (19g/100g), edamame (11g/100g), lentils (9g/100g cooked), black beans (8.9g/100g cooked), tofu (8g/100g), quinoa (4.4g/100g cooked), and hemp seeds (31g/100g). Combining multiple plant sources ensures a complete amino acid profile.

Q: What high-protein foods are also low in calories?

The best high-protein, low-calorie options are: egg whites (52 cal, 11g protein per 100g), shrimp (99 cal, 24g protein per 100g), cod (82 cal, 18g protein per 100g), non-fat Greek yogurt (59 cal, 10g protein per 100g), and chicken breast (165 cal, 31g protein per 100g).

Q: How do I accurately track my daily protein intake?

The most accurate method is AI photo-based tracking using an app like PlateLens, which analyzes your meal from a photo and returns protein content (along with 82+ other nutrients) with ±1.2% accuracy in about 3 seconds. Manual logging in a food diary or app is less accurate due to estimation errors, particularly for mixed dishes and restaurant meals.

By Karen Wright | Last updated: March 2026 | Data: USDA FoodData Central

Quick Answer

Highest-protein animal foods (per 100g): Beef jerky (33g), chicken breast (31g), canned tuna (30g), turkey breast (29g), and shrimp (24g). Best plant proteins: nutritional yeast (50g), hemp seeds (31g), seitan (25g), tempeh (19g), and lentils (9g). For most people building muscle, aim for 1.6–2.2g of protein per kilogram of body weight distributed across 3–5 meals.

Protein is the most satiating macronutrient and the building block of muscle tissue. Whether you are trying to build muscle, lose fat while preserving lean mass, or simply meet your daily nutritional requirements, knowing which foods deliver the most protein per calorie — and per gram — is essential. The 50 foods below are ranked by protein content per 100g, with USDA-verified calorie and macronutrient data for each.

Animal-Based High-Protein Foods

Animal proteins are "complete proteins" — they contain all nine essential amino acids in proportions that closely match human requirements. Leucine content is particularly important for triggering muscle protein synthesis.

#	Food	Category	Protein	Calories	Carbs	Fat
1	Chicken Breast (cooked) 100g	Poultry	31g	165	0g	3.6g
2	Tuna, canned in water 100g	Fish	30g	116	0g	2.6g
3	Turkey Breast (cooked) 100g	Poultry	29g	161	0g	3.7g
4	Halibut (cooked) 100g	Fish	27g	140	0g	2.9g
5	Tilapia (cooked) 100g	Fish	26g	129	0g	2.7g
6	Lean Ground Beef 93% 100g	Beef	26g	218	0g	13g
7	Shrimp (cooked) 100g	Seafood	24g	99	0.2g	1.1g
8	Beef Sirloin (cooked) 100g	Beef	26g	207	0g	10g
9	Pork Tenderloin (cooked) 100g	Pork	26g	143	0g	3.5g
10	Salmon, Atlantic (cooked) 100g	Fish	25g	208	0g	13g
11	Sardines (canned in oil) 100g	Fish	25g	208	0g	11g
12	Cod (cooked) 100g	Fish	23g	105	0g	0.9g
13	Egg Whites (raw) 100g	Eggs	11g	52	0.7g	0.2g
14	Whole Eggs (large) 1 egg (50g)	Eggs	6g	70	0.4g	5g
15	Low-fat Cottage Cheese 100g	Dairy	11g	82	3.4g	1.1g
16	Greek Yogurt (non-fat) 100g	Dairy	10g	59	3.6g	0.4g
17	Parmesan Cheese 100g	Dairy	38g	431	3.2g	29g
18	Mozzarella (part-skim) 100g	Dairy	24g	254	2.8g	16g
19	Ricotta (part-skim) 100g	Dairy	11g	138	5g	7.9g
20	Milk (2% fat) 100ml	Dairy	3.4g	50	4.8g	2g
40	Skyr (Icelandic yogurt) 100g	Dairy	11g	62	4g	0.2g
41	Venison (cooked) 100g	Game Meat	30g	187	0g	3.8g
42	Bison (cooked) 100g	Game Meat	28g	166	0g	4.1g
43	Duck Breast (cooked) 100g	Poultry	23g	201	0g	11g
44	Octopus (cooked) 100g	Seafood	30g	164	4.4g	2g
45	Scallops (cooked) 100g	Seafood	24g	137	6.3g	1.2g
46	Crab (cooked) 100g	Seafood	19g	97	0g	1.5g
47	Lobster (cooked) 100g	Seafood	20g	99	1.3g	0.6g
49	String Cheese (part-skim) 28g (1 stick)	Dairy	8g	79	1.8g	5.4g
50	Beef Jerky (plain) 100g	Beef	33g	290	11g	7.3g

Plant-Based High-Protein Foods

Most plant proteins are incomplete proteins, meaning they are low in one or more essential amino acids. The exception is soy (tempeh, tofu, edamame, natto) and quinoa, which are complete proteins. Combining legumes with grains (e.g., rice and beans) provides a complete amino acid profile.

#	Food	Category	Protein	Calories	Carbs	Fat
21	Tempeh 100g	Soy	19g	193	9.4g	11g
22	Tofu (firm) 100g	Soy	8g	76	1.9g	4.3g
23	Edamame (shelled) 100g	Legumes	11g	121	8.9g	5.2g
24	Lentils (cooked) 100g	Legumes	9g	116	20g	0.4g
25	Chickpeas (cooked) 100g	Legumes	8.9g	164	27g	2.6g
26	Black Beans (cooked) 100g	Legumes	8.9g	132	24g	0.5g
27	Kidney Beans (cooked) 100g	Legumes	8.7g	127	23g	0.5g
28	Pinto Beans (cooked) 100g	Legumes	9g	143	27g	0.7g
29	Hemp Seeds 100g	Seeds	31g	553	8.7g	49g
30	Pumpkin Seeds 100g (roasted)	Seeds	19g	446	54g	19g
31	Sunflower Seeds 100g	Seeds	21g	584	20g	51g
32	Quinoa (cooked) 100g	Grains	4.4g	120	22g	1.9g
33	Seitan (wheat gluten) 100g	Plant Protein	25g	120	4g	2g
34	Nutritional Yeast 100g	Plant Protein	50g	325	29g	5.5g
35	Peanuts (dry roasted) 100g	Nuts	24g	567	21g	49g
36	Almonds 100g	Nuts	21g	579	22g	50g
37	Peanut Butter (natural) 100g	Nuts	25g	598	20g	51g
48	Natto (fermented soy) 100g	Soy	18g	211	14g	11g

Best High-Protein Foods by Protein-to-Calorie Ratio

Raw protein content per 100g is useful, but protein-to-calorie ratio matters more when managing total calorie intake. The following foods provide the most protein per calorie — ideal for a calorie-controlled diet focused on preserving or building muscle mass.

Egg Whites

1g protein / 4.7 kcal

Best protein-to-calorie ratio of any whole food

Shrimp (cooked)

1g protein / 4.1 kcal

Also low in fat and carbohydrates

Cod (cooked)

1g protein / 4.6 kcal

Lean white fish, extremely low in fat

Chicken Breast

1g protein / 5.3 kcal

The classic lean protein source

Non-fat Greek Yogurt

1g protein / 5.9 kcal

Also provides calcium and probiotics

Canned Tuna (water)

1g protein / 3.9 kcal

Most efficient protein-to-calorie ratio in this list

How to Hit Daily Protein Targets

Research on muscle protein synthesis consistently shows that distributing protein intake across meals — rather than consuming it all at once — is more effective for muscle building and maintenance. A practical structure for hitting 150g of protein per day:

Meal	Example Foods	Protein Target
Breakfast	4 whole eggs + 2 egg whites scrambled with spinach	~34g
Lunch	150g grilled chicken breast + lentil salad	~47g
Post-Workout Snack	200g non-fat Greek yogurt + 30g hemp seeds	~29g
Dinner	150g salmon fillet + edamame side dish	~42g
Total		~152g

Track Your Protein with PlateLens

Accurately hitting daily protein targets is nearly impossible without tracking — portion size estimation errors of 30–50% are common, especially for mixed dishes and restaurant meals. PlateLens analyzes your meal from a photo and returns protein content (plus 82+ other nutrients) with ±1.2% accuracy in about 3 seconds. Available on App Store and Google Play.

Frequently Asked Questions

What is the highest protein food per 100g?

Dried egg whites have the highest protein density at approximately 82g per 100g. Among whole foods, chicken breast (cooked) provides about 31g per 100g, canned tuna about 30g, and turkey breast about 29g. Whey protein isolate (a supplement) reaches 90g+ per 100g.

How much protein do I need per day?

The RDA is 0.8g per kilogram of body weight for sedentary adults. For muscle building, research supports 1.6–2.2g/kg. For weight loss while preserving muscle, 1.8–2.4g/kg is recommended. A 75kg (165 lb) person building muscle needs approximately 120–165g of protein daily.

What are the best plant-based high-protein foods?

Top plant protein sources include tempeh (19g/100g), edamame (11g/100g), lentils (9g/100g cooked), black beans (8.9g/100g cooked), tofu (8g/100g), quinoa (4.4g/100g cooked), and hemp seeds (31g/100g). Combining multiple plant sources ensures a complete amino acid profile.

Is it better to eat protein throughout the day or all at once?

Research shows distributing protein intake across 3–5 meals of 25–40g each maximizes muscle protein synthesis better than consuming it all at once. Leucine triggers muscle protein synthesis; each meal should ideally provide 2.5–3g of leucine.

What high-protein foods are also low in calories?

Best high-protein, low-calorie options: egg whites (52 cal, 11g protein per 100g), shrimp (99 cal, 24g protein per 100g), cod (82 cal, 18g protein per 100g), non-fat Greek yogurt (59 cal, 10g protein per 100g), and chicken breast (165 cal, 31g protein per 100g).

How do I accurately track my daily protein intake?

The most accurate method is AI photo-based tracking. Apps like PlateLens analyze your meal from a photo and return protein content with ±1.2% accuracy in about 3 seconds. Manual logging apps are less accurate, particularly for mixed dishes and restaurant meals.

Which fish has the most protein?

Tuna (canned in water) leads fish protein sources at 30g per 100g. Halibut provides 27g, salmon 25g, and tilapia 26g per 100g cooked. All fish are complete proteins containing all essential amino acids.

Are eggs a complete protein?

Yes. Eggs are one of the most complete and bioavailable proteins in the human diet, with a biological value (BV) of 100. A large whole egg provides 6g of protein — roughly 3.5g from the white and 2.7g from the yolk.

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All nutrition data sourced from USDA FoodData Central, updated 2024. Values represent cooked weight unless otherwise noted. Individual food values may vary slightly based on preparation method and exact variety.