Top 10 Foods Highest in Protein

Top 10 Foods Highest in Protein
Protein is a macronutrient necessary for the proper growth and function of the human body. A deficiency in protein leads to muscle atrophy and impaired functioning of the human body in general. (1)

How much protein do you need?

The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams of protein per day. (2) Athletes or other people looking to build muscle mass may also want to consume more protein. The Daily Value (%DV) for protein is set at 50 grams per day (3), this number is meant to help compare foods and is a general number that works for most people.

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 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 proteinhigh protein fruits, and high protein vegetables.

Top 10 Protein Food List

A roast chicken

#1: Lean Chicken Breast

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

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.

A pork chop

#2: Lean Pork Chops

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

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.

Tuna Fillet

#3: Tuna

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

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.

A steak on a plate

#4: Beef (Skirt Steak)

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

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.

A block of tofu

#5: Firm Tofu

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

More Soy Foods High in Protein

  • 33.7g (67% DV) in 1 cup of tempeh
  • 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.

Lentils

#6: Lentils

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

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.

Plain yogurt with raspberries

#7: Low-Fat Yogurt

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

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.

Parmesan Cheese

#8: Grated Parmesan

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

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.

Squash and Pumpkin Seeds

#9: Seeds (Squash and Pumpkin Seeds)

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

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 16 nuts and seeds highest in protein.

Eggs

#10: Eggs

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

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 scambled eggs
  • 10.1g (20% DV) in a duck egg
  • 3.6g (7% DV) in 1 egg white (chicken)

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