Top 10 Foods Highest in Protein

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
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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.

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A printable list of high protein foods.

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

FoodServingProtein
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)

FoodServingProtein
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.
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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.
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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.
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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.
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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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About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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


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

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
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