20 high-protein foods to add to your meals
Poultry, fish, meat, dairy, soy foods, seitan and legumes can all contribute protein. The 20 foods below use named preparations and practical portions so you can compare what you might actually eat. A larger serving can contain more protein without being more concentrated per gram.
Quick answer
Examples include cooked chicken breast (about 26 g protein per 3 oz), creamed cottage cheese (about 25 g per 226 g cup), firm calcium-set tofu (about 26 g per 150 g), plain Greek yogurt (18–20 g per 200 g) and cooked lentils (about 18 g per 198 g cup). Compare preparation, portion weight and calories alongside protein.
| Food | Example serving | Approximate protein |
|---|---|---|
| Chicken breast, cooked | 3 oz (85 g) | 26 g |
| Turkey breast, cooked | 3 oz (85 g) | 25–26 g |
| White tuna in water, drained | 3 oz (85 g) | About 20 g |
| Atlantic salmon, cooked | 3 oz (85 g) | About 19 g farmed; 22 g wild |
| Greek yogurt | 200 g | 18–20 g |
| Cottage cheese, creamed | 1 cup (226 g) | About 25 g |
| Tempeh, cooked | 100 g | About 20 g |
| Lentils, cooked | 1 cup (198 g) | About 18 g |
See also: Protein pancakes · High-protein snacks · Ground beef nutrition
Animal and dairy protein sources
Animal foods tend to provide all essential amino acids in substantial amounts. Fat, sodium and calories vary widely within the group, so cut, preparation and product label still matter.
| Food | Serving | Protein |
|---|---|---|
| Ground beef, 90% lean, broiled patty | 3 oz cooked (85 g) | About 22 g |
| Shrimp, cooked, not previously frozen | 3 oz (85 g) | About 20 g |
| Eggs | 2 large | 12.6 g |
| Milk, 2% | 1 cup (244 g) | About 8 g |
| Skyr, siggi's plain nonfat US example | 1 single-serving container (150 g) | 16 g |
| Pork tenderloin, lean only, roasted | 3 oz (85 g) | About 22 g |
Related: ground beef nutrition — calories and protein by lean percentage
High-protein plant foods
Soy foods, legumes, seitan, nuts and seeds make it possible to build protein-rich meals without meat. Eating a varied diet over the day supplies complementary amino acids; every individual meal does not need a special protein combination.
| Food | Serving | Protein |
|---|---|---|
| Seitan, Upton's Traditional US example | 2 oz (57 g) | 18 g |
| Tempeh, cooked | 100 g | About 20 g |
| Firm tofu, calcium-set | 150 g | About 26 g |
| Shelled edamame, prepared | 1 cup (155 g) | About 18 g |
| Lentils | 1 cup cooked (198 g) | About 18 g |
| Chickpeas | 1 cup cooked (164 g) | About 15 g |
| Black beans | 1 cup cooked (172 g) | About 15 g |
| Pumpkin-seed kernels, roasted, unsalted | 1 oz (28 g) | About 8 g |
Related: oatmeal calories — protein and fiber in a standard serving of oats
How to choose a protein source
Protein grams are only one part of the decision. Rotate foods so meals also provide fiber, omega-3 fats, iron, calcium, vitamin B12 and other nutrients. For packaged foods, check sodium, saturated fat and added sugar.
- Use fish, poultry, beans, lentils, soy foods, nuts and seeds across the week.
- Compare cooked foods by cooked weight and raw foods by raw weight.
- Include fiber-rich plant proteins regularly.
- Choose preparation methods that fit your calorie and sodium needs.
Related: low-fat foods — how fat varies within the protein group · carrot calories and nutrition — the fiber side of the plate
How much protein do you need?
Needs depend on body size, age, activity, energy intake, health and goals. The adult Dietary Reference Intake RDA is based on 0.8 g/kg/day (about 0.36 g/lb, or 54 g for a 150 lb adult). The separate 2025–2030 Dietary Guidelines for Americans give a 1.2–1.6 g/kg/day protein target, adjusted for individual calorie needs. These references answer different planning questions; they are not personalized prescriptions. Discuss medical needs with a qualified professional.
Distributing protein across meals can be more practical than trying to reach most of the day's intake at dinner.
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central: raw and roasted chicken breast
SR Legacy 171077: skinless boneless raw breast, 22.5 g protein/100 g; 171477: meat-only roasted breast, 31 g protein and 165 kcal/100 g. Compare the matching preparation state.
- USDA FoodData Central: white tuna in water, drained
SR Legacy 175158: 23.6 g protein and 128 kcal/100 g. Drained weight matters; light tuna, pouches and other products can have different labels.
- USDA FoodData Central: cooked Atlantic salmon
SR Legacy 171998 (wild): 25.4 g protein/100 g; 175168 (farmed): 22.1 g/100 g. A 3 oz (85 g) portion supplies about 22 g or 19 g respectively.
- USDA FoodData Central: plain Greek yogurt
SR Legacy 170894 (nonfat), 170903 (low-fat) and 171304 (whole-milk): about 10.2, 10.0 and 9.0 g protein/100 g respectively. These are representative foods, not every brand's label.
- USDA FoodData Central: creamed cottage cheese
SR Legacy 172179: about 11.1 g protein and 98 kcal/100 g; a 226 g cup supplies about 25 g protein and 220 kcal. Lower-fat products have different values.
- USDA FoodData Central: cooked tempeh
SR Legacy 172467: 19.9 g protein/100 g. The comparison uses weighed portions rather than an unspecified cup of pieces.
- USDA FoodData Central: cooked lentils
SR Legacy 172421: 9.02 g protein/100 g; a 198 g cup supplies about 18 g. These are cooked, drained lentils, not dry seeds.
- USDA FoodData Central: firm calcium-set tofu
SR Legacy 172475: 17.3 g protein and 144 kcal/100 g, or about 26 g protein and 216 kcal per 150 g. Other firm tofu products can differ substantially.
- USDA FoodData Central: prepared shelled edamame
SR Legacy 168411: 11.9 g protein and 121 kcal/100 g; a 155 g cup of edible beans supplies about 18 g protein and 190 kcal. Pods are excluded.
- USDA FoodData Central: cooked chickpeas
SR Legacy 173757: 8.86 g protein/100 g; a 164 g cup supplies about 15 g. A cup measured after roasting is not the same serving.
- USDA FoodData Central: cooked black beans
SR Legacy 173735: 8.86 g protein/100 g; a 172 g cup supplies about 15 g. Canned or differently prepared beans may vary.
- USDA FoodData Central: roasted pork tenderloin, lean only
SR Legacy 168250: 26.2 g protein/100 g, or about 22 g per 3 oz (85 g), for the roasted lean portion without added solution.
- USDA SR28: cooked shrimp nutrient report
NDB 15271: cooked shrimp, not previously frozen, supplies 23.98 g protein/100 g and 20.38 g per 3 oz (85 g), before butter, breading or sauces. Other preparations may differ.
- USDA SR28: roasted pumpkin-seed kernel report
NDB 12016: roasted pumpkin and squash seed kernels, without salt, supply 29.84 g protein/100 g and 8.46 g per 1 oz (28.35 g). The edible kernels exclude shells.
- USDA: protein in household food measures
SR Legacy household-measure report: roasted turkey breast (meat only), broiled 90%-lean ground-beef patties and roasted pumpkin-seed kernels. Match the food description and portion before comparing.
- USDA FoodData Central: whole eggs, whites and yolks
SR Legacy records 171287 (whole), 172183 (white) and 172184 (yolk). A large egg is 50 g edible egg; its white is about 33 g and yolk 17 g. Shell weight is excluded.
- siggi's US: plain nonfat skyr label
Manufacturer label checked October 20, 2026: 16 g protein and 90 calories per 150 g container. This is one US product example; other skyr products can differ.
- Upton's Naturals US: Traditional Seitan label
Manufacturer label checked October 20, 2026: 18 g protein per 2 oz (57 g). This is a named product example, not a value for every seitan recipe.
- USDA: 2% milk nutrient report
USDA SR Legacy report 01079: 8.05 g protein per 1 cup (244 g) of 2% milk with vitamins A and D. Other dairy and plant drinks have different labels.
- Dietary Guidelines for Americans, 2025–2030
Current US dietary guidance gives a separate protein target of 1.2–1.6 g/kg/day, adjusted for individual calorie needs. This differs from the adult DRI RDA and from sports-nutrition ranges.
- National Academies: adult Dietary Reference Intakes
Table C-4: the adult protein RDA basis is 0.8 g/kg/day.
More nutrition guides
An easy high-protein pancake recipe with estimated macros
Practical snack ideas with protein and calorie estimates
Calories, protein and fat for 80/20, 90/10 and 93/7, raw and cooked
Protein by cooked portion size, with raw-to-cooked guidance
Protein in one, two or three eggs, plus whites and yolks
Protein per serving and comparisons with regular yogurt and skyr
Frequently asked questions
- What foods are highest in protein?
- Many poultry, fish, meat, dairy and soy portions supply substantial protein. For example, 3 oz of cooked chicken breast supplies about 26 g, while 150 g of firm calcium-set tofu supplies about 26 g. The table compares practical servings; it does not rank concentration per gram or calorie.
- What are the best high-protein foods for vegetarians?
- Tempeh, tofu, edamame, seitan, lentils and beans are practical plant options. The measured examples here supply about 15–26 g of protein. Vegetarians who eat dairy and eggs can also use Greek yogurt, cottage cheese and eggs.
- Can you get enough protein without meat?
- Yes. A varied diet built around soy foods, legumes, seitan, whole grains, nuts and seeds can meet protein needs, and eating a mix of them over the day supplies all the essential amino acids. Dairy and eggs make it easier in a vegetarian diet.
- Is more protein always better?
- No. Protein should fit your total energy needs and leave room for fiber-rich carbohydrates, unsaturated fats, fruit and vegetables. For most adults, spreading a moderate amount across the day's meals is more useful than maximizing it.