20 high-protein foods to add to your meals
High-protein foods include poultry, fish, eggs, dairy, soy foods, beans, lentils, seitan, nuts and seeds. The best mix provides protein together with a varied nutrient profile.
Quick answer
Chicken breast, turkey, tuna, salmon, Greek yogurt, cottage cheese, tofu, tempeh, seitan, lentils and edamame are among the most practical protein-rich foods. Compare them by realistic serving, not only per 100 grams.
| Food | Example serving | Approximate protein |
|---|---|---|
| Chicken breast, cooked | 3 oz (85 g) | 26 g |
| Turkey breast, cooked | 3 oz (85 g) | 25–26 g |
| Tuna, canned in water | 3 oz (85 g) | 20–22 g |
| Salmon, cooked | 3 oz (85 g) | 21–22 g |
| Greek yogurt | 200 g | 18–20 g |
| Cottage cheese | 1 cup | 24–26 g |
| Tempeh | 1 cup | 30–32 g |
| Lentils, cooked | 1 cup | 17–18 g |
See also: Greek yogurt protein · High-protein snacks · Protein in chicken breast
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 |
|---|---|---|
| Lean beef | 3 oz cooked | 22–25 g |
| Shrimp | 3 oz cooked | 20 g |
| Eggs | 2 large | 12.6 g |
| Milk | 1 cup | 8 g |
| Skyr | 200 g | 20–22 g |
| Cottage cheese | 1 cup | 24–26 g |
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 | 100 g | 24–25 g |
| Tempeh | 1 cup | 30–32 g |
| Firm tofu | 150 g | 18–22 g |
| Edamame | 1 cup cooked | 17 g |
| Lentils | 1 cup cooked | 17–18 g |
| Chickpeas | 1 cup cooked | 14–15 g |
| Black beans | 1 cup cooked | 14–15 g |
| Pumpkin seeds | 1 oz (28 g) | 8–9 g |
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.
How much protein do you need?
Needs depend on body size, age, activity, energy intake, health and goals. A common adult reference intake is 0.8 g per kilogram of body weight per day, while active adults and some older adults may benefit from more. Individual medical needs should be discussed 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
US Department of Agriculture food-composition database used for representative nutrient values.
- USDA MyPlate: Protein Foods
USDA guidance on protein-food choices, serving equivalents and variety.
- Dietary Guidelines for Americans
US government evidence-based guidance for healthy dietary patterns and nutrient-dense food choices.
Continue exploring protein and nutrition
Protein per serving and comparisons with regular yogurt and skyr
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Protein by cooked portion size, with raw-to-cooked guidance
Protein in one, two or three eggs, plus whites and yolks
An easy high-protein pancake recipe with estimated macros
Frequently asked questions
- What foods are highest in protein?
- Lean poultry, fish, lean meat, seitan, tempeh, Greek yogurt and cottage cheese are concentrated sources. Serving size and calories should be compared alongside protein.
- What are the best high-protein foods for vegetarians?
- Tempeh, tofu, edamame, seitan, lentils, beans, Greek yogurt, cottage cheese, eggs, nuts and seeds are useful options depending on the diet.
- Can you get enough protein without meat?
- Yes. A varied diet built around soy foods, legumes, seitan, grains, nuts and seeds can meet protein needs. Dairy and eggs can contribute in vegetarian diets.
- Is more protein always better?
- No. Protein should fit total energy needs and leave room for fiber-rich carbohydrates, unsaturated fats, fruit and vegetables.