High-Protein Breakfast Foods (per Serving)
Breakfast foods ranked by protein in a typical serving. A breakfast with 25–35 g of protein helps control hunger through the morning.
Number 1: Shredded chicken, with 31.5 g.
| # | Food | Protein per serving | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Shredded chicken (cooked) | 31.5 g | 163 | 31.5 g | 100 g · 31.5 g P |
| 2 | Tofu (firm) | 26 g | 144 | 17.3 g | 150 g · 26 g P |
| 3 | Greek yogurt (plain, nonfat) | 17.3 g | 59 | 10.2 g | 170 g · 17.3 g P |
| 4 | Skyr (plain) | 16.5 g | 63 | 11 g | 150 g · 16.5 g P |
| 5 | Greek yogurt (plain, whole) | 15.3 g | 97 | 9 g | 170 g · 15.3 g P |
| 6 | Cottage cheese (2% fat) | 11.6 g | 81 | 10.5 g | 110 g · 11.6 g P |
| 7 | Egg whites | 10.8 g | 52 | 10.9 g | 99 g · 10.8 g P |
| 8 | Bagel (plain) | 10 g | 257 | 10 g | 100 g · 10 g P |
| 9 | Plain yogurt (nonfat) | 9.7 g | 56 | 5.7 g | 170 g · 9.7 g P |
| 10 | Coalho cheese (grilled) | 9.6 g | 330 | 24 g | 40 g · 9.6 g P |
| 11 | Serrano ham | 9.3 g | 241 | 31 g | 30 g · 9.3 g P |
| 12 | Smoked salmon | 9.2 g | 117 | 18.3 g | 50 g · 9.2 g P |
| 13 | Kefir (plain, low-fat) | 9.1 g | 41 | 3.8 g | 240 g · 9.1 g P |
| 14 | Skim milk | 8.2 g | 34 | 3.4 g | 240 g · 8.2 g P |
| 15 | Semi-skimmed milk (2%) | 7.9 g | 50 | 3.3 g | 240 g · 7.9 g P |
| 16 | Whole milk | 7.7 g | 61 | 3.2 g | 240 g · 7.7 g P |
| 17 | Lean ham (sliced) | 7.6 g | 120 | 19 g | 40 g · 7.6 g P |
| 18 | Mozzarella (part-skim) | 7.3 g | 254 | 24.3 g | 30 g · 7.3 g P |
| 19 | Sliced turkey breast (deli) | 7.2 g | 104 | 17.9 g | 40 g · 7.2 g P |
| 20 | Plain yogurt (whole) | 7 g | 51 | 4.1 g | 170 g · 7 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
How do I make breakfast higher in protein?
Combine two sources: eggs with cheese, Greek yogurt with oats, or a wrap with shredded chicken. Each adds 10–20 g of protein.
Do I need whey at breakfast?
No. Eggs, Greek yogurt, skyr, cheese and shredded chicken do the job. Whey is just a convenient option.
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