High-Protein Foods: The Best Animal and Plant Sources

How much protein do you need – and how to read this list

For active people who train, we recommend about 1.6–2.2 g of protein per kg of body weight per day. A 2018 meta-analysis by Morton and colleagues found that the extra muscle gained from more protein during resistance training levelled off at around 1.6 g/kg per day on average, with some people likely benefiting from up to about 2.2 g/kg. The International Society of Sports Nutrition (ISSN) also suggests spreading protein over the day, with roughly 20–40 g per meal.

The numbers below come from our own food database, which is based on USDA FoodData Central and, for Brazilian staples, the Brazilian TACO table. Values are per 100 g of food as it's usually eaten: cooked meat and fish, drained canned fish and cooked legumes. Meat loses water when it's cooked, so cooked meat has more protein per 100 g than raw meat.

Best animal protein foods: meat, poultry and fish

Lean meat, poultry and fish give the most protein for the fewest calories. Grilled chicken breast has about 31 g of protein for 165 kcal per 100 g, and drained canned tuna in water about 25.5 g for 116 kcal. Fattier fish such as salmon and sardines have a little less protein and more calories, but they also provide omega-3 fats.

Processed meats such as ham or sausages also contain protein, but they come with a lot of sodium (lean ham has around 1,100 mg per 100 g in our database), so it makes sense to eat them in moderation and rely mostly on fresh meat, fish and other sources.

• Chicken breast, grilled: 31 g per 100 g – about 46 g in a 150 g fillet.
• Turkey breast, roasted: 30 g per 100 g – about 42 g in a 140 g portion.
• Lean sirloin steak, grilled: 29 g per 100 g – about 43 g in a 150 g steak.
• Tilapia, baked: 26 g per 100 g – about 39 g in a 150 g fillet.
• Pork tenderloin, roasted: 26 g per 100 g – about 39 g in a 150 g portion.
• Lean ground beef (90/10), cooked: 26 g per 100 g – about 34 g in a 130 g portion.
• Canned tuna in water, drained: 25.5 g per 100 g – about 31 g in a 120 g can.
• Sardines canned in oil, drained: 25 g per 100 g – about 22 g in a 90 g can.
• Shrimp, cooked: 24 g per 100 g – about 29 g in a 120 g portion.
• Salmon, baked: 22 g per 100 g – about 31 g in a 140 g fillet.

Eggs and dairy

Eggs and dairy are some of the most practical proteins for breakfast and snacks. Eggs are cheap, versatile and high quality; plain Greek yogurt and cottage cheese give a lot of protein for few calories. Cheeses are rich in protein too, but also in fat, calories and often sodium, so they work better as a complement than as the main source.

Whey powder is just concentrated milk protein: convenient when you're short on time, but not necessary if food gets you to your target.

• Whole eggs, boiled: 12.6 g per 100 g – about 6 g per egg and 19 g for three.
• Egg whites: 11 g per 100 g – about 11 g for three whites.
• Plain nonfat Greek yogurt: 10 g per 100 g – about 17 g in a 170 g pot.
• Cottage cheese: 10.5 g per 100 g – about 12 g in a 110 g portion.
• Part-skim mozzarella: 24 g per 100 g – about 7 g in a 30 g serving.
• Parmesan: 36 g per 100 g, but usually eaten in small amounts – about 4 g per tablespoon.
• Milk: about 3.4 g per 100 mL – about 8 g in a 240 mL glass.
• Whey protein powder: about 78 g per 100 g – about 23 g in a 30 g scoop.

Best plant protein foods

Soy foods lead the plant list: tempeh and firm tofu are about as protein-dense per portion as many dairy foods. Lentils, beans and chickpeas have less protein per 100 g, but they add fibre and are cheap and filling, which makes them great everyday staples.

Nuts and seeds contain a fair amount of protein, but they're very calorie-dense: peanuts have about 585 kcal per 100 g. Use them to top up meals rather than as your main protein source, especially if you're trying to lose fat.

• Tempeh: 20 g per 100 g – about 24 g in a 120 g portion.
• Firm tofu: 17 g per 100 g – about 26 g in a 150 g portion.
• Edamame, cooked: 12 g per 100 g – about 18 g in a 150 g portion.
• Lentils, cooked: 9 g per 100 g – about 13–14 g in a 150 g portion.
• Chickpeas, cooked: 9 g per 100 g – about 13 g in a 150 g portion.
• Black or pinto beans, cooked: 9 g per 100 g – about 9 g in a 100 g ladle.
• Pumpkin seeds: 30 g per 100 g – about 8.5 g in a 28 g handful.
• Peanuts: 24 g per 100 g – about 7 g in a 28 g handful; peanut butter gives about 4 g per tablespoon.
• Pea protein powder: about 75 g per 100 g – about 22 g in a 30 g scoop.
• Useful extras: rolled oats (about 5 g per 40 g), unsweetened soy drink (about 7 g per 240 mL), cooked quinoa (about 7 g per 150 g) and wholewheat bread (about 4 g per slice).

Protein quality: leucine, DIAAS and why it matters less than you think

Protein quality depends on how many essential amino acids a food provides and how well you digest them. The FAO recommends a score called DIAAS (Digestible Indispensable Amino Acid Score) to compare foods. Milk, eggs, meat and soy generally score high. Many cereals are limited by the amino acid lysine, while legumes have less methionine – which is why combinations such as rice and beans complement each other well.

Leucine is an essential amino acid that acts as a signal to start muscle protein synthesis. The ISSN position stand notes that protein servings of about 20–40 g typically provide roughly 700–3,000 mg of leucine. A 2018 analysis by Gorissen and colleagues found that plant protein isolates, on average, contain less leucine and fewer essential amino acids than animal proteins, although values vary widely between sources.

In practice, the gap shrinks when total protein is high enough. In a 12-week study by Hevia-Larraín and colleagues (2021), habitual vegans and omnivores who both ate about 1.6 g/kg of protein per day gained similar muscle and strength from the same training programme. If you eat mostly or only plants, mix different sources through the day and consider aiming toward the upper part of the protein range.

Budget-friendly protein

Protein doesn't have to be expensive. The best way to compare foods is by price per gram of protein, not price per package: divide the price by the grams of protein the whole pack provides. Staple foods often win this comparison.

Buying larger packs, cooking beans and lentils from dry in batches, and choosing whole chickens or thighs instead of pre-cut breasts can cut costs a lot.

• Eggs: about 6 g of high-quality protein per egg, usually at a low price.
• Canned sardines and tuna: shelf-stable, no cooking and about 22–31 g per can.
• Chicken thighs: about 26 g per 100 g roasted and skinless, often cheaper than breast.
• Beans, lentils and chickpeas: cheap when bought dry, about 9 g per 100 g cooked plus fibre.
• Milk and plain yogurt in large tubs, instead of individual flavoured pots.
• Textured soy protein (TVP), peanuts and peanut butter – remembering that peanuts are high in calories.

How to hit your daily target, including vegetarian and vegan combos

The simplest strategy is to include a clear protein source at every meal and snack. Here's an example day for a 70 kg person, with approximate values from our database: breakfast of three eggs and two slices of wholewheat bread (about 26 g); lunch of 150 g grilled chicken breast, 150 g rice and 100 g beans (about 59 g); a snack of 170 g Greek yogurt with 40 g oats (about 22 g); and dinner of 140 g salmon with potatoes and broccoli (about 37 g). That adds up to roughly 145 g of protein, about 2.1 g/kg.

Vegetarians and vegans can reach similar totals by combining legumes, soy, grains, dairy or eggs (if eaten), nuts and seeds. These combinations give you a good starting point:

• Rice and beans (150 g + 100 g): about 13 g – add eggs or tofu to turn it into a complete high-protein meal.
• Tofu stir-fry with rice and edamame (150 g tofu, 150 g rice, 75 g edamame): about 39 g.
• Lentil and quinoa salad (150 g of each): about 20 g.
• Oats cooked with soy drink plus a tablespoon of peanut butter (40 g, 240 mL, 16 g): about 16 g.
• Vegetarian: Greek yogurt with oats and pumpkin seeds (170 g, 40 g, 15 g): about 27 g.
• Vegetarian: two eggs with beans and two corn tortillas: about 25 g.