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Printable List of 60 High Protein Foods

Protein is found in many animal and plant foods including meat, poultry, fish, dairy, eggs, soy
products, beans, nuts, and seeds. This list contains protein-rich foods in every category!

To learn more about protein and its health benefits, read this article!

High protein meat

Food Portion Calories Protein

(grams)

Chicken breast, skinless, cooked 100 grams 158 32

Chicken thigh, skinless, raw 100 grams 144 19

Lean ground chicken, cooked 100 grams 189 23

Canned chicken, drained 100 grams 185 25

Turkey breast, cooked 100 grams 147 30

Lean ground turkey, cooked 100 grams 213 27

Turkey bacon, cooked 3 slices 90 8

Turkey, deli meat 100 grams 109 22

Turkey sausage, cooked 100 grams 196 24

Beef, t-bone steak, trimmed 100 grams 212 27

Beef tenderloin, cooked 100 grams 168 28

Lean ground beef, raw 100 grams 185 18

Pork tenderloin, raw 100 grams 119 22

Pork chops, cooked 100 grams 202 25

Ground pork 100 grams 346 19

Pork sausage, cooked 100 grams 317 18

Ham, deli meat 100 grams 101 17

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High protein fish and seafood

Food Portion Calories Protein

(grams)

Shrimp, cooked 100 grams 99 24

Canned tuna 1 can 121 27

(142 grams)

Salmon, farmed, cooked 100 grams 206 22

Canned salmon, bone-in ½ can 260 40

(185 grams)

Smoked salmon 100 grams 117 18

Sardines, with bone, drained 1 can 191 23

(92 grams)

Cod, cooked 100 grams 84 20

Halibut, cooked 100 grams 239 18

Tilapia, cooked 100 grams 128 26

Fish sticks, frozen 100 grams 277 11

High protein dairy and eggs

Food Portion Calories Protein

(grams)

Greek yogurt, plain, nonfat 1 container 95 16

(156 grams)

Greek yogurt, plain, whole milk 100 grams 95 9

Yogurt, plain, nonfat 100 grams 50 4

Milk, 2% 1 cup 122 8

Cottage cheese, 2% 1 cup 180 24

Cheddar 50 grams 205 12

Gouda 50 grams 178 13

Mozzarella, part skim 50 grams 148 12

Parmesan, grated 2 tbsp 64 5

Ricotta, whole milk 100 grams 158 8

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Eggs, whole 2 eggs 144 12

Egg whites ½ cup 63 13

Whey protein powder ⅓ cup 113 25

High protein plant foods

Food Portion Calories Protein

(grams)

Tofu, extra firm 100 grams 55 7

Soy milk, unsweetened 200 grams 76 7

Edamame 1 cup 188 18

Textured vegetable protein, dry 1 cup 249 35

Seitan 100 grams 107 18

Chickpeas, cooked 1 cup 269 15

Black beans, cooked 1 cup 240 15

Kidney beans, cooked 1 cup 225 15

Navy beans, cooked 1 cup 255 15

Lentils, cooked 1 cup 226 18

Almonds, dry roasted ½ cup 450 14

Pistachios, dry roasted 1 oz 161 6

Cashews, dry roasted 1 oz 163 4

Peanuts, dry roasted 1 oz 166 7

Peanut butter 2 tbsp 191 7

Powdered peanut butter 13 grams 60 6

Almond butter 2 tbsp 196 7

Pumpkin seeds, raw 50 grams 278 15

Hemp seeds 3 tbsp 166 9

Quinoa, cooked 1 cup 222 8

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This document was written by Miranda Galati, MHSc, RD. It is the intellectual property of
Real Life Nutritionist and should not be plagiarised or distributed.

© Copyright 2023 Real Life Nutritionist. All Rights Reserved.