The Best High-Protein Foods, With Numbers

How much protein do you need?

The Recommended Dietary Allowance (RDA) for adults is 0.8 g of protein per kilogram of body weight per day. For a 70 kg (154 lb) adult, that is 56 g. The RDA is the minimum that meets the needs of nearly all healthy adults, not an optimal target for everyone.

If you strength train, do a lot of endurance exercise, or are trying to lose fat while keeping muscle, sports nutrition guidelines commonly suggest around 1.2–2.0 g per kilogram. For the same 70 kg person, that is roughly 84–140 g per day. Older adults may also benefit from intakes above the RDA to help limit age-related muscle loss.

Spreading protein across your meals is generally more useful than eating most of it at dinner. A common practical target is about 20–40 g per meal, which for many people means three or four protein-containing meals or snacks a day.

How to compare protein foods fairly

Grams of protein per serving can be misleading because serving sizes differ. A more useful comparison is grams of protein per 100 calories, which tells you how much of a food's energy comes from protein.

To calculate it, divide the grams of protein by the calories and multiply by 100. Cooked chicken breast has about 31 g of protein and 165 calories per 100 g, so 31 ÷ 165 × 100 ≈ 19 g of protein per 100 calories. Peanut butter has about 7 g of protein in 2 tablespoons (32 g) with about 190 calories, which works out to under 4 g per 100 calories. Both contain protein, but if you are trying to hit a protein target within a calorie budget, chicken breast is about five times more efficient.

Neither measure tells the whole story. Foods with fewer grams of protein per calorie, such as nuts, beans and whole eggs, still bring fiber, healthy fats, vitamins and minerals. Use protein density to plan, not to rule foods out.

Lean animal proteins

These foods deliver the most protein for the fewest calories. Values are approximate, based on USDA FoodData Central, and are per 100 g as eaten unless noted.

Chicken breast, skinless, roasted: about 31 g protein and 165 calories. Cod, cooked: about 23 g protein and 105 calories. Canned light tuna in water, drained: about 25 g protein and 115 calories. Egg whites: about 11 g protein and 52 calories, or roughly 3.6 g of protein in the white of one large egg.

Lean fish and poultry are also low in saturated fat. If you rely on canned tuna often, choose light tuna over albacore more of the time, since the FDA advises that albacore is higher in mercury.

Dairy and eggs

Plain nonfat Greek yogurt has about 10 g of protein and 59 calories per 100 g, so a 170 g single-serve cup provides roughly 17 g of protein for about 100 calories. Low-fat cottage cheese is similar, at around 11–12 g of protein per 100 g. Flavored versions can contain a lot of added sugar, so check the label.

A large egg has about 6 g of protein and 72 calories. Eggs are less protein-dense than egg whites alone because the yolk contains fat, but the yolk also supplies choline, vitamin D and other nutrients.

One cup of milk has about 8 g of protein. Skim milk has roughly 83 calories per cup and 2% milk about 122, so lower-fat milk gives more protein per calorie.

Fattier animal proteins

Salmon, dark-meat poultry, pork and beef can be excellent protein sources with somewhat more calories. Cooked salmon provides roughly 22–25 g of protein per 100 g, with about 180–210 calories depending on whether it is wild or farmed. Its fat is largely omega-3 and other unsaturated fat, which is why health guidelines recommend eating fish about twice a week.

With red meat, the leanness percentage on the package makes a big difference to calories. Choosing leaner cuts and grinds keeps more of the calories coming from protein. Processed meats such as bacon, sausages and deli meats are often high in sodium and are worth limiting.

Plant proteins

Plant foods can supply plenty of protein, usually with fiber included. Per 100 g as eaten: tempeh has about 20 g protein and 192 calories; shelled edamame about 12 g protein and 121 calories; cooked lentils about 9 g protein and 116 calories, plus about 8 g of fiber; cooked chickpeas about 9 g protein and 164 calories.

Tofu varies widely by firmness, from about 5 g of protein per 100 g in silken styles to roughly 10–16 g in firm and extra-firm styles. Check the label of the brand you buy. Soy foods such as tofu, tempeh and edamame provide all nine essential amino acids.

Most other plant proteins are lower in one or more essential amino acids, but you do not need to combine them in the same meal. Eating a variety of beans, grains, nuts, seeds and soy over the course of the day covers your needs.

Worked example: hitting 120 g of protein in a day

Here is one way a person aiming for 120 g of protein could get there with ordinary foods. Breakfast: a 170 g cup of nonfat Greek yogurt (about 17 g) and two eggs (about 12 g), for 29 g. Lunch: 120 g of roasted chicken breast (about 37 g) on a salad with half a cup of chickpeas (about 7 g), for 44 g.

Snack: a cup of skim milk (about 8 g). Dinner: 150 g of cooked cod (about 34 g) with rice and vegetables (about 5 g combined), for 39 g. The total is roughly 120 g, spread evenly across the day. The same approach works with plant foods, for example swapping the chicken for tempeh and the cod for a lentil and tofu dish.

Protein powders and bars

Protein powders and bars are convenient but not necessary. Whey and soy powders are complete proteins and usually provide 20–25 g per scoop, but formulas vary, so check the nutrition panel for protein per serving and the ingredients list for added sugars. Dietary supplements are not reviewed by the FDA for effectiveness before sale, so choosing products with third-party testing is sensible.

Many protein bars contain as many calories as a candy bar. Compare protein per 100 calories, as described above, to see whether a bar is really a protein food or mostly a snack. The Goby AI app can show protein and calories per serving when you scan a product's barcode.

Safety notes

Higher protein intakes are considered safe for healthy adults. If you have chronic kidney disease or reduced kidney function, however, too much protein can add strain, and your care team may recommend limiting it. If you have kidney or liver disease, or another medical condition, talk to your doctor or a registered dietitian before significantly increasing your protein. Drink enough fluids and keep eating fiber-rich foods, since high-protein diets that crowd out plants can leave you short on fiber.