High Protein Foods List: Chart of Protein Content in 95 Foods

According to MyFitnessPal survey results, 85% report not knowing how much protein, fiber, carbs, sugar, and salt they consume daily, down from 91% in 2022. This list of high protein foods features choices found in MyFitnessPal’s database of 20M+ options, with protein amounts verified and reviewed for this article by registered dietitians.

If you’re trying to eat more foods high in protein, a simple chart can make the goal feel less abstract. Instead of guessing which foods “count,” you can compare common options by serving size, see where smaller protein boosts fit in, and build meals around foods you already like.

Highest Protein Foods by Category

The protein amounts in this article are based on USDA FoodData Central entries for the listed food forms and serving sizes. Values may still vary by brand, preparation method, and exact portion size.

How to Incorporate More Protein Into Your Diet

When you want to increase your intake of foods with protein, start by choosing the protein source for the meal. Then build the rest of the plate around it with foods you enjoy, such as vegetables, grains, fruit, and healthy fats. That is how dietitians often approach it.

“Every meal, the first decision I make is ‘What protein do I want to eat?’ Then, I pair veggies, fats and grains to go with it,” says Brookell White, a registered dietitian at MyFitnessPal.

Though precise protein needs vary from person to person, [White] recommends aiming for 20 to 40 grams of protein at each meal. (2)

Whether for breakfast, lunch or dinner, focus on high-quality, whole-food protein foods like the ones on this list. Protein powders and bars can be useful sometimes. But for day-to-day meals and snacks, whole-food protein sources often bring other nutrients too, such as fiber, vitamins, minerals, and fats.

Protein in Foods

Use this protein foods list as a quick reference.

High Protein Nuts and Seeds

• Almonds (1 oz / 28 g): 6 g of protein (6)
• Chia seeds (2 tbsp / 28 g): 5 g of protein (7)
• Flaxseeds (2 tbsp / 14 g): 3 g of protein (8)
• Hemp seeds (3 tbsp / 30 g): 9 g of protein (9)
• Nuts, mixed (1 oz / 28 g): 5 g of protein (10)
• Pistachios (1 oz / 28 g): 6 g of protein (11)
• Pumpkin seeds (1 oz / 28 g): 8 g of protein (12)
• Sunflower seeds (1 oz / 28 g): 6 g of protein (13)
• Walnuts (1 oz / 28 g): 4 g of protein (14)

Protein Rich Grains and Pseudograins

• Amaranth, cooked (1 cup / 246 g): 9 g of protein (15)
• Buckwheat, cooked (1 cup / 168 g): 6 g of protein (16)
• Bulgur wheat, cooked (1 cup / 182 g): 6 g of protein (17)
• Farro, cooked (1 cup / 195 g): 11 g of protein (18)
• Nutritional yeast (1 tbsp / 5 g): 2.5 g of protein (19)
• Oats, cooked (1 cup / 240 g): 6 g of protein (20)
• Quinoa, cooked (1 cup / 170 g): 8 g of protein (21)
• Teff, cooked (1 cup / 252 g): 10 g of protein (22)
• Egg noodles, cooked (1 cup / 160 g): 7 g of protein (23)
• Ziti pasta, cooked (1 cup / 140 g): 8 g of protein (24)

Vegetables With Protein

• Asparagus, cooked (1 cup / 180 g): 4 g of protein (25)
• Black-eyed peas, cooked (1/2 cup / 93 g): 7 g of protein (26)
• Broccoli, cooked (1 cup / 156 g): 4 g of protein (27)
• Eggplant, cooked (1 cup / 95 g): 1 g of protein (28)
• Green peas, cooked (1 cup / 160 g): 9 g of protein (29)
• Jicama (1 cup / 130 g): 1 g of protein (30)
• Kale, cooked (1 cup / 130 g): 4 g of protein (31)
• White mushrooms, raw (85 g): 2.5 g of protein (32)
• Spinach, cooked (1 cup / 180 g): 5 g of protein (34)
• Watercress, raw (1 cup / 34 g): 1 g of protein (35)
• Zucchini, cooked (1 cup / 180 g): 2 g of protein (36)

High Protein Legumes

• Black beans, cooked (1/2 cup / 90 g): 8 g of protein (37)
• Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein (38)
• Edamame, cooked (1/2 cup / 78 g): 9 g of protein (39)
• Kidney beans, cooked (1/2 cup / 90 g): 8 g of protein (41)
• Lentils, cooked (1/2 cup / 90 g): 9 g of protein (42)
• Lima beans, cooked (1/2 cup / 90 g): 6 g of protein (43)
• Red lentils, cooked (1/2 cup / 90 g): 9 g of protein (44)

Fruits With Protein

• Avocado (1 fruit / 150 g): 3 g of protein (45)
• Banana (1 fruit / 126 g): 1 g of protein (46)
• Dates, dried (1/4 cup / 40 g): 1 g of protein (47)
• Jackfruit (1 cup / 178 g): 3 g of protein (48)

High Protein Dairy and Eggs

• Cheddar cheese (1 oz / 28 g): 7 g of protein (49)
• Cottage cheese (1/2 cup / 112 g): 14 g of protein (50)
• Eggs, whole (1 large): 6 g of protein (51)
• Feta cheese (1 oz / 28 g): 4 g of protein (52)
• Greek yogurt, plain (1 cup / 245 g): 26 g of protein (53)
• Ice cream, vanilla (1 cup / 135 g): 5 g of protein (54)
• Kefir (1 cup / 240 mL): 9 g of protein (55)
• Milk (1 cup / 240 mL): 8 g of protein (56)
• Mozzarella cheese (1 oz / 28 g): 7 g of protein (57)
• Parmesan cheese (1 oz / 28 g): 8 g of protein (58)
• Ricotta cheese (1/2 cup / 124 g): 14 g of protein (59)
• Swiss cheese (1 oz / 28 g): 8 g of protein (60)
• Yogurt, plain (1 cup / 245 g): 9 g of protein (61)

Highest Protein Meat, Poultry, and Game

• Turkey bacon (2 slices / 16 g): 3 g of protein (62)
• Beef, cooked (3 oz / 85 g): 21 g of protein (63)
• Bison, ground, cooked (3 oz / 85 g): 22 g of protein (64)
• Chicken breast, cooked (3 oz / 85 g): 25 g of protein (65)
• Chicken thighs, cooked (3 oz / 85 g): 20 g of protein (66)
• Duck, cooked (3 oz / 85 g): 20 g of protein (67)
• Ground turkey, cooked (3 oz / 85 g): 23 g of protein (68)
• Italian sausage, cooked (1 link / 75 g): 16 g of protein (69)
• Lamb, cooked (3 oz / 85 g): 21 g of protein (70)
• Pork, cooked (3 oz / 85 g): 22 g of protein (71)
• Pork chops, cooked (3 oz / 85 g): 21 g of protein (72)
• Quail, cooked (3 oz / 85 g): 21 g of protein (73)
• Rabbit, cooked (3 oz / 85 g): 26 g of protein (74)
• Turkey breast, cooked (3 oz / 85 g): 26 g of protein (75)
• Veal, cooked (3 oz / 85 g): 21 g of protein (76)
• Venison, cooked (3 oz / 85 g): 26 g of protein (77)

High Protein Fish and Seafood

• Anchovies (1 oz / 28 g): 8 g of protein (78)
• Flounder, cooked (3 oz / 85 g): 13 g of protein (79)
• Halibut, cooked (3 oz / 85 g): 19 g of protein (80)
• Lobster, cooked (3 oz / 85 g): 16 g of protein (81)
• Mackerel, cooked (3 oz / 85 g): 20 g of protein (82)
• Mussels, cooked (3 oz / 85 g): 20 g of protein (83)
• Octopus, cooked (3 oz / 85 g): 25 g of protein (84)
• Oysters, cooked (3 oz / 85 g): 16 g of protein (85)
• Salmon, cooked (3 oz / 85 g): 22 g of protein (86)
• Sardines, fresh or canned (3 oz / 85 g): 21 g of protein (87)
• Shrimp, cooked (3 oz / 85 g): 20 g of protein (88)
• Tuna, canned (3 oz / 85 g): 22 g of protein (89)
• Unagi / eel (3 oz / 85 g): 20 g of protein (90)
• Yellowfin tuna, cooked (3 oz / 85 g): 25 g of protein (91)

Plant-Based High in Proteins

• Seitan (3 oz / 85 g): 21 g of protein (92)
• Tempeh (1 cup / 166 g): 34 g of protein (93)
• Textured vegetable protein (1/2 cup / 34 g): 17 g of protein (94)
• Tofu, firm (1/2 cup / 126 g): 10 g of protein (95)
• Veggie burger (1 patty / 100 g): 16 g of protein (96)

High Protein Snacks and Condiments

• Hummus (2 tbsp / 34 g): 2 g of protein (33)
• Peanut butter (2 tbsp / 32 g): 8 g of protein (40)
• Spirulina (1 tbsp / 7 g): 4 g of protein (4)
• Yeast extract spread (1 tbsp / 18 g): 4 g of protein (5)

Frequently Asked Questions

• What foods have the most protein?

A list of the highest protein foods often include lean meat, poultry, fish, seafood, Greek yogurt, cottage cheese, eggs, lentils, tofu, tempeh, and some protein-rich snacks. The best protein foods depend on your taste, budget, culture, schedule, and nutrition goals.

• Where can I find a high-protein foods list?

You can use the list of foods high in protein from this article as a starting point. It includes 95 common foods with protein amounts based on USDA FoodData Central entries for the listed food forms and serving sizes. You can also search MyFitnessPal’s database to compare specific foods high in protein, along with brands and portions as you log.

• What is the best protein source for building muscle?

There is no single best protein source for everyone. Many people can support muscle-building goals with a mix of protein foods across the day, plus a consistent strength-training routine. Active people may benefit from higher daily protein intakes than the adult baseline. (2)

• How can I get 100g of protein a day?

“For many people, spreading foods high in protein across meals is more realistic than trying to get most of it at dinner,” White, RD, MyFitnessPal Registered Dietitian, says. “A range like 20 to 40 grams per meal can be a helpful starting point, but your ideal target depends on your body, activity level, and goals.”

MyFitnessPal can also help you see how much protein you’re getting throughout the day, while a registered dietitian can personalize your target based on your goals and health history.

Protein Planning on GLP-1 Medications

If you use GLP-1 medications, a lower appetite can make it harder to eat enough foods high in protein, not less important. Some nutrition guidance for people using obesity medications recommends planning protein intentionally because total food intake may be lower. (3)

A simple strategy is to choose foods with protein first, then add fiber-rich carbs, fruits, vegetables, and fats as tolerated to your meals. The chart above can help you find smaller portions that still contribute meaningful protein, like Greek yogurt, eggs, tuna, tofu, lentils, or high protein snacks. For personalized targets, work with your prescribing clinician or a registered dietitian.

How MyFitnessPal Can Help

If you are aiming to eat more foods with protein without losing sight of other nutritional needs, one of the easiest places to start is tracking your food. When you set up your MyFitnessPal account, you provide information such as age, sex, activity level, and goal.

MyFitnessPal uses this information to give you a customized macro recommendation, including how many grams of protein, carbs, and fat to aim for each day.

Most of the highest protein foods above are searchable in MyFitnessPal in seconds. As you log meals and snacks, you can see how close you are getting to your protein goal and make small changes as needed.

Bottom Line

High protein foods can come from many parts of the grocery store, not just meat or shakes. Use this chart to compare foods, build meals around protein sources you enjoy, and notice where smaller protein boosts fit naturally.

For a more personalized plan, especially if you have a medical condition, take medications, or have specific fitness goals, ask a registered dietitian for guidance on protein foods.

Originally published December 21, 2024; updated September 2026

The post High Protein Foods List: Chart of Protein Content in 95 Foods appeared first on MyFitnessPal Blog.

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