A yogurt container, a serving of chicken and a scoop of lentils all use different portion measures, so a plain list of protein numbers can mislead you. A cup of one food and an ounce of another are not a fair comparison. This guide compares high protein foods on a stated, practical portion so you can see what the number actually means. FitnestWork is USA-based, and the examples use cups, ounces and grams familiar to adults.
Quick answer: Poultry, fish, eggs, Greek yogurt, soy foods such as tofu and tempeh, and cooked beans and lentils are common high protein foods. How much protein you get depends on the food, how it is prepared and the portion you eat. The table below uses practical example portions, not a required serving size or a personal intake target.
The table covers 18 foods. After it, you will find notes on animal and plant sources, label reading, three meal examples with the arithmetic shown, and answers to common questions.
How to Read This Protein Foods List
Two kinds of weight appear in nutrition information, and they are easy to confuse. Food weight is how much the food weighs. Protein weight is how many grams of protein it contains. An 85-gram portion of chicken does not contain 85 grams of protein. The example below contains about 26 grams of protein.
In this guide, cups and ounces, the household units most labels and recipes use, describe the amount of food. Grams of protein describe the nutrient. Each row also gives the edible gram weight of the portion, meaning the part you eat, without bones, pods or shells. An ounce by weight is about 28.35 grams; it is different from a fluid ounce. Cup weights vary by food. The calculations use the underlying record weights before rounding: for example, half of the edamame record’s 155-gram cup is 77.5 grams, displayed as about 78 grams.
Here is how to read one row. For "Lentils, boiled, 1/2 cup cooked (99 g), about 9 g," the food is cooked lentils, the portion is half a cup that weighs 99 grams, and that portion holds about 9 grams of protein. Dry lentils or a full cup would give a different number.
Four rules apply to every row:
- Each row uses a typical example portion, not an equal-weight comparison. A table sorted by protein per 100 grams would be a different table, and this one is not that.
- Food state matters. Cooked, raw, canned and drained foods are different entries, and cooking changes how much water a food holds.
- Protein amounts are approximate. They are calculated from individual USDA FoodData Central SR Legacy records and rounded to the nearest whole gram. These reference values are not measurements of your meal; varieties and brands can differ.
- Label portions are not recommendations. The FDA, the US agency that regulates food labeling, explains that the serving size on a label reflects the amount people typically eat or drink, not a recommendation of how much you should eat or drink. If you eat a different amount, adjust the nutrient amounts to match.
High Protein Foods Compared by Serving Size
This high protein foods chart groups everyday choices by food type. It is organized for shopping and meal planning rather than ranked from highest to lowest. Compare rows within a group first, and then compare across groups by looking at both the portion and the protein. Chicken and turkey have the largest protein amounts in the example portions below, at about 26 grams each. That does not make this a ranking of the highest protein foods worldwide: portions differ, and the list covers only 18 foods.
| Food and preparation | Example portion (edible weight) | Approximate protein | Practical note |
|---|---|---|---|
| Chicken breast, meat only, roasted | 3 oz cooked (85 g) | About 26 g | Skinless. Fried or breaded chicken is a different entry. |
| Turkey breast, from whole bird, meat only, roasted | 3 oz cooked (85 g) | About 26 g | Roasted turkey, not deli turkey, which is processed and different. |
| Atlantic salmon, farmed, cooked with dry heat | 3 oz cooked (85 g) | About 19 g | Wild salmon, other fish and cooking methods differ. |
| Canned light tuna in water, drained | 3 oz drained (85 g) | About 16 g | Drain the liquid first. Oil-packed tuna is a different entry. |
| Whole egg, hard-boiled | 1 large egg (50 g) | About 6 g | Two large eggs give about 13 g. Weight excludes the shells. |
| Plain Greek yogurt, nonfat | 6 oz container (170 g) | About 17 g | Fat level and brand change the amount, so check the label. |
| Cottage cheese, low-fat (2%) | 1/2 cup (113 g) | About 12 g | Compare sodium and portion size on the package label. |
| Milk, 2% reduced fat | 1 cup (244 g) | About 8 g | Entry uses milk with added vitamins A and D; check your product. |
| Soy beverage, unsweetened, with added calcium and vitamins A and D | 1 cup (243 g) | About 7 g | Check the label. Other plant milks often have much less protein. |
| Tofu, raw, firm (calcium sulfate) | 1/2 cup (126 g) | About 22 g | Firmness, water content and brand change the value. |
| Tempeh, cooked | 3 oz cooked (85 g) | About 17 g | A fermented soy food. Weigh the cooked portion. |
| Lentils, boiled without salt | 1/2 cup cooked (99 g) | About 9 g | Dry lentils are a different entry from cooked. |
| Black beans, boiled without salt | 1/2 cup cooked (86 g) | About 8 g | Canned beans vary by brand, so drain and check the label. |
| Chickpeas, boiled without salt | 1/2 cup cooked (82 g) | About 7 g | This entry uses boiled beans; canned products can differ. |
| Edamame, frozen, prepared | 1/2 cup shelled (about 78 g) | About 9 g | Weight excludes the pod. |
| Peanuts, dry-roasted, without salt | 1 oz (about 28 g) | About 7 g | A legume that eats like a nut. Salted and unsalted differ in sodium. |
| Almonds, unroasted | 1 oz (about 28 g) | About 6 g | Roughly 23 almonds. |
| Pumpkin and squash seed kernels, dried | 1 oz (about 28 g) | About 9 g | Shelled kernels, not seeds with shells. |
Protein values calculated from USDA FoodData Central SR Legacy records and rounded to the nearest gram.
Keep in mind: Nuts and seeds contribute protein, but an ounce of nuts is a small, energy-dense portion. It is not equivalent in protein density or calories to a 3-ounce portion of fish or poultry.
Choose From Animal and Plant Protein Sources
Good sources of protein come from both animal and plant foods. The table already shows the numbers, so this section covers what the numbers do not: how the foods differ in use.
Poultry, Fish and Eggs
Poultry, fish and eggs fit ordinary meals in familiar portions. The meat and fish rows use 3 ounces of cooked edible food, roughly 85 grams. A whole chicken breast or a restaurant fillet can be much larger, so weigh your portion if you want to use the table closely.
Match the preparation as well as the food name. The chicken row describes roasted breast meat without skin, not deli slices, a breaded cutlet or a whole breast with bones. For tuna, use the weight after draining rather than the net weight printed on the can. Sauces and coatings change the final dish and its weight, so a plain-food record does not describe the whole recipe.
You can use an egg with beans, fish with vegetables and rice, or poultry in a sandwich. The protein number helps you compare the main ingredient; it does not determine whether the full meal suits your needs. Rotate the foods you enjoy rather than treating one row as a daily requirement.
Dairy and Soy Foods
Greek yogurt, cottage cheese, milk, soy beverage, tofu and tempeh are different foods, not interchangeable ones. The Greek yogurt row describes plain nonfat yogurt in a 170-gram portion. A smaller container, flavored yogurt or another brand may provide a different amount. Milk is a drink with moderate protein. Tofu and tempeh are both made from soybeans, but tempeh is fermented and firmer, while conventional tofu is not routinely fermented.
Read both the ingredients and the protein amount when choosing an alternative. A dairy-free product is not necessarily vegan, and a plant-based label does not tell you how much protein it contains. If you need to avoid milk because of an allergy, check the allergen information rather than relying on the product name. Plant milks sold vary widely, and some contain little protein.
Beans, Lentils, Nuts and Seeds
Cooked beans, lentils and chickpeas are protein-rich foods that work in vegetarian and plant-only meals. Edamame is another practical option. Canned versions are convenient, and many canned beans contain added salt. Compare sodium on the label and follow the preparation directions. If you drain a canned product, check whether the listed serving weight refers to drained food.
Nuts and seeds contribute protein in small, energy-dense portions. Grains and other ingredients contribute some as well. For an accurate meal estimate, count their actual portions instead of assuming all the protein comes from one ingredient. Detailed plant-based meal planning deserves its own guide; here, the priority is comparing foods on a clear portion basis.
Choose Protein Foods That Fit Your Needs
Match Your Dietary Preferences and Allergies
If you eat animal foods, poultry, fish, eggs and dairy are options. If you are vegetarian, eggs and dairy, plus soy foods, legumes, nuts and seeds, can all contribute. If you eat only plant foods, the soy, legume, nut and seed rows are your main choices.
Allergy note: Several major allergens appear in this list: milk, egg, soy, fish, peanuts and tree nuts (almonds). Shellfish is another, though it is not in the table. This is not a complete allergen list. Eating patterns vary widely, so this guide offers options for each rather than assuming one diet. Do not assume a substitution is allergen-safe. Check the product label, and ask about cross-contact when managing a food allergy.
Compare Labels Before Comparing Brands
Read three things on a Nutrition Facts label together: serving size, servings per container and grams of protein. For example, a bag with three servings and 10 grams of protein per serving contains 30 grams in the whole bag. Eating one serving gives you 10 grams; eating half the bag gives you 15 grams.
Compare protein in grams, rather than a package claim or a percent Daily Value. Remember that protein is one nutrient among many. Sodium, added sugar and fat matter too, depending on the food.
Choose What You Can Prepare and Repeat
The best protein foods for your routine depend on your preferences, budget, kitchen and dietary needs. A food with a large protein number is not useful to you if you cannot comfortably prepare or eat it. Simple options include:
- Canned beans: convenient to portion; unopened shelf-stable cans can stay in the pantry according to their storage directions.
- Eggs: cook the amount you will use and refrigerate prepared eggs promptly.
- Plain yogurt or cottage cheese: no cooking, though they need refrigeration.
- Canned fish: unopened shelf-stable cans are convenient; follow refrigeration directions after opening.
Prices and what is available at grocery stores vary from place to place, so compare what is available where you shop. Portioning leftovers into containers makes the next meal easier.
Storage matters too. Unopened shelf-stable cans and dry beans belong in the pantry; cooked chicken, cooked beans and boiled eggs need refrigeration. Follow package directions and standard food-safety guidance for leftovers, and prepare only what you will actually finish.
Turn Protein Foods Into Everyday Meals
These are illustrative combinations, not required meals, and they are not individualized meal plans. Yogurt containers sold come in different sizes, so check the container weight against the 6 oz example. Each protein figure covers only the foods listed. Other ingredients, such as fruit, vegetables, rice or bread, add some protein that is not counted here, so a total is not a full nutrition analysis.
Yogurt Bowl
Yogurt bowl. Plain nonfat Greek yogurt (6 oz container, 170 g) with 14 g of almonds (about half an ounce).
- Greek yogurt: about 17 g protein
- Almonds: about 3 g
Protein from these foods: about 20 g
Egg and Bean Plate
Egg and bean plate. Two hard-boiled large eggs (100 g total) with 1/2 cup boiled black beans (86 g).
- Eggs: about 13 g
- Black beans: about 8 g
Protein from these foods: about 20 g
Tempeh and Edamame Bowl
Tempeh and edamame bowl. Cooked tempeh (3 oz, 85 g) with 1/2 cup prepared shelled edamame (about 78 g), plus any vegetables and grains you like.
- Tempeh: about 17 g
- Edamame: about 9 g
Protein from these foods: about 26 g (vegetables and grains not counted)
Each total adds the unrounded values and rounds once at the end, so a displayed total may differ by a gram from the sum of the rounded lines.
A swap to check. Suppose you replace the tempeh with firm tofu. If you use 85 g of the firm tofu represented in the table, it gives about 15 g of protein, compared with about 17 g from 85 g of cooked tempeh. Equal weights or equal spoonfuls do not mean equal protein. Check the new product and portion rather than carrying over the old number. With the same edamame portion, that tofu combination provides about 24 g of protein from the two foods. Include the other foods you enjoy, and count them separately if you need a fuller meal estimate.
How Much Protein Should You Eat?
Daily protein needs depend on factors such as age, activity, body size and health circumstances. Neither this table nor a food label sets a personal daily target. If your clinician has given you a diet to follow, follow that. Use this guide to answer “What can I eat for protein?” Calculating an appropriate daily amount is a separate step. Food choices and portions help you work toward that amount once you know what is suitable for you.
Frequently Asked Questions
Foods high in protein include everyday options such as poultry, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, beans, edamame, nuts and seeds. The table shows a practical portion of each. These are good sources of protein, but there is no single winner, because the amount depends on the food, its preparation and the portion.
It depends on the exact food and portion. In this table, the 3-ounce portions of chicken breast and turkey breast each provide about 26 g after rounding. The half-cup portion of firm tofu provides about 22 g, and the 6-ounce Greek yogurt portion provides about 17 g. This comes from the 18 foods here and is not a ranking of every food.
Use protein per serving to plan what you will actually eat. Use protein per 100 grams to compare equal food weights, while noting the preparation of each food. For example, these USDA records list about 31 g per 100 g for roasted chicken breast and 17.3 g per 100 g for the specified firm tofu. The table portions provide about 26 g and 22 g because they weigh 85 g and 126 g, respectively. The question and comparison basis both matter.
Cooking changes a food's water content, so the same food has a different amount of protein per gram. Cooked chicken has less water than raw chicken, so a gram of it holds more protein. Cooking does not create protein. Always match the entry to the state of the food you are eating.
Yes. Soy foods such as tofu, tempeh and edamame, along with lentils, beans and chickpeas, are good plant sources. Nuts and seeds add some. Plant foods are not all equally protein-dense, so check portions, and eat a variety of foods.
No. The foods in this guide can all contribute to your protein intake. Protein powders are optional convenience products, and this guide does not compare or recommend any.
No. Protein is only one nutrient, so it does not define food quality. Consider how a food is prepared, its other nutrients, your preferences and your own needs. A baked fish fillet and a fried, breaded one both contain protein, but they are not the same choice.
Multiply the protein on the label by the fraction of the stated portion you eat. Here is a hypothetical example: if a label lists 12 g of protein per 150 g portion, then 75 g is half the portion, so it gives 6 g. If you start from protein per 100 g, use protein per 100 g × your grams ÷ 100. Packaged foods sold list protein per stated serving, so the same arithmetic works on a label.
Choose Your Next Protein Food
Do these three things before your next meal:
- Pick two foods from the table that fit your preferences and any allergies.
- Check the portion and the protein in that portion, using the label if the food is packaged.
- Use one of them in your next meal with the other foods you normally eat.
If a food you like is not on the list, use the same method: confirm its portion, its state and its protein amount, and compare it to the table. The same steps work for any grocery store, because they rely on the portion and the label rather than on a brand.
Start with the foods you already like and already have access to. A small, repeatable change, such as swapping a low-protein breakfast item for yogurt or eggs, is easier to keep than a full overhaul. Come back to the table whenever you want to compare a new food on the same basis.
Keep reading: Nutrition hub · Beginner Workout Plan · Walking for Weight Loss
Sources
Data checked October 4, 2026. Protein figures were calculated from the USDA FoodData Central SR Legacy downloadable dataset, April 2018 release. Individual records, preparation states and portion weights were checked for this guide. Values are rounded estimates, not a clinical nutrition review.
- U.S. Food and Drug Administration (FDA), How to Understand and Use the Nutrition Facts Label
- U.S. Department of Agriculture (USDA), FoodData Central
- U.S. Food and Drug Administration (FDA), Food Allergies: What You Need to Know
- USDA Food Safety and Inspection Service, Leftovers and Food Safety
FoodData Central record identifiers used for the table: Chicken breast: FDC 171477; Turkey breast: FDC 171496; Atlantic salmon: FDC 175168; Canned light tuna: FDC 173709; Hard-boiled egg: FDC 173424; Plain nonfat Greek yogurt: FDC 170894; 2% cottage cheese: FDC 172182; 2% milk: FDC 171267; Fortified unsweetened soy beverage: FDC 175215; Firm tofu with calcium sulfate: FDC 172475; Cooked tempeh: FDC 172467; Boiled lentils: FDC 172421; Boiled black beans: FDC 173735; Boiled chickpeas: FDC 173757; Prepared edamame: FDC 168411; Dry-roasted unsalted peanuts: FDC 173806; Almonds: FDC 170567; Dried pumpkin and squash seed kernels: FDC 170556.
Fitness & Wellness Writer · FitnestWork
David Runner writes FitnestWork's guides on walking, beginner workouts, nutrition and everyday wellness. Each article is built from public health sources such as the CDC, NIH, USDA and FDA, lists those sources at the end, and is updated when the guidance changes.