🥩 Nutrition
High Protein Foods — Complete List with Grams Per Serving (2026)
The ultimate high protein foods list ranked by protein content per serving. Animal and plant sources compared, with practical serving ideas. Updated January 2026.
Key Takeaways
- Chicken breast provides 31g of protein per 100g — one of the highest protein-to-calorie ratios
- Greek yoghurt (200g) delivers 17g protein at under 100 calories — the best dairy value
- Plant proteins (edamame, lentils, tempeh) can fully meet protein needs when combined
- Eggs have the highest protein digestibility score (PDCAAS 1.0) of any whole food
- Aim to include a high-protein food at every meal — spread intake evenly for best muscle synthesis
In This Article
Why Protein Matters
Protein is the only macronutrient that builds and repairs body tissue. Every muscle fibre, enzyme, hormone, immune cell, and structural protein in your body is made from dietary protein. Beyond muscle, adequate protein maintains skin elasticity (collagen), hormone balance, immune function, and metabolic rate.
31g
Protein per 100g in chicken breast
1.6–2.2g
Protein per kg body weight for optimal muscle building
30–40g
Optimal protein per meal for muscle protein synthesis
Top 20 Animal Protein Sources
| Food | Protein per 100g | Protein per typical serving | Calories per 100g |
|---|---|---|---|
| Chicken breast (cooked) | 31g | 47g (150g) | 165 |
| Canned tuna (in water) | 29g | 46g (185g tin) | 116 |
| Turkey breast | 29g | 43g (150g) | 135 |
| Salmon (cooked) | 27g | 40g (150g) | 208 |
| Lean beef (sirloin) | 26g | 39g (150g) | 187 |
| Cod/white fish | 23g | 35g (150g) | 82 |
| Eggs (whole) | 13g | 13g (2 eggs) | 155 |
| Greek yoghurt (0%) | 9g | 17g (200g) | 57 |
| Cottage cheese | 11g | 17g (150g) | 103 |
| Prawns/shrimp | 24g | 24g (100g) | 99 |
Top 15 Plant Protein Sources
| Food | Protein per 100g | Per typical serving | Completeness |
|---|---|---|---|
| Edamame (cooked) | 11g | 11g (100g) | Complete |
| Tempeh | 19g | 19g (100g) | Complete |
| Tofu (firm) | 8g | 12g (150g) | Complete |
| Lentils (cooked) | 9g | 18g (200g) | Incomplete |
| Chickpeas (cooked) | 9g | 18g (200g) | Incomplete |
| Black beans (cooked) | 9g | 18g (200g) | Incomplete |
| Pea protein powder | 80g | 24g (30g scoop) | Near-complete |
| Hemp seeds | 32g | 10g (30g) | Complete |
✅ Practical High-Protein Meal Ideas
Breakfast: 3 eggs scrambled + 200g Greek yoghurt = 39g protein · Lunch: 185g tin tuna + mixed salad = 46g protein · Dinner: 150g chicken breast + vegetables = 47g protein · Snack: 30g protein shake or cottage cheese = 20–24g protein. Total: 150–160g/day for a 75–80 kg active person.🔢 Free Tool
Protein Intake Calculator
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Open Free Calculator →Frequently Asked Questions
What is the highest protein food?▼
Per 100g: dried spirulina (57g), dried soybeans (36g), Parmesan cheese (38g), chicken breast (31g), canned tuna (25–29g). Per typical serving: a chicken breast (150g) provides 47g protein; a tin of tuna (185g drained) provides ~46g; a 200g Greek yoghurt tub provides 17g.
Are plant proteins as good as animal proteins?▼
For muscle building, complete animal proteins (chicken, fish, eggs, dairy) have a slight edge due to higher leucine content and better bioavailability. However, well-chosen plant proteins — particularly soy, pea+rice combinations, and edamame — are nutritionally comparable in studies. Vegans who hit their daily protein targets with varied plant sources achieve equivalent muscle gains to omnivores.
How much protein can the body absorb per meal?▼
The body can digest and use more protein than the commonly cited '30g per meal' limit. However, muscle protein synthesis rates max out at approximately 30–40g of high-quality protein per meal. Consuming more is not harmful — it is oxidised for energy or used for other protein functions. Spreading 150g of daily protein across 4 meals of ~37g each is optimal for muscle synthesis.
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⚕️ Medical Disclaimer: For informational purposes only. Not a substitute for professional medical advice.
EC
Dr. Emma Clarke, PhD, RD
WellCalc Medical Contributor
All articles reviewed by qualified healthcare professionals following NHS, AHA, and WHO guidelines.