High-Protein Foods List: 25 Everyday Options
A practical high-protein foods list with protein per serving — meat, fish, dairy, and plant-based options to help you hit your daily target.
The short answer
The most efficient everyday protein sources are chicken breast, fish, eggs, Greek yogurt, cottage cheese, lentils, beans, and tofu. Build meals around one of these and hitting your daily protein target becomes easy.
Animal-based proteins
- Chicken breast — ~37 g per 120 g cooked
- Salmon — ~25 g per 120 g
- Eggs — ~13 g per 2 large
- Greek yogurt — ~17 g per cup
- Cottage cheese — ~14 g per ½ cup
- Tuna — ~26 g per can
- Lean beef — ~26 g per 100 g
Plant-based proteins
- Lentils — ~18 g per cooked cup
- Chickpeas — ~15 g per cooked cup
- Tofu — ~10 g per ½ cup
- Edamame — ~17 g per cup
- Black beans — ~15 g per cooked cup
- Tempeh — ~21 g per 100 g
- Peanut butter — ~7 g per 2 tbsp
Quick high-protein snacks
- A boiled egg or two
- Greek yogurt with seeds
- Cottage cheese with fruit
- Roasted chickpeas or edamame
- A protein-rich smoothie
Want to know how much protein *you* need before filling your plate? Read how much protein per day and try the protein calculator.
Frequently asked questions
Lean options like chicken breast, white fish, egg whites, and low-fat Greek yogurt offer the most protein for the fewest calories, which is ideal when losing weight.
Keep reading
FitHealthy provides general wellness and nutrition information and is not medical advice. Always consult qualified healthcare professionals for medical concerns.