Protein doesn’t have to mean plain chicken breasts and sad protein shakes. Whether you’re following a specific eating plan or just trying to get more filling foods into your day, this list of 120 high-protein options covers everything from pantry staples and produce to snacks, dairy, and creative meat-free picks.
Keep it handy next time you’re meal planning or just staring blankly into the fridge.
Meat & Fish
Meat and fish are some of the most protein-dense foods you can eat, especially when you choose lean cuts and seafood. They are filling, easy to build meals around, and work in everything from stir-fries and salads to tacos, curries, and sheet-pan dinners.
(All values are approximate and based on a cooked 100 g serving, unless stated.)
Poultry
Chicken breast (skinless)
~31 g protein per 100 g
The classic high-protein option. Great grilled, shredded, or sliced into salads and bowls.
Turkey breast (skinless)
~29 g protein per 100 g
Lean and mild. Ideal for roast slices, mince, chilli, and meal prep.
Chicken tenderloins
~30 g protein per 100 g
Cooks fast. Brilliant for wraps, skewers, and quick stir-fries.
Turkey mince (extra lean)
~26 to 29 g protein per 100 g
Easy for burgers, meatballs, bolognese, and taco filling.
Chicken thigh (skinless, boneless)
~24 to 26 g protein per 100 g
Still high-protein but a bit richer. Great for curries and traybakes.
Beef & Veal
Top sirloin (lean)
~27 to 29 g protein per 100 g
High protein with good flavour. Works for steaks, strips, and fajitas.
Eye of round
~29 to 31 g protein per 100 g
Very lean. Best thin-sliced, slow cooked, or roasted and sliced.
Top round
~28 to 30 g protein per 100 g
Good for roasts and slicing for sandwiches and salads.
Beef tenderloin (fillet)
~27 to 29 g protein per 100 g
Lean and tender. Best quick-cooked.
Lean ground beef (90 to 95% lean)
~26 to 28 g protein per 100 g
Versatile for chilli, burgers, meat sauce, and stuffed peppers.
Veal (lean cuts)
~27 to 29 g protein per 100 g
Similar to beef but milder. Great in cutlets and stews.
Pork
Pork tenderloin
~26 to 28 g protein per 100 g
One of the leanest meats. Excellent roasted or sliced into medallions.
Pork loin (lean, trimmed)
~27 g protein per 100 g
Good for chops and roasts. Keep an eye on cooking time to avoid drying out.
Canadian bacon or back bacon (lean)
~20 to 25 g protein per 100 g
Protein-forward, but often higher in salt. Best as an occasional add-on.
Lamb & Goat
Lamb leg (lean, trimmed)
~25 to 27 g protein per 100 g
High protein and satisfying. Great roasted or slow cooked.
Goat
~27 g protein per 100 g
Lean and protein-dense. Works beautifully in curries and stews.
Game Meats
Venison
~30 g protein per 100 g
Very lean and high protein. Best cooked medium or used in stews to keep it tender.
Bison
~28 to 30 g protein per 100 g
Lean, high protein, great as mince or steaks.
Elk
~30 g protein per 100 g
Very protein-dense. Treat like lean beef.
Rabbit
~29 to 31 g protein per 100 g
Lean and mild. Excellent in braises and stews.
Seafood & Fish
Tuna (cooked, fresh)
~29 g protein per 100 g
Extremely protein-dense. Great seared or grilled.
Tuna (canned, drained)
~23 to 26 g protein per 100 g
Easy pantry protein for salads, pasta, and sandwiches.
Salmon
~24 to 26 g protein per 100 g
High protein plus omega-3s. Works roasted, grilled, or flaked into bowls.
Sockeye salmon (often slightly higher)
~25 to 27 g protein per 100 g
Firm texture, great for grilling.
Cod
~23 to 25 g protein per 100 g
Very lean, mild flavour. Perfect baked, steamed, or in tacos.
Haddock
~24 g protein per 100 g
Lean and flaky. Great for fish cakes and bakes.
Pollock
~23 g protein per 100 g
Budget-friendly lean fish. Good in curries, tacos, and fish pies.
Halibut
~26 g protein per 100 g
Meaty texture. Excellent grilled or roasted.
Tilapia
~26 g protein per 100 g
Very lean and easy. Takes on marinades well.
Sea bass
~23 to 24 g protein per 100 g
Flaky and versatile. Great pan-seared.
Trout
~24 to 26 g protein per 100 g
Similar vibe to salmon. Great baked with herbs and lemon.
Sardines (canned)
~24 to 25 g protein per 100 g
Small but mighty. Good on toast, in pasta, or mashed into spreads.
Anchovies (canned)
~28 to 29 g protein per 100 g
Intense flavour. Use small amounts to boost protein and savouriness in sauces.
Mackerel
~23 to 25 g protein per 100 g
High protein and oily fish benefits. Great grilled or canned.
Herring
~23 to 24 g protein per 100 g
Rich and satisfying. Lovely smoked or pan-fried.
Shellfish & Other Seafood
Shrimp or prawns
~24 g protein per 100 g
One of the highest-protein seafoods for the calories. Great in stir-fries and salads.
Crab
~19 to 21 g protein per 100 g
Sweet and lean. Brilliant in salads and crab cakes.
Lobster
~27 to 28 g protein per 100 g
Very high protein and lean. Great with simple seasonings.
Scallops
~20 g protein per 100 g
Quick-cooking and lean. Sear fast for best texture.
Mussels
~24 g protein per 100 g
High protein plus minerals. Great in tomato broth or curry-style sauces.
Clams
~25 g protein per 100 g
Excellent in pasta, soups, and chowders.
Oysters
~9 to 11 g protein per 100 g
Not the highest by weight, but still solid and very nutrient-rich.
Squid (calamari)
~15 to 18 g protein per 100 g
Chewy when overcooked. Quick sear or slow braise works best.
Octopus
~29 g protein per 100 g
Very high protein. Usually best simmered until tender, then grilled.
Dairy & Eggs
Dairy and eggs are some of the most efficient, high-quality protein sources you can include in your diet. They are easy to use across meals and snacks, from breakfasts and smoothies to savoury dishes, baking, and desserts, and they provide complete proteins with all essential amino acids.
(All values are approximate and based on a 1-cup serving, unless stated.)
Eggs (whole)
~12 g protein per 2 large eggs
Extremely versatile. Great boiled, scrambled, poached, or baked into dishes.
Egg whites
~26 g protein per cup
Almost pure protein. Perfect for omelettes, baking, and high-protein pancakes.
Greek yogurt (plain, low-fat)
~20 to 23 g protein per cup
One of the highest-protein dairy options. Great for breakfast bowls, dips, and sauces.
Skyr (Icelandic yogurt)
~23 to 26 g protein per cup
Thick and creamy with very high protein. Excellent with fruit or blended into smoothies.
Cottage cheese (low-fat)
~24 to 28 g protein per cup
Slow-digesting and filling. Perfect for snacks, salads, and savoury bowls.
Ricotta (part-skim)
~18 g protein per cup
Soft and mild. Great in pasta, bakes, and desserts.
Quark
~24 g protein per cup
Popular in Europe. Works well sweet or savoury.
Cheddar cheese
~25 g protein per cup (shredded)
Strong flavour. Great in sandwiches, bakes, and sauces.
Parmesan (grated)
~30 g protein per cup
Very protein-dense. A little goes a long way on pasta and salads.
Mozzarella (part-skim)
~24 g protein per cup (shredded)
Mild and melty. Perfect for pizzas and bakes.
Swiss cheese
~27 g protein per cup (cubed)
Nutty and firm. Good for sandwiches and snacking.
Halloumi
~22 g protein per cup (cubed)
High-protein grilling cheese. Great in salads and wraps.
Whey protein powder
~80 g protein per 100 g (varies by brand)
Highly concentrated. Ideal for shakes, baking, and boosting recipes.
Casein protein powder
~75 g protein per 100 g (varies by brand)
Slow-digesting protein. Often used in overnight oats and desserts.
Vegetables & Leafy Greens
Vegetables and leafy greens are not typically thought of as protein foods, but some stand out for delivering more protein per serving than most produce. These options work well in stir-fries, salads, soups, curries, and bowls, and pair easily with grains and legumes to build more complete, high-protein meals.
(All values are approximate and based on a cooked 1-cup serving, unless stated.)
Spinach
~5.3 g protein per cup
Great wilted into omelettes, blended into smoothies, or tossed into curries and soups.
Kale
~4.3 g protein per cup
Hearty and filling. Works well sautéed, baked into chips, or added to grain bowls.
Collard greens
~5 g protein per cup
Sturdy leaves that hold up in stews, braises, and wraps.
Swiss chard
~3.7 g protein per cup
Mild and versatile. Good sautéed with garlic or folded into pasta and bakes.
Mustard greens
~4 g protein per cup
Peppery flavour. Excellent in stir-fries and soups.
Beet greens
~3.7 g protein per cup
Often overlooked. Great sautéed or added to brothy dishes.
Watercress
~4 g protein per cup (raw)
Fresh and peppery. Perfect in salads and blended soups.
Broccoli
~3.7 g protein per cup
One of the best high-protein vegetables. Great roasted, steamed, or in stir-fries.
Brussels sprouts
~4 g protein per cup
Roasted or shredded into salads for a protein boost.
Green peas
~8.6 g protein per cup
One of the highest-protein vegetables. Excellent in soups, curries, and pasta.
Edamame (young soybeans)
~17 g protein per cup
Exceptionally high-protein for a vegetable. Great as a snack, in salads, or bowls.
Fruit
Fruit is not usually a major source of protein, but a few options stand out for offering more protein than most while still delivering fibre, vitamins, and antioxidants. These work well in smoothies, fruit salads, breakfast bowls, and as sweet additions to savoury dishes.
(All values are approximate and based on a 1-cup serving, unless stated.)
Guava
~4.2 g protein per cup
One of the highest-protein fruits. Great sliced into fruit salads or blended into smoothies.
Avocado
~3 g protein per cup (cubed)
Technically a fruit and higher in protein than most. Excellent in salads, wraps, and smoothies.
Jackfruit
~2.8 g protein per cup
Mild and versatile. Works in both sweet dishes and savoury, shredded-style recipes.
Pomegranate arils
~2.9 g protein per cup
Juicy and crunchy. Ideal for sprinkling over salads, grains, and breakfast bowls.
Apricots (dried)
~4.4 g protein per cup
Higher protein than fresh fruit due to concentration. Good for snacking and baking.
Beans & Grains
Beans and grains are some of the most reliable plant-based protein sources you can build meals around. They are affordable, filling, and incredibly versatile, working well in soups, stews, curries, salads, bowls, and bakes.
(All values are approximate and based on a cooked 1-cup serving, unless stated.)
Lentils (all types)
~18 g protein per cup
One of the highest-protein legumes. Perfect for dals, soups, curries, and grain bowls.
Chickpeas (garbanzo beans)
~14.5 g protein per cup
Great roasted for snacks, blended into hummus, or added to salads and stews.
Black beans
~15 g protein per cup
Hearty and filling. Ideal for burrito bowls, chillies, and soups.
Kidney beans
~15 g protein per cup
Firm texture. Works well in chilli, curries, and mixed bean salads.
Pinto beans
~15 g protein per cup
Creamy when cooked. Excellent for refried beans and tacos.
Navy beans
~15 g protein per cup
Mild and soft. Great in soups and baked bean dishes.
Cannellini beans (white kidney beans)
~17 g protein per cup
Smooth and creamy. Perfect for stews, pasta, and salads.
Fava beans (broad beans)
~13 g protein per cup
Popular in Mediterranean and Middle Eastern dishes.
Mung beans
~14 g protein per cup
Great for curries, soups, and sprouting.
Adzuki beans
~17 g protein per cup
Slightly sweet. Used in both savoury dishes and desserts.
Black-eyed peas
~13 g protein per cup
Good in salads, stews, and Southern-style dishes.
Edamame (young soybeans)
~17 g protein per cup
Very high protein. Works as a snack, salad topper, or bowl base.
Tofu (firm)
~20 g protein per cup
Not technically a bean or grain but a key soy-based protein. Great in stir-fries and curries.
Tempeh
~31 g protein per cup
Fermented and very protein-dense. Excellent grilled or crumbled into sauces.
Quinoa
~8 g protein per cup
One of the few grains considered a complete protein. Great base for bowls and salads.
Farro
~7 g protein per cup
Chewy and hearty. Ideal for grain salads and soups.
Freekeh
~9 g protein per cup
Young green wheat. Nutty flavour, good for pilafs and bowls.
Amaranth
~9 g protein per cup
High-protein ancient grain. Works well as a porridge or side.
Buckwheat (kasha)
~6 g protein per cup
Gluten-free seed used as a grain. Great in bowls and pancakes.
Barley
~5.5 g protein per cup
Hearty and filling. Perfect for soups and stews.
Oats
~6 g protein per cup (cooked)
Classic breakfast base. Good for both sweet and savoury dishes.
Brown rice
~5.5 g protein per cup
Not high by itself, but a good partner to beans and lentils.
Nuts & Seeds
Nuts and seeds are compact, energy-dense foods that deliver a solid amount of protein along with healthy fats, fibre, and key minerals. They work well in everything from breakfasts and smoothies to salads, baking, sauces, and snacks.
(All values are approximate and based on a 1-cup serving, unless stated.)
Peanuts (roasted)
~36 g protein per cup
One of the highest-protein nuts. Great for snacking, sauces, and homemade peanut butter.
Peanut butter
~32 g protein per cup
Easy protein boost for smoothies, toast, and baking.
Almonds
~30 g protein per cup
Versatile and filling. Good raw, roasted, or blended into almond butter.
Almond butter
~26 g protein per cup
Smooth and rich. Works well in smoothies and spreads.
Pistachios
~25 g protein per cup
High-protein and naturally portion-friendly. Great for snacking and salads.
Cashews
~22 g protein per cup
Creamy texture. Perfect for plant-based sauces and dressings.
Hazelnuts
~20 g protein per cup
Mild and sweet. Great in baking and homemade spreads.
Walnuts
~18 g protein per cup
Lower protein than some, but still notable. Excellent in salads and baking.
Brazil nuts
~19 g protein per cup
Protein plus selenium. Best in small amounts.
Sunflower seeds
~29 g protein per cup
High-protein and affordable. Great in salads, granola, and baking.
Pumpkin seeds (pepitas)
~37 g protein per cup
One of the top plant-based protein seeds. Perfect for snacking and toppings.
Hemp seeds
~31 g protein per cup
Complete protein. Easy to sprinkle into smoothies and bowls.
Chia seeds
~10 g protein per cup
More known for fibre, but still contributes protein. Good in puddings and smoothies.
Flaxseeds
~12 g protein per cup
Best ground for absorption. Great in baking and oats.
Sesame seeds
~25 g protein per cup
Key ingredient in tahini. Excellent in sauces and dressings.
Tahini (sesame paste)
~20 g protein per cup
Creamy and rich. Great for dips, dressings, and spreads.
Pine nuts
~17 g protein per cup
Soft texture. Ideal for pesto and salads.
Extras
Extras are high-protein foods that don’t neatly fit into the main categories but can make a big difference to your overall intake. They work well as snacks, toppings, or simple add-ins to meals to quietly boost protein without much extra effort.
Protein bars
~15 to 25 g protein per bar
Convenient and portable. Best as an occasional snack rather than a daily staple.
Protein pancakes or waffles (high-protein mixes)
~10 to 20 g protein per serving
Comfort food with a protein boost. Great for breakfast or meal prep.
Seitan (wheat protein)
~21 g protein per 3 oz serving
Exceptionally high plant-based protein. Works well in stir-fries and sandwiches.
Nutritional yeast
~8 g protein per 2 tablespoons
Cheesy flavour and protein-rich. Great on popcorn, pasta, and vegetables.
High-protein bread or wraps
~8 to 15 g protein per slice or wrap
Easy swap for boosting daily protein at meals.
Protein pasta (lentil, chickpea, or pea-based)
~14 to 25 g protein per serving (dry)
Higher protein than regular pasta. Good for quick dinners.
Protein cereal
~10 to 20 g protein per serving
Quick breakfast option when paired with milk or yogurt.
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FAQs
Protein helps build muscles, repair cells, and support your immune system. It also keeps you feeling full longer, which can help with managing hunger and maintaining a healthy weight. Your body needs protein every day to function properly, even if you’re not working out.
The general recommendation is about 0.8 grams of protein per kilogram of body weight, but this can vary based on activity level and goals. Athletes or those trying to build muscle might need more, sometimes up to 2 grams per kilogram. It’s best to spread your protein intake throughout the day.
It’s possible, especially if your diet is unbalanced or very high in protein for a long time. Too much protein can put strain on your kidneys or crowd out other nutrients. As with anything, moderation and variety are key.
Great list but do you have a pdf version?
Give us a few hours and we’ll put something together 🙂
All sorted Kelli: https://letsfoodie.com/high-protein-foods-list/#download_the_list