Skip to content
Foodatron logoFoodatron

The best high-protein foods

The highest-protein foods per 100 g and per calorie — animal and plant sources — with how to hit your daily protein target.

Published

Protein is the most satiating macronutrient and the one most people under-eat when trying to lose fat or build muscle. The good news: you can hit a high intake from a wide range of foods, animal and plant alike.

There are two ways to be “high protein”. Total protein is grams per 100 g; protein density is grams per 100 calories, which matters when you are watching your energy intake. Foodatron ranks foods both ways.

Top animal sources

  • Chicken and turkey breast — very lean and protein-dense.
  • White fish (cod, haddock, tilapia) and tuna — high protein, low fat.
  • Eggs and egg whites — complete protein, cheap and versatile.
  • Greek yogurt, cottage cheese and low-fat dairy.
  • Lean beef, pork and game.

Top plant sources

  • Soy foods — tofu, tempeh, edamame and soy protein isolate.
  • Lentils, chickpeas and beans.
  • Seitan and high-protein grains like quinoa.
  • Nuts and seeds (also high in fat, so mind the calories).

How much do you need?

General health guidelines suggest around 0.8 g per kg of body weight, rising to roughly 1.4–2.0 g/kg for active people, muscle building, or fat loss while preserving muscle. Use the protein calculator to get a target, then build meals around the foods above.

Keep exploring

Frequently asked questions

What food has the most protein?
Per 100 g, lean meats, fish, and soy products like tofu and soy protein lead. Per calorie, very lean options such as white fish, chicken breast and egg whites rank highest. See Foodatron’s highest-protein ranking.
Can you get enough protein on a vegan diet?
Yes. Soy, legumes, seitan, and high-protein grains make it straightforward to hit protein targets without animal products.
How much protein per meal?
Spreading protein fairly evenly — roughly 25–40 g per meal across 3–4 meals — is a practical way to hit a daily target and support muscle.

References

  • USDA FoodData Central — nutrient values.
  • Dietary Reference Intakes for protein (Institute of Medicine).

Educational information only — not medical advice.