High-protein foods: 25 options ranked with calories
October 12, 2026 · 4 min read
Chicken breast, turkey, tuna, lean beef, eggs, Greek yogurt, cottage cheese, lentils and tofu are among the best everyday protein sources. The tables below show protein and calories per 100 g so you can compare them directly.
Meat, poultry and fish
| Food (cooked) | Protein per 100 g | Calories |
|---|---|---|
| Chicken breast, skinless | 31 g | 165 kcal |
| Turkey breast, skinless | 29 g | about 135 kcal |
| Lean beef (90% lean mince or sirloin) | 26 g | about 215 kcal |
| Pork loin, lean | 27 g | about 190 kcal |
| Tuna, canned in water | 25 g | about 115 kcal |
| Salmon | 22–25 g | about 205 kcal |
| White fish (cod, haddock) | 20–23 g | about 100 kcal |
| Prawns | 24 g | about 100 kcal |
Eggs and dairy
| Food | Protein per 100 g | Calories |
|---|---|---|
| Eggs (2 large is about 100 g) | 12.5 g | about 145 kcal |
| Egg whites | 11 g | about 52 kcal |
| Greek yogurt, fat-free | 10 g | about 60 kcal |
| Skyr | 11 g | about 63 kcal |
| Cottage cheese, low-fat | 11–12 g | about 80–100 kcal |
| Cheddar | 25 g | about 400 kcal |
| Milk, semi-skimmed (100 ml) | 3.4 g | about 50 kcal |
Plant sources
| Food | Protein per 100 g | Calories |
|---|---|---|
| Lentils, cooked | 9 g | about 116 kcal |
| Chickpeas, cooked | 9 g | about 164 kcal |
| Kidney or black beans, cooked | 8–9 g | about 127–132 kcal |
| Tofu, firm | 12–15 g | about 120–145 kcal |
| Tempeh | 19 g | about 190 kcal |
| Edamame | 11 g | about 120 kcal |
| Peanuts and peanut butter | 25 g | about 570–590 kcal |
| Almonds | 21 g | about 580 kcal |
| Rolled oats, dry | 13 g | about 380 kcal |
| Seitan | about 25 g | about 120–150 kcal |
The most protein per calorie
Protein per 100 g is only half the picture. If you are watching calories, protein per 100 calories is more useful:
| Food | Protein per 100 kcal |
|---|---|
| Tuna in water, white fish, prawns | 21–24 g |
| Egg whites | 21 g |
| Chicken or turkey breast | 19–21 g |
| Fat-free Greek yogurt, skyr | 17 g |
| Cottage cheese, low-fat | 12–14 g |
| Tofu | about 10 g |
| Eggs | about 8.5 g |
| Lentils | about 8 g |
| Peanut butter | about 4 g |
Nuts and cheese contain plenty of protein, but they bring so much fat with it that they work better as additions than as a main protein source.
What a 100 g+ day looks like
- Breakfast: 3 eggs and 150 g Greek yogurt (about 34 g)
- Lunch: 120 g chicken breast with rice and salad (about 37 g)
- Snack: 150 g cottage cheese (about 17 g)
- Dinner: a bowl of lentil soup and 100 g fish (about 30 g)
How much you actually need depends on your weight and goal; work it out in how much protein do I need per day. For single foods in detail, see chicken breast and eggs.
Animal or plant protein?
Animal sources contain all the essential amino acids in good proportions. Most plant sources are lower in one or two, but eating a mix across the day (legumes with grains, soy, nuts) covers them. If you eat fully plant-based, aim a little higher on total protein and lean on soy products, legumes and seitan.
Tracking protein without a spreadsheet
Knowing the numbers is one thing; adding them up at every meal is another. In Cal Crew a photo of your plate returns protein, carbs and fat along with calories, and the home screen shows how much protein you still need today. For all three macros, see the guide to calculating macros.