High-protein foods ranked — the complete list with actual numbers

Protein targets are easy to state and surprisingly hard to hit consistently. The problem is usually not knowing the numbers — knowing that chicken "has a lot of protein" is not the same as knowing exactly how much, in what serving size, compared to your alternatives.

This is the complete list, ranked by protein density (grams of protein per 100g of food) with realistic serving sizes.

Animal sources (highest density)

| Food | Protein per 100g | Per typical serving | |---|---|---| | Chicken breast (cooked) | 31g | 93g per 300g breast | | Turkey breast (cooked) | 30g | 75g per 250g serving | | Tuna (tinned in water) | 26g | 21g per 80g tin | | Salmon (cooked) | 25g | 38g per 150g fillet | | Cod/white fish (cooked) | 22g | 33g per 150g fillet | | Prawns (cooked) | 20g | 20g per 100g serving | | Beef mince 5% fat (cooked) | 28g | 42g per 150g serving | | Sirloin steak (cooked) | 26g | 39g per 150g serving | | Pork loin (cooked) | 26g | 39g per 150g serving | | Eggs (whole) | 13g | 6g per large egg | | Egg whites | 11g | 4g per white |

Dairy sources

| Food | Protein per 100g | Per typical serving | |---|---|---| | Cottage cheese (low-fat) | 11g | 17g per 150g | | Greek yogurt (full-fat) | 10g | 20g per 200g | | Quark / Skyr | 11g | 11g per 100g | | Ricotta | 7g | 10.5g per 150g | | Cheddar cheese | 25g | 6g per 25g slice | | Parmesan | 38g | 4g per 10g serving | | Milk (whole) | 3.2g | 8g per 250ml | | Fairlife milk | 5.4g | 13.5g per 250ml | | Whey protein powder | 75–85g | 20–25g per 25g scoop | | Casein protein powder | 80g | 24g per 30g scoop |

Note: dairy protein varies somewhat by brand. Check labels for specific products.

Plant sources (highest protein, most practical)

| Food | Protein per 100g | Per typical serving | |---|---|---| | Seitan (wheat gluten) | 25g | 50g per 200g serving | | Tempeh | 20g | 40g per 200g serving | | Edamame (cooked) | 11g | 16g per 150g serving | | Lentils (cooked) | 9g | 18g per 200g serving | | Chickpeas (cooked) | 8.9g | 17g per 200g serving | | Black beans (cooked) | 8.9g | 17g per 200g serving | | Tofu (firm) | 8g | 16g per 200g serving | | Quinoa (cooked) | 4.4g | 6.6g per 150g | | Peanut butter | 25g | 8g per 30g serving | | Almonds | 21g | 6g per 30g serving |

Plant sources have lower protein bioavailability than animal sources — the protein is less completely absorbed. For people eating primarily plant protein, targets should be set roughly 10–20% higher than animal-protein targets.

The most protein-efficient foods (protein per calorie)

When the goal is maximum protein for minimum calories:

1. Egg whites — 4g protein, 17 calories. Best ratio of any whole food.
2. Cottage cheese (low-fat) — 11g protein per 100g, 72 calories.
3. Tinned tuna (in water) — 26g protein per 100g, 100 calories.
4. Cooked chicken breast — 31g protein, 165 calories per 100g.
5. Prawns (cooked) — 20g protein, 85 calories per 100g.
6. Greek yogurt (low-fat) — 10g protein per 100g, 59 calories.
7. Skyr — 11g protein per 100g, 63 calories.

Practical stacking

Hitting 130g of protein per day without shakes is achievable with ordinary food:

• Breakfast: 3 eggs scrambled + 150g Greek yogurt = 39g
• Lunch: 150g chicken breast + 100g cottage cheese side = 64g
• Dinner: 150g salmon + green vegetables = 38g
• Total: 141g

No special foods, no supplements, no complicated meal prep. The challenge is consistency, not access.

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For a meal-by-meal nutrition framework aligned to specific health goals — GLP-1 medications, perimenopause, or athletic training — the topic guides on Guide Crafted are built around these numbers.