Nutrition · High Protein
High Protein Foods: The Complete List
Most "high protein foods" lists just rank by total protein grams — which is misleading. A ribeye steak has a lot of protein, but also a lot of fat calories. We ranked by protein efficiency: grams of protein per 100 calories, which is what actually matters when you're managing your intake.
Protein efficiency score: grams of protein per 100 calories. Score of 10+ is solid. Score of 15+ is excellent. Score of 20+ is exceptional.
🥩 Meat & Fish (Best Overall)
| Food (100g) | Protein | Calories | Efficiency |
|---|---|---|---|
| Chicken breast (cooked) | 31g | 165 | 18.8 |
| Turkey breast (cooked) | 29g | 135 | 21.5 |
| Tuna (canned in water) | 30g | 116 | 25.9 |
| Shrimp (cooked) | 24g | 99 | 24.2 |
| Cod (cooked) | 23g | 105 | 21.9 |
| Salmon (cooked) | 25g | 208 | 12.0 |
| Lean ground beef 93% | 26g | 218 | 11.9 |
🥛 Dairy & Eggs
| Food | Protein | Calories | Efficiency |
|---|---|---|---|
| Egg whites (1 cup) | 26g | 126 | 20.6 |
| Non-fat Greek yogurt (170g) | 17g | 100 | 17.0 |
| Cottage cheese low-fat (½ cup) | 14g | 90 | 15.6 |
| Fairlife milk (1 cup) | 13g | 80 | 16.3 |
| Whole egg (large) | 6g | 78 | 7.7 |
🌱 Plant-Based High Protein
| Food (100g cooked) | Protein | Calories | Efficiency |
|---|---|---|---|
| Edamame | 11g | 121 | 9.1 |
| Lentils | 9g | 116 | 7.8 |
| Tempeh | 19g | 193 | 9.8 |
| Black beans | 9g | 132 | 6.8 |
| Seitan | 25g | 142 | 17.6 |
🛒 Best protein supplements when food isn't enough
Optimum Nutrition Gold Standard Whey
24g protein / 120 cal — efficiency score: 20.0
Isopure Zero Carb
25g protein / 100 cal — efficiency score: 25.0
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