Chicken breast, roasted
35 g protein
4 oz (113 g)
Find high-protein foods
Pick foods for your meals. Each card shows protein in a typical portion.
Find my daily protein target25 foods
Light tuna in water, drained
31 g protein
Drained portion (120 g)
Turkey breast, roasted
34 g protein
4 oz (113 g)
Shrimp, cooked
27 g protein
4 oz (113 g)
Greek yogurt, plain nonfat
17 g protein
Small container (170 g)
Cottage cheese, 1% fat
28 g protein
1 cup (226 g)
Atlantic salmon, cooked
25 g protein
4 oz (113 g)
Pork loin, roasted
32 g protein
4 oz (113 g)
Ground beef, 90% lean, cooked
28 g protein
4 oz (113 g)
Eggs, hard-boiled
13 g protein
2 large (100 g)
Milk, 2%
8 g protein
1 cup (244 g)
Whey powder, chocolate
24 g protein
1 scoop (30.4 g)
Tempeh
17 g protein
Before cooking: 3 oz (85 g)
Edamame, cooked and shelled
18 g protein
1 cup (155 g)
Lentils, cooked
18 g protein
1 cup (198 g)
Black beans, cooked
15 g protein
1 cup (172 g)
Firm tofu
22 g protein
Portion (126 g)
Hemp hearts
9 g protein
3 tbsp (30 g)
Chickpeas, cooked
15 g protein
1 cup (164 g)
Peanut butter, smooth
7 g protein
2 tbsp (32 g)
Chia seeds
4 g protein
2 tbsp (24 g)
Quinoa, cooked
8 g protein
1 cup (185 g)
Almonds
6 g protein
1 oz (28 g)
Pumpkin seeds, shelled
8 g protein
1 oz (28 g)
Rolled oats, dry
5 g protein
½ cup (40 g)
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Compare equal weights and calories
Meat, fish, eggs & dairy
| Food & source | Protein per 100 g | Calories per 100 g | Protein per 100 calories | Example portion | Protein per portion |
|---|---|---|---|---|---|
| Chicken breast, roastedSkinless breast meat | 31.0 g | 165 | 19 g | 4 oz (113 g) | 35 g |
| Light tuna in water, drainedWithout added salt; can sizes vary | 25.5 g | 116 | 22 g | Drained portion (120 g) | 31 g |
| Turkey breast, roastedMeat only, from a whole turkey | 30.1 g | 147 | 20 g | 4 oz (113 g) | 34 g |
| Shrimp, cooked | 24.0 g | 99 | 24 g | 4 oz (113 g) | 27 g |
| Greek yogurt, plain nonfat | 10.2 g | 59 | 17 g | Small container (170 g) | 17 g |
| Cottage cheese, 1% fat | 12.4 g | 72 | 17 g | 1 cup (226 g) | 28 g |
| Atlantic salmon, cookedFarmed; cooked with dry heat | 22.1 g | 206 | 11 g | 4 oz (113 g) | 25 g |
| Pork loin, roastedSeparable lean only | 28.6 g | 209 | 14 g | 4 oz (113 g) | 32 g |
| Ground beef, 90% lean, cookedPan-broiled patty | 25.2 g | 204 | 12 g | 4 oz (113 g) | 28 g |
| Eggs, hard-boiled | 12.6 g | 155 | 8 g | 2 large (100 g) | 13 g |
| Milk, 2% | 3.3 g | 50 | 7 g | 1 cup (244 g) | 8 g |
| Whey powder, chocolateON Gold Standard Double Rich Chocolate, U.S. label | 78.9 g | 395 | 20 g | 1 scoop (30.4 g) | 24 g |
Plant-based foods
| Food & source | Protein per 100 g | Calories per 100 g | Protein per 100 calories | Example portion | Protein per portion |
|---|---|---|---|---|---|
| Tempeh | 20.3 g | 192 | 11 g | Before cooking: 3 oz (85 g) | 17 g |
| Edamame, cooked and shelled | 11.9 g | 121 | 10 g | 1 cup (155 g) | 18 g |
| Lentils, cookedBoiled without salt | 9.0 g | 116 | 8 g | 1 cup (198 g) | 18 g |
| Black beans, cookedBoiled without salt | 8.9 g | 132 | 7 g | 1 cup (172 g) | 15 g |
| Firm tofuFirm tofu prepared with calcium sulfate; brands vary | 17.3 g | 144 | 12 g | Portion (126 g) | 22 g |
| Hemp heartsHulled hemp seeds | 31.6 g | 553 | 6 g | 3 tbsp (30 g) | 9 g |
| Chickpeas, cookedBoiled without salt | 8.9 g | 164 | 5 g | 1 cup (164 g) | 15 g |
| Peanut butter, smoothWithout salt | 22.2 g | 598 | 4 g | 2 tbsp (32 g) | 7 g |
| Chia seedsDried | 16.5 g | 486 | 3 g | 2 tbsp (24 g) | 4 g |
| Quinoa, cooked | 4.4 g | 120 | 4 g | 1 cup (185 g) | 8 g |
| Almonds | 21.1 g | 579 | 4 g | 1 oz (28 g) | 6 g |
| Pumpkin seeds, shelledDried kernels (pepitas) | 30.2 g | 559 | 5 g | 1 oz (28 g) | 8 g |
| Rolled oats, dry | 13.2 g | 379 | 3 g | ½ cup (40 g) | 5 g |
Numbers are rounded reference values, not a promise about every brand. The comparison table links each food to its USDA entry or product label. Weigh the portion you eat and use your package label when available.