Protein Guide
25 high-protein foods and how much protein they contain
Approximate protein content per 100 grams unless noted — actual values vary by cut, brand, and preparation.
Animal sources
| Food | Protein (per 100g) |
|---|---|
| Chicken breast, cooked | ~31 g |
| Turkey breast, cooked | ~29 g |
| Tuna, canned | ~30 g |
| Lean beef, cooked | ~26 g |
| Salmon, cooked | ~25 g |
| Shrimp, cooked | ~24 g |
| Pork loin, cooked | ~26 g |
| Cottage cheese | ~11 g |
| Greek yogurt, plain | ~10 g |
| Eggs (whole) | ~13 g (~6g per large egg) |
| Milk | ~3.4 g |
| Whey protein powder | ~75–85 g (per 100g powder) |
Plant sources
| Food | Protein (per 100g, cooked unless noted) |
|---|---|
| Tempeh | ~19 g |
| Edamame | ~11 g |
| Lentils | ~9 g |
| Black beans | ~9 g |
| Chickpeas | ~9 g |
| Tofu, firm | ~8 g |
| Quinoa | ~4.5 g |
| Peanut butter | ~25 g |
| Almonds | ~21 g |
| Pumpkin seeds | ~19 g |
| Chia seeds | ~17 g |
| Hemp seeds | ~31 g |
| Oats, dry | ~13 g |
See MyPlate's Protein Foods Group for the full USDA reference list.