101 Best High-Protein Foods for Weight Management and Muscle Growth

The highest-protein everyday foods are lean poultry, lean red meat, fish and shellfish, eggs, Greek yogurt and cottage cheese, and, among plants, soybeans, tempeh, lupins, lentils and beans. For weight management, the most useful are foods that give a lot of protein for few calories, such as white fish, chicken and turkey breast, egg whites, Greek yogurt and tofu. For muscle growth, total daily protein matters more than any single food, as long as you also train.

This list gives you 101 high-protein foods grouped by type, each with its protein and calories per typical serving and its protein density: grams of protein per 100 calories (kcal). It also explains how much protein you need, how to spread it across the day, and who should be careful.

Where the numbers come from. Protein and energy values are per 100 g from Health Canada's Canadian Nutrient File (CNF 2015), fetched on 18 October 2026. We multiplied them by the serving weights shown, using the CNF's own household measures where it gives one. Foods vary by brand, cut and cooking, so treat the figures as typical. This article is general information, not medical or dietetic advice.

How much protein do you need?

There is no single right number. It depends on your body weight, age, activity and goals, and the main references disagree slightly:

What this means in practice. For a 70 kg (154 lb) adult, 0.8 g/kg is 56 g a day, and 1.2 to 1.6 g/kg is 84 to 112 g a day. The higher end is reasonable if you are lifting weights or losing weight and want to keep your muscle.

Some caveats are worth knowing:

• The 1.6 g/kg figure from Morton and colleagues is a statistical breakpoint, not a hard ceiling. The authors suggested that intakes up to about 2.2 g/kg may help some people, especially when cutting calories.
• Researchers at the Harvard T.H. Chan School of Public Health welcomed parts of the 2025–2030 Dietary Guidelines but argued that the new protein target is higher than most people need and does not distinguish enough between sources. Plant proteins and fish are linked with better long-term health outcomes than red and processed meat (Harvard Nutrition Source).
• Protein does not build muscle on its own. Resistance training is the stimulus; protein supports the response.

Spread it across the day

Muscle responds best to protein spread over several meals rather than eaten in one sitting. A practical target is about 0.4 g per kg of body weight per meal, across at least four meals, which works out to roughly 25 to 40 g per meal for most adults (Schoenfeld and Aragon, 2018). For the 70 kg adult above, that is about 28 g per meal.

Why protein helps with weight management

Higher-protein diets help in three ways. Protein is more filling per calorie than carbohydrate or fat, it takes more energy to digest, and during weight loss it helps you keep lean muscle rather than losing it along with fat (Leidy et al.). Long-term results depend heavily on whether people stick to the diet, so the best high-protein foods are the ones you will actually eat regularly.

How to read the protein density figure

The last figure in each entry, grams of protein per 100 kcal, tells you how "lean" a protein source is:

• 15 g or more per 100 kcal: very lean. White fish, shellfish, poultry breast, egg whites, fat-free Greek yogurt and game meats. Best when you are cutting calories.
• 8 to 15 g per 100 kcal: good protein with some fat or carbohydrate. Fattier fish, whole eggs, cottage cheese, tofu, tempeh and soybeans.
• Under 8 g per 100 kcal: protein plus a lot of other nutrients. Beans, lentils, nuts, seeds and grains. They bring fibre, healthy fats and minerals, so they still belong in a high-protein diet, but you need larger portions to get the same protein.

Poultry

1. Chicken breast

Protein: 26.4 g per 3 oz (85 g) roasted, skinless · 140 kcal · 18.8 g per 100 kcal

The classic lean protein. Cook several breasts at once and slice them into salads, wraps and grain bowls through the week.

2. Turkey breast

Protein: 27.0 g per 3 oz (85 g) roasted, skinless · 135 kcal · 20.0 g per 100 kcal

Turkey breast edges out chicken breast for protein per calorie. Roast a whole breast rather than buying processed deli slices, which are often high in sodium.

3. Chicken thigh

Protein: 21.0 g per 3 oz (85 g) roasted, skinless · 152 kcal · 13.8 g per 100 kcal

Thighs have a little more fat, which keeps them juicy and forgiving to cook. They are often cheaper than breasts.

4. Chicken drumstick

Protein: 20.6 g per 3 oz (85 g) roasted, skinless · 132 kcal · 15.6 g per 100 kcal

The figure is for meat only. Removing the skin before eating cuts a lot of fat.

5. Lean ground chicken

Protein: 19.8 g per 3 oz (85 g) cooked · 161 kcal · 12.3 g per 100 kcal

Use it in place of ground beef in chilli, meatballs and lettuce wraps. Fat content varies by product, so check the label.

6. Ground turkey

Protein: 23.5 g per 3 oz (85 g) cooked · 167 kcal · 14.1 g per 100 kcal

"Ground turkey" can include dark meat and skin. Choose packs labelled as breast or with a stated lean percentage if you want it leaner.

7. Chicken liver

Protein: 21.9 g per 3 oz (85 g) pan-fried · 146 kcal · 15.0 g per 100 kcal

Chicken liver is cheap and rich in iron, folate and vitamin B12, but very high in vitamin A, so eat it occasionally rather than daily.

Red meat

Lean red meat is protein-dense and rich in iron, zinc and vitamin B12. Choose lean cuts most of the time, and keep processed meats such as bacon, ham and salami to a minimum, because the International Agency for Research on Cancer classifies processed meat as a cause of colorectal cancer (IARC).

8. Beef eye of round

Protein: 28.2 g per 3 oz (85 g) lean, roasted · 146 kcal · 19.3 g per 100 kcal

One of the leanest beef cuts. Roast it to medium-rare and slice it thinly, because it toughens when overcooked.

9. Beef tenderloin

Protein: 27.8 g per 3 oz (85 g) lean, broiled · 176 kcal · 15.8 g per 100 kcal

Tenderloin is the most tender and the most expensive cut. Trimmed of visible fat, it is still fairly lean.

10. Top sirloin steak

Protein: 24.7 g per 3 oz (85 g) lean, broiled · 146 kcal · 16.9 g per 100 kcal

Sirloin is a good everyday steak: lean, flavourful and cheaper than tenderloin.

11. Extra-lean ground beef

Protein: 26.1 g per 3 oz (85 g) pan-fried · 189 kcal · 13.8 g per 100 kcal

Pour off the fat after browning to reduce calories further. Use it for tacos, bolognese and burgers.

12. Veal

Protein: 27.1 g per 3 oz (85 g) lean, cooked · 167 kcal · 16.3 g per 100 kcal

Veal is mild and tender, and lean cuts are similar to chicken in protein.

13. Bison

Protein: 24.2 g per 3 oz (85 g) roasted · 122 kcal · 19.9 g per 100 kcal

Bison is leaner than most beef and can be swapped one-for-one in recipes. Lean meat dries out quickly, so take it off the heat as soon as it reaches a safe temperature: 63 °C (145 °F) for steaks and roasts, and 71 °C (160 °F) for ground bison.

14. Venison

Protein: 25.7 g per 3 oz (85 g) roasted · 134 kcal · 19.1 g per 100 kcal

Venison is very lean game meat. Marinate it to keep it moist, and cook it to at least 71 °C (160 °F), the safe minimum for venison (FoodSafety.gov).

15. Elk

Protein: 25.7 g per 3 oz (85 g) roasted · 124 kcal · 20.7 g per 100 kcal

Elk has the highest protein per calorie of the meats on this list.

16. Pork tenderloin

Protein: 24.1 g per 3 oz (85 g) lean, roasted · 122 kcal · 19.7 g per 100 kcal

Pork tenderloin is as lean as chicken breast and cooks in about 20 minutes in a hot oven.

17. Lean pork loin

Protein: 24.3 g per 3 oz (85 g) lean, roasted · 178 kcal · 13.7 g per 100 kcal

Loin chops and roasts are an affordable lean option. Trim the fat cap before eating.

18. Lamb leg

Protein: 23.5 g per 3 oz (85 g) lean, roasted · 154 kcal · 15.3 g per 100 kcal

Lean leg of lamb is far lower in fat than shoulder or chops.

19. Beef liver

Protein: 22.5 g per 3 oz (85 g) pan-fried · 150 kcal · 15.1 g per 100 kcal

Beef liver is extremely rich in vitamins A and B12. One serving exceeds the adult upper limit for preformed vitamin A, so limit it to an occasional meal, and avoid it in pregnancy unless advised otherwise (NIH ODS).

20. Dried beef (jerky-style)

Protein: 9.3 g per 30 g · 46 kcal · 20.3 g per 100 kcal

Dried beef is portable and very protein-dense, but it is a processed, cured meat and usually high in salt. Treat it as an occasional snack.

Fish

Fish is protein-dense, and oily fish adds omega-3 fats and vitamin D. The FDA advises adults to eat at least 8 ounces of seafood a week, choosing from its lower-mercury "best choices" (FDA).

21. Yellowfin tuna

Protein: 24.8 g per 3 oz (85 g) cooked · 110 kcal · 22.4 g per 100 kcal

Yellowfin is very lean. It is a "good choice" in the FDA's mercury advice, so one serving a week is reasonable.

22. Canned light tuna

Protein: 21.7 g per 3 oz (85 g), packed in water and drained · 99 kcal · 22.0 g per 100 kcal

Cheap, shelf-stable and one of the FDA's "best choices". Light (skipjack) tuna has less mercury than albacore.

23. Haddock

Protein: 17.0 g per 3 oz (85 g) cooked · 76 kcal · 22.2 g per 100 kcal

Haddock is mild and flaky, and among the lowest-calorie protein foods there are.

24. Atlantic cod

Protein: 19.4 g per 3 oz (85 g) cooked · 89 kcal · 21.7 g per 100 kcal

Cod is also an excellent source of iodine. Bake it with lemon, or use it in fish tacos.

25. Alaska pollock

Protein: 20.0 g per 3 oz (85 g) cooked · 94 kcal · 21.2 g per 100 kcal

Pollock is the fish used in many fish fingers and fillets. Plain frozen fillets are cheap and lean.

26. Tilapia

Protein: 22.2 g per 3 oz (85 g) cooked · 110 kcal · 20.3 g per 100 kcal

A mild, inexpensive white fish that takes on whatever seasoning you use.

27. Halibut

Protein: 19.2 g per 3 oz (85 g) cooked · 94 kcal · 20.3 g per 100 kcal

Halibut is firm and meaty, good for grilling. It is a "good choice" in the FDA's mercury advice.

28. Sockeye salmon

Protein: 21.6 g per 3 oz (85 g) cooked · 144 kcal · 15.0 g per 100 kcal

Wild sockeye is leaner than farmed Atlantic salmon and rich in vitamin D.

29. Atlantic salmon (farmed)

Protein: 18.8 g per 3 oz (85 g) cooked · 175 kcal · 10.7 g per 100 kcal

Farmed salmon has more fat, much of it omega-3, which is why its protein density is lower. The fat is part of its value.

30. Canned salmon with bones

Protein: 18.2 g per 3 oz (85 g) drained · 120 kcal · 15.2 g per 100 kcal

The soft bones add calcium. Mash it into salmon cakes, or mix it with yogurt for a sandwich filling.

31. Rainbow trout

Protein: 20.2 g per 3 oz (85 g) cooked · 143 kcal · 14.2 g per 100 kcal

Farmed rainbow trout is low in mercury and high in vitamin D. Whole trout cooks in about 15 minutes.

32. Sardines

Protein: 20.9 g per 3 oz (85 g), canned in oil with bones, drained · 177 kcal · 11.8 g per 100 kcal

Sardines are cheap, low in mercury and rich in calcium and omega-3s. Try them on toast with lemon.

33. Atlantic mackerel

Protein: 20.3 g per 3 oz (85 g) cooked · 223 kcal · 9.1 g per 100 kcal

Atlantic mackerel is on the FDA's "best choices" list, but king mackerel is on the "avoid" list because of its high mercury, so check which one you are buying.

34. Herring

Protein: 19.6 g per 3 oz (85 g) cooked · 173 kcal · 11.3 g per 100 kcal

Herring is an oily fish rich in omega-3s. Pickled herring is much saltier than fresh.

35. Anchovies

Protein: 5.8 g per 5 fillets (20 g), canned in olive oil, drained · 42 kcal · 13.8 g per 100 kcal

Anchovies are used in small amounts for flavour, so they add protein at the margins. They are very salty.

Shellfish

Shellfish are some of the leanest proteins available and are rich in zinc, iron, selenium and vitamin B12.

36. Octopus

Protein: 25.3 g per 3 oz (85 g) boiled or steamed · 139 kcal · 18.2 g per 100 kcal

Octopus needs slow simmering to become tender. Frozen pre-cooked octopus saves a lot of time.

37. Clams

Protein: 21.7 g per 3 oz (85 g) cooked · 126 kcal · 17.3 g per 100 kcal

Canned clams make a quick, protein-rich pasta sauce.

38. Mussels

Protein: 20.2 g per 3 oz (85 g) cooked · 146 kcal · 13.8 g per 100 kcal

Mussels are cheap, low in mercury and cook in about five minutes. Discard any that stay closed after cooking.

39. Shrimp

Protein: 19.4 g per 3 oz (85 g) boiled or steamed · 101 kcal · 19.1 g per 100 kcal

Frozen cooked shrimp thaws quickly for salads and stir-fries.

40. Scallops

Protein: 17.5 g per 3 oz (85 g) steamed · 94 kcal · 18.5 g per 100 kcal

Pat scallops dry and sear them for about two minutes on each side in a very hot pan.

41. Blue crab

Protein: 15.2 g per 3 oz (85 g) cooked · 71 kcal · 21.5 g per 100 kcal

Crab is very lean. Imitation crab (surimi) has much less protein and added starch.

42. Oysters

Protein: 16.1 g per 3 oz (85 g) cooked (Pacific) · 139 kcal · 11.6 g per 100 kcal

Oysters contain more zinc per serving than any other food. Eat them cooked if you are pregnant, older or have a weakened immune system.

Eggs and dairy

Eggs and dairy provide complete, easily digested protein. The whey protein in milk is especially rich in leucine, the amino acid most strongly linked with triggering muscle protein building.

43. Eggs

Protein: 5.9 g per large egg (50 g), hard-boiled · 70 kcal · 8.4 g per 100 kcal

Eggs are cheap and versatile. Three eggs give about 18 g of protein, and the yolk carries most of the vitamins.

44. Egg whites

Protein: 9.9 g per 3 large egg whites (99 g), cooked · 48 kcal · 20.8 g per 100 kcal

Egg whites are almost pure protein. Mixing one whole egg with two or three whites keeps flavour while cutting calories.

45. Fat-free Greek yogurt

Protein: 18.6 g per ¾ cup (175 ml, 177 g), plain · 103 kcal · 18.2 g per 100 kcal

Straining removes whey, which concentrates the protein. Choose plain and add your own fruit, because flavoured versions often contain added sugar.

46. 2% Greek yogurt

Protein: 17.2 g per ¾ cup (175 ml, 177 g), plain · 122 kcal · 14.1 g per 100 kcal

A little fat makes it creamier and more filling, for about 20 extra calories per serving.

47. Quark (and skyr)

Protein: 20.0 g per ¾ cup (175 ml, 178 g), fat-free quark · 114 kcal · 17.5 g per 100 kcal

Quark is a soft, strained fresh cheese common in Germany and Central Europe. Icelandic skyr is similar; check the label for its protein content.

48. Cottage cheese

Protein: 14.8 g per ½ cup (125 ml, 119 g), 1% milkfat · 86 kcal · 17.2 g per 100 kcal

Cottage cheese is mostly casein, a slowly digested milk protein, which makes it a popular evening snack. Look for lower-sodium versions.

49. Part-skim ricotta

Protein: 14.9 g per ½ cup (125 ml, 131 g) · 181 kcal · 8.3 g per 100 kcal

Ricotta works in lasagne, on toast with fruit, or whipped into pancakes.

50. Parmesan

Protein: 10.7 g per 30 g · 118 kcal · 9.1 g per 100 kcal

Parmesan has the most protein per gram of any cheese here, and its strong flavour means a little goes a long way.

51. Swiss cheese

Protein: 8.1 g per 30 g · 114 kcal · 7.1 g per 100 kcal

Swiss (Emmental) is naturally lower in sodium than many cheeses.

52. Part-skim mozzarella

Protein: 7.3 g per 30 g · 76 kcal · 9.6 g per 100 kcal

The leanest of the common cheeses on this list.

53. Cheddar

Protein: 7.2 g per 30 g · 122 kcal · 5.9 g per 100 kcal

Cheddar has as much protein as mozzarella but more fat and calories. Use a strong, mature cheddar so you need less.

54. Milk

Protein: 8.7 g per cup (250 ml), 1% milkfat · 108 kcal · 8.0 g per 100 kcal

Milk is a cheap protein drink. Ultra-filtered milks have more protein per cup; check the label.

55. Kefir

Protein: 7.7 g per 250 g (about 1 cup), plain low-fat · 92 kcal · 8.4 g per 100 kcal

Kefir is fermented milk with live cultures and a tangy taste. Use it in smoothies or overnight oats.

56. Skim milk powder

Protein: 6.3 g per ¼ cup (60 ml, 18 g) · 64 kcal · 9.8 g per 100 kcal

Stir milk powder into porridge, soups or smoothies to raise their protein cheaply.

Legumes

Beans, lentils and peas give protein plus fibre, folate, potassium and iron, which most people need more of. Their protein density is lower because they also contain starch, so they work best combined with other protein foods or in generous portions.

57. Lupins

Protein: 27.3 g per cup (250 ml) cooked · 209 kcal · 13.1 g per 100 kcal

Lupin beans have about twice the protein of most beans. They are sold pickled as a snack in Mediterranean shops. Lupin is a recognised allergen in the EU and can cross-react with peanut allergy.

58. Lentils

Protein: 18.9 g per cup (250 ml) cooked · 243 kcal · 7.8 g per 100 kcal

Lentils need no soaking and cook in 15 to 25 minutes. Red lentils break down into soups and dals; green and brown hold their shape in salads.

59. Split peas

Protein: 17.3 g per cup (250 ml) cooked · 244 kcal · 7.1 g per 100 kcal

Split peas make thick soups and the Indian dish dal.

60. Kidney beans

Protein: 17.1 g per cup (250 ml) cooked · 232 kcal · 7.4 g per 100 kcal

Always boil dried kidney beans hard for at least 10 minutes. Raw or undercooked kidney beans contain a lectin that causes severe stomach upset. Canned beans are already cooked.

61. Small white (navy) beans

Protein: 17.0 g per cup (250 ml) cooked · 269 kcal · 6.3 g per 100 kcal

The bean used in baked beans. Making your own lets you control the sugar and salt.

62. Pinto beans

Protein: 16.3 g per cup (250 ml) cooked · 258 kcal · 6.3 g per 100 kcal

Pinto beans are used in refried beans and burritos.

63. Black beans

Protein: 16.0 g per cup (250 ml) cooked · 254 kcal · 6.3 g per 100 kcal

Black beans are high in fibre and work in soups, salads, tacos and even brownies.

64. Great northern beans

Protein: 15.6 g per cup (250 ml) cooked · 221 kcal · 7.1 g per 100 kcal

A mild white bean for soups and stews.

65. Chickpeas

Protein: 15.4 g per cup (250 ml) cooked · 284 kcal · 5.4 g per 100 kcal

Roast drained chickpeas until crisp for a snack, or blend them into hummus.

66. Mung beans

Protein: 15.0 g per cup (250 ml) cooked · 224 kcal · 6.7 g per 100 kcal

Whole mung beans cook quickly and are used in Indian dals and Asian sweet soups.

67. Adzuki beans

Protein: 18.3 g per cup (250 ml) cooked · 311 kcal · 5.9 g per 100 kcal

Small red beans used in Japanese and Chinese cooking, often sweetened as red bean paste. Plain cooked adzuki beans work in savoury dishes too.

68. Black-eyed peas

Protein: 14.0 g per cup (250 ml) cooked · 210 kcal · 6.7 g per 100 kcal

They cook faster than most dried beans and are a staple of West African and Southern US cooking.

69. Fava (broad) beans

Protein: 13.6 g per cup (250 ml) cooked · 198 kcal · 6.9 g per 100 kcal

Fava beans are used in Middle Eastern ful medames. People with G6PD deficiency should avoid them, because they can trigger a serious reaction called favism.

70. Green peas

Protein: 9.1 g per cup (250 ml) cooked · 142 kcal · 6.4 g per 100 kcal

Frozen peas are a quick way to add protein and fibre to pasta, rice and soups.

Soy foods and other plant proteins

Soy is one of the few plant foods with a complete amino acid profile similar to animal protein. Other plant proteins are lower in one or more essential amino acids, but eating a variety across the day covers your needs.

71. Soybeans

Protein: 30.2 g per cup (250 ml) cooked · 314 kcal · 9.6 g per 100 kcal

Mature soybeans have more protein per cup than any other bean on this list.

72. Roasted soybeans

Protein: 11.4 g per ¼ cup (60 ml, 29 g) · 130 kcal · 8.8 g per 100 kcal

Dry-roasted soybeans ("soy nuts") are a crunchy snack with more protein than peanuts.

73. Edamame

Protein: 23.5 g per cup (250 ml) cooked · 268 kcal · 8.8 g per 100 kcal

Young green soybeans. Buy them frozen and shelled, and boil them for a few minutes.

74. Tempeh

Protein: 27.3 g per 150 g cooked · 296 kcal · 9.2 g per 100 kcal

Tempeh is fermented whole soybeans pressed into a cake. It is firmer and has more protein than tofu. Slice it thinly and pan-fry it with soy sauce.

75. Firm tofu

Protein: 12.3 g per 150 g · 105 kcal · 11.7 g per 100 kcal

Protein varies a lot between soft, firm and extra-firm tofu, so compare labels. Press firm tofu to remove water before baking or frying.

76. Soy milk

Protein: 7.4 g per cup (250 ml), unsweetened and fortified · 85 kcal · 8.7 g per 100 kcal

Soy milk is the plant milk closest to cow's milk in protein. Almond, oat and rice drinks usually have much less.

77. Seitan (vital wheat gluten)

Protein: 15.0 g per 20 g of vital wheat gluten flour · 74 kcal · 20.3 g per 100 kcal

Seitan is made by mixing gluten flour with water and seasonings, then simmering it. It is very protein-dense but unsuitable for anyone with coeliac disease or gluten sensitivity.

78. Spirulina

Protein: 5.7 g per 10 g of dried powder · 29 kcal · 19.8 g per 100 kcal

Spirulina is very high in protein by weight, but people eat it in small amounts, so it contributes little. It is sold as a supplement; buy from a brand that tests for contaminants.

Protein powders

Powders are convenient, but they are dietary supplements, which the FDA does not approve for safety or effectiveness before they are sold (FDA). If you use one, choose a product certified by an independent tester such as NSF Certified for Sport or Informed Sport. Food should still provide most of your protein.

79. Whey protein

Protein: 16.7 g per 29 g scoop (CNF generic whey isolate drink powder) · 103 kcal · 16.2 g per 100 kcal

Protein per scoop varies widely between products, so read the label. Whey is quickly digested and rich in leucine, which makes it popular after training.

80. Soy protein powder

Protein: 25.0 g per 45 g scoop · 175 kcal · 14.3 g per 100 kcal

A complete plant protein for vegans or anyone avoiding dairy. Pea and rice blends are other dairy-free options.

Nuts and seeds

Nuts and seeds are calorie-dense, with less than 6 g of protein per 100 kcal for most. They are linked with better heart health, but portion size matters if you are managing weight.

81. Hemp seeds

Protein: 9.8 g per 30 g (about 3 tablespoons), hulled · 175 kcal · 5.6 g per 100 kcal

Hulled hemp seeds ("hemp hearts") have the most protein of the seeds on this list. Sprinkle them on yogurt, porridge or salads.

82. Pumpkin seeds

Protein: 9.0 g per 30 g, roasted kernels · 172 kcal · 5.2 g per 100 kcal

Pumpkin seeds are also one of the richest food sources of magnesium.

83. Peanuts

Protein: 7.3 g per 30 g, dry-roasted · 176 kcal · 4.1 g per 100 kcal

Peanuts are legumes and have more protein than tree nuts. Choose unsalted for everyday snacking.

84. Peanut butter

Protein: 7.5 g per 2 tablespoons (30 ml, 31 g), natural · 184 kcal · 4.0 g per 100 kcal

Choose versions made only from peanuts (and perhaps salt). It is easy to eat a lot, so measure your spoonfuls.

85. Almonds

Protein: 6.3 g per 30 g (about 23 almonds), dry-roasted · 179 kcal · 3.5 g per 100 kcal

Almonds are also rich in vitamin E and magnesium.

86. Pistachios

Protein: 6.3 g per 30 g, dry-roasted · 170 kcal · 3.7 g per 100 kcal

Buying them in their shells slows you down, which can help with portion control.

87. Sunflower seeds

Protein: 5.8 g per 30 g, dry-roasted kernels · 175 kcal · 3.3 g per 100 kcal

An affordable, nut-free option for schools and lunch boxes.

88. Flaxseed

Protein: 5.5 g per 30 g · 160 kcal · 3.4 g per 100 kcal

Grind flaxseed before eating, because whole seeds tend to pass through undigested. It is also high in fibre and the plant omega-3 ALA.

89. Sesame seeds

Protein: 5.1 g per 30 g, toasted · 170 kcal · 3.0 g per 100 kcal

Tahini (sesame paste) adds protein to dressings, sauces and hummus.

90. Chia seeds

Protein: 5.0 g per 30 g · 146 kcal · 3.4 g per 100 kcal

Chia is better known for its fibre than its protein. Soak it in milk or yogurt for a pudding.

91. Cashews

Protein: 4.6 g per 30 g, dry-roasted · 172 kcal · 2.7 g per 100 kcal

Blended soaked cashews make a creamy dairy-free sauce.

92. Walnuts

Protein: 4.6 g per 30 g · 196 kcal · 2.3 g per 100 kcal

Walnuts are the nut richest in the plant omega-3 ALA, even though they are lower in protein.

Grains

Grains are not high-protein foods on their own, but because people eat them in large amounts, they add up. Choosing whole and higher-protein grains raises your total without much effort.

93. Protein-fortified pasta

Protein: 12.0 g per cup (250 ml) cooked · 243 kcal · 4.9 g per 100 kcal

Pastas made with added protein, or from lentil or chickpea flour, can have even more. Compare labels.

94. Spelt

Protein: 11.3 g per cup (250 ml) cooked · 260 kcal · 4.3 g per 100 kcal

An ancient relative of wheat with a nutty flavour. It contains gluten.

95. Quinoa

Protein: 8.6 g per cup (250 ml) cooked · 235 kcal · 3.7 g per 100 kcal

Quinoa is often called a complete protein, but a cup has only about a third of the protein of a chicken breast. It is best seen as a better-than-average grain.

96. Whole wheat pasta

Protein: 7.9 g per cup (250 ml) cooked · 183 kcal · 4.3 g per 100 kcal

Whole wheat pasta has more fibre than white pasta and a similar amount of protein.

97. Oats

Protein: 6.8 g per 40 g dry · 156 kcal · 4.3 g per 100 kcal

Cook oats in milk or soy milk, or stir in Greek yogurt, to turn porridge into a high-protein breakfast.

98. Sprouted wheat bread

Protein: 5.1 g per slice (38 g) · 100 kcal · 5.1 g per 100 kcal

Sprouted and whole grain breads usually have more protein and fibre than white bread.

Vegetables

Vegetables are low in calories, so their protein density looks respectable, but you would need to eat a lot to get much protein. Count them as a bonus, not a main source.

99. Spinach

Protein: 5.6 g per cup (250 ml) cooked · 44 kcal · 12.9 g per 100 kcal

A cup of cooked spinach is a big pile of fresh leaves. It also adds folate, vitamin K and vitamin A.

100. Broccoli

Protein: 6.0 g per cup (250 ml) cooked · 54 kcal · 11.1 g per 100 kcal

Broccoli is one of the higher-protein vegetables, and it adds fibre and vitamin C.

101. Brussels sprouts

Protein: 6.0 g per cup (250 ml) cooked · 69 kcal · 8.7 g per 100 kcal

Roast them at a high temperature until browned, then toss them with a little parmesan to add a few more grams of protein.

Two sample high-protein days

These examples show how foods from the list add up for a 70 kg adult aiming for about 1.6 g/kg, or 112 g a day. Protein figures are from the entries above. Add fruit, vegetables and healthy fats to taste.

Mixed diet: about 117 g of protein

Plant-based: about 125 g of protein

Who should be careful

• People with kidney disease may need to limit protein. Do not increase protein without talking to your doctor or a renal dietitian (NIDDK).
• Pregnant people and young children should follow the FDA's fish advice and avoid high-mercury fish such as shark, swordfish, king mackerel and bigeye tuna (FDA).
• Anyone watching saturated fat or sodium should favour lean meats, fish, legumes and low-fat dairy over fatty cuts, processed meats and large amounts of cheese. The 2025–2030 Dietary Guidelines keep the limit on saturated fat at under 10% of daily calories.
• People with allergies to milk, eggs, fish, shellfish, soy, wheat, peanuts, tree nuts, sesame or lupin should check labels on processed protein foods and powders.

Where to go next

• See which foods supply the vitamins and minerals that support muscle and recovery in 100 foods rich in vitamins and minerals.
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• Browse more articles and blogs in the food and nutrition category, including evidence-focused sports nutrition writers.

References

• Canadian Nutrient File (CNF), 2015, Health Canada. Values per 100 g, accessed 18 October 2026. https://food-nutrition.canada.ca/cnf-fce/
• Dietary Guidelines for Americans, 2025–2030, US Department of Agriculture and US Department of Health and Human Services (January 2026). https://cdn.realfood.gov/DGA.pdf
• "Dietary Guidelines for Americans 2025-2030: Progress on added sugar, protein hype, saturated fat contradictions", The Nutrition Source, Harvard T.H. Chan School of Public Health (9 January 2026). https://nutritionsource.hsph.harvard.edu/2026/01/09/dietary-guidelines-for-americans-2025-2030/
• Leidy HJ, Clifton PM, Astrup A and others, "The role of protein in weight loss and maintenance", American Journal of Clinical Nutrition 101(6):1320S–1329S (2015). https://doi.org/10.3945/ajcn.114.084038
• Morton RW, Murphy KT, McKellar SR and others, "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults", British Journal of Sports Medicine 52(6):376–384 (2018). https://doi.org/10.1136/bjsports-2017-097608
• Jäger R, Kerksick CM, Campbell BI and others, "International Society of Sports Nutrition Position Stand: protein and exercise", Journal of the International Society of Sports Nutrition 14:20 (2017). https://doi.org/10.1186/s12970-017-0177-8
• Schoenfeld BJ and Aragon AA, "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution", Journal of the International Society of Sports Nutrition 15:10 (2018). https://doi.org/10.1186/s12970-018-0215-1
• "Advice about Eating Fish", US Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish
• "Questions and Answers on Dietary Supplements", US FDA. https://www.fda.gov/food/information-consumers-using-dietary-supplements/questions-and-answers-dietary-supplements
• "Vitamin A and Carotenoids", NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
• "Safe Minimum Internal Temperature Chart", FoodSafety.gov, US Department of Health and Human Services. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
• "Healthy Eating for Adults with Chronic Kidney Disease", National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/eating-nutrition
• "IARC Monographs evaluate consumption of red meat and processed meat", International Agency for Research on Cancer (2015). https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf