High Protein Foods List (100 Foods)

Calories and macro data per standard serving. Ideal for muscle building, fat loss, and meal planning.

High Protein

Chicken Breast

165 kcal | P:31g F:3.6g C:0g

High Protein

Turkey Breast

135 kcal | P:30g F:1g C:0g

High Protein

Lean Beef (90%)

176 kcal | P:26g F:10g C:0g

High Protein

Sirloin Steak

180 kcal | P:25g F:8g C:0g

High Protein

Pork Tenderloin

143 kcal | P:26g F:3.5g C:0g

High Protein

Pork Chop (Lean)

172 kcal | P:23g F:7g C:0g

High Protein

Ground Turkey

170 kcal | P:22g F:8g C:0g

High Protein

Lamb (Lean)

206 kcal | P:23g F:12g C:0g

High Protein

Veal

172 kcal | P:24g F:8g C:0g

High Protein

Beef Jerky

116 kcal | P:33g F:1g C:3g

High Protein

Tuna (Canned)

132 kcal | P:28g F:1g C:0g

High Protein

Salmon

208 kcal | P:20g F:13g C:0g

High Protein

Cod

105 kcal | P:23g F:0.9g C:0g

High Protein

Tilapia

128 kcal | P:26g F:2.7g C:0g

High Protein

Shrimp

99 kcal | P:24g F:0.3g C:0g

High Protein

Crab

97 kcal | P:19g F:1.5g C:0g

High Protein

Lobster

129 kcal | P:28g F:1g C:0g

High Protein

Sardines

185 kcal | P:23g F:10g C:0g

High Protein

Mackerel

205 kcal | P:19g F:14g C:0g

High Protein

Trout

190 kcal | P:22g F:10g C:0g

High Protein

Duck Breast

170 kcal | P:24g F:6g C:0g

High Protein

Bison

143 kcal | P:28g F:2.4g C:0g

High Protein

Venison

158 kcal | P:26g F:3g C:0g

High Protein

Ham (Lean)

145 kcal | P:21g F:6g C:1g

High Protein

Roast Beef

170 kcal | P:25g F:7g C:0g

High Protein

Chicken Thigh (Skinless)

180 kcal | P:25g F:8g C:0g

High Protein

Chicken Wings

203 kcal | P:30g F:8g C:0g

High Protein

Salmon Smoked

117 kcal | P:18g F:4g C:0g

High Protein

Anchovies

210 kcal | P:29g F:10g C:0g

High Protein

Catfish

105 kcal | P:18g F:2g C:0g

High Protein

Whole Egg

78 kcal | P:6g F:5g C:0.6g

High Protein

Egg Whites

52 kcal | P:11g F:0g C:1g

High Protein

Greek Yogurt (Non-fat)

100 kcal | P:17g F:0g C:6g

High Protein

Greek Yogurt (Whole)

190 kcal | P:18g F:10g C:8g

High Protein

Cottage Cheese

110 kcal | P:13g F:4g C:3g

High Protein

Skim Milk

83 kcal | P:8g F:0.2g C:12g

High Protein

Whole Milk

150 kcal | P:8g F:8g C:12g

High Protein

Cheddar Cheese

113 kcal | P:7g F:9g C:1g

High Protein

Mozzarella

85 kcal | P:6g F:6g C:1g

High Protein

Parmesan

110 kcal | P:10g F:7g C:1g

High Protein

Ricotta

204 kcal | P:11g F:16g C:2g

High Protein

Kefir

104 kcal | P:9g F:2g C:12g

High Protein

Whey Protein

120 kcal | P:24g F:1g C:3g

High Protein

Casein Protein

120 kcal | P:23g F:1g C:3g

High Protein

Protein Milk

160 kcal | P:20g F:4g C:10g

High Protein

Skyr

110 kcal | P:17g F:0g C:7g

High Protein

Cream Cheese

99 kcal | P:2g F:10g C:1g

High Protein

Goat Cheese

103 kcal | P:6g F:8g C:1g

High Protein

Yogurt (Plain)

100 kcal | P:10g F:0.4g C:3.6g

High Protein

Egg Substitute

120 kcal | P:20g F:0g C:4g

High Protein

Tofu

144 kcal | P:17g F:9g C:3g

High Protein

Tempeh

195 kcal | P:20g F:11g C:9g

High Protein

Seitan

120 kcal | P:21g F:2g C:4g

High Protein

Lentils

230 kcal | P:18g F:0.8g C:40g

High Protein

Chickpeas

269 kcal | P:15g F:4g C:45g

High Protein

Black Beans

227 kcal | P:15g F:1g C:41g

High Protein

Kidney Beans

225 kcal | P:15g F:1g C:40g

High Protein

Edamame

188 kcal | P:18g F:8g C:14g

High Protein

Split Peas

231 kcal | P:16g F:0.8g C:41g

High Protein

Quinoa

222 kcal | P:8g F:4g C:39g

High Protein

Hemp Seeds

166 kcal | P:10g F:14g C:2g

High Protein

Chia Seeds

137 kcal | P:4g F:9g C:12g

High Protein

Pumpkin Seeds

151 kcal | P:7g F:13g C:5g

High Protein

Sunflower Seeds

164 kcal | P:6g F:14g C:7g

High Protein

Almonds

164 kcal | P:6g F:14g C:6g

High Protein

Peanuts

161 kcal | P:7g F:14g C:6g

High Protein

Peanut Butter

188 kcal | P:8g F:16g C:6g

High Protein

Cashews

157 kcal | P:5g F:12g C:9g

High Protein

Pistachios

159 kcal | P:6g F:13g C:8g

High Protein

Soy Milk

80 kcal | P:7g F:4g C:4g

High Protein

Protein Bar

200 kcal | P:20g F:7g C:22g

High Protein

Protein Shake

160 kcal | P:30g F:3g C:5g

High Protein

Nutritional Yeast

60 kcal | P:8g F:1g C:5g

High Protein

Soy Yogurt

130 kcal | P:6g F:4g C:15g

High Protein

Lupini Beans

198 kcal | P:26g F:4g C:10g

High Protein

Oats

307 kcal | P:11g F:5g C:54g

High Protein

High Protein Bread

110 kcal | P:10g F:3g C:15g

High Protein

Ezekiel Bread

80 kcal | P:8g F:1g C:15g

High Protein

Protein Pasta

190 kcal | P:20g F:3g C:32g

High Protein

Chickpea Pasta

190 kcal | P:14g F:3g C:32g

High Protein

Buckwheat

155 kcal | P:6g F:1g C:33g

High Protein

Farro

170 kcal | P:7g F:2g C:35g

High Protein

Barley

193 kcal | P:6g F:1g C:44g

High Protein

Brown Rice

216 kcal | P:5g F:1.8g C:45g

High Protein

Wild Rice

166 kcal | P:7g F:0.6g C:35g

High Protein

Protein Pancake

210 kcal | P:18g F:6g C:22g

High Protein

Protein Cereal

180 kcal | P:20g F:4g C:25g

High Protein

Protein Oatmeal

250 kcal | P:20g F:6g C:35g

High Protein

Meal Replacement Shake

250 kcal | P:20g F:8g C:30g

High Protein

Protein Muffin

220 kcal | P:15g F:8g C:25g

High Protein

Protein Cookie

190 kcal | P:12g F:7g C:20g

High Protein

Protein Waffle

210 kcal | P:16g F:6g C:24g

High Protein

Protein Pizza

280 kcal | P:25g F:9g C:30g

High Protein

Protein Wrap

180 kcal | P:15g F:4g C:28g

High Protein

Protein Granola

270 kcal | P:20g F:10g C:30g

High Protein

High Protein Soup

190 kcal | P:18g F:6g C:20g

High Protein

Protein Ice Cream

160 kcal | P:15g F:4g C:18g

High Protein

Protein Pudding

150 kcal | P:20g F:3g C:10g

High Protein

Protein Oat Bar

200 kcal | P:18g F:7g C:22g

High Protein

Protein Granola

270 kcal | P:20g F:10g C:30g

High Protein Foods Top 30

1. Beef Jerky 33g
2. Chicken Breast 31g
3. Turkey Breast 30g
4. Chicken Wings 30g
5. Protein Shake 30g
6. Lobster 28g
7. Tuna (Canned) 28g
8. Bison 28g
9. Anchovies 29g
10. Tilapia 26g
11. Lean Beef (90%) 26g
12. Pork Tenderloin 26g
13. Venison 26g
14. Roast Beef 25g
15. Sirloin Steak 25g
16. Chicken Thigh (Skinless) 25g
17. Shrimp 24g
18. Veal 24g
19. Whey Protein 24g
20. Duck Breast 24g
21. Cod 23g
22. Lamb (Lean) 23g
23. Sardines 23g
24. Casein Protein 23g
25. Pork Chop (Lean) 23g
26. Ground Turkey 22g
27. Trout 22g
28. Ham (Lean) 21g
29. Seitan 21g
30. Salmon 20g

More Health Calculators

BMR Calculator Body Fat Calculator Ideal Weight Muscle Mass Body Water Body Shape Tools Calorie Deficit Weight Loss Planner Macro Calculator Target Fat Loss Steps for Weight Loss Workout Templates Food Calories Meal Plan Generator High Protein Foods Low Calorie Foods Restaurant Calories

High Protein Foods FAQ

Do I need to calculate calories first? +

No, but it’s recommended. Using a calorie calculator ensures your high-protein meal plan matches your personal daily calorie and macro targets.

How much protein should I eat per day? +

Protein needs vary by age, weight, and activity level. A common guideline is 1.2–2.2 grams of protein per kilogram of body weight, depending on whether you’re maintaining, losing, or gaining muscle.

Are high-protein diets safe for my kidneys? +

For healthy individuals, a high-protein diet is generally safe. People with pre-existing kidney issues should consult a healthcare professional before significantly increasing protein intake.

Can I get enough protein from plant-based foods? +

Yes. Foods like tofu, tempeh, lentils, chickpeas, quinoa, and edamame are excellent plant-based protein sources. Combining different sources ensures all essential amino acids are covered.

Which high-protein foods are best for muscle gain? +

Lean meats (chicken, turkey, beef), fish, eggs, dairy, protein powders, and soy products are ideal for muscle building due to their high protein content and bioavailability.