Discover 100+ high protein foods with complete nutrition data per 100g. Your ultimate high protein foods list for weight loss, muscle building, and a healthy high protein diet. Includes macros, prices, and protein rich foods from every category.
Welcome to HighProtein Foodz — the most comprehensive free resource for high protein foods available online. Whether you're following a high protein diet, looking to build muscle, lose weight, or simply eat healthier, our curated high protein foods list covers everything you need. We've compiled data on over 120 foods, ranking them by protein density so you can find the highest protein foods per 100g at a glance.
Protein rich foods are essential for muscle repair, immune function, hormone production, and satiety. A high protein diet has been shown to boost metabolism, reduce appetite, and help preserve lean muscle mass during weight loss. By including protein foods in every meal, you can stabilize blood sugar levels and maintain steady energy throughout the day. Our protein foods list makes it easy to identify the best options for your goals, whether you prefer animal-based proteins, plant-based alternatives, or supplementation.
When it comes to protein density, some foods stand far above the rest. The highest protein foods per 100g include lean meats like chicken breast and turkey breast (over 30g protein per 100g), fish such as tuna and salmon, eggs, and dairy products like Greek yogurt and cottage cheese. For plant-based eaters, seitan, tempeh, hemp seeds, and pumpkin seeds offer exceptional protein content. Our database ranks every food by protein per 100g, so you can instantly compare options and choose the best high protein foods for your needs.
If you're looking for high protein foods for weight loss, focus on options that deliver maximum protein with minimal calories. Low calorie high protein foods like egg whites, shrimp, cod, turkey breast, and nonfat Greek yogurt provide over 80% of their calories from protein. These low calorie meals keep you full longer, reducing the urge to snack between meals. We've categorized our foods to help you find the best high protein snacks and meal components that support your weight management goals without sacrificing taste.
One of the most frequently asked questions is about the protein in an egg. A large whole egg contains approximately 6-7g of protein, with about 3.6g in the white and 2.7g in the yolk. Eggs are considered a complete protein source, meaning they contain all nine essential amino acids. Beyond eggs, our database covers hundreds of common protein rich foods including meat, poultry, seafood, dairy, legumes, nuts, seeds, and grains — each with complete macronutrient and micronutrient profiles.
Building healthy high protein meals is simple once you know your options. Start with a protein foundation — grilled chicken, fish, lean beef, tofu, or tempeh — then add vegetables and a moderate portion of complex carbohydrates. For high protein snacks, consider Greek yogurt, cottage cheese, beef jerky, hard-boiled eggs, nuts, seeds, or a whey protein shake. Our sorting tools let you filter by protein content, calories, and protein per price to find exactly what fits your diet.
Finding low calorie high protein foods is key for anyone tracking their intake. Skinless poultry, white fish, shellfish, egg whites, nonfat dairy, and most vegetables are naturally low in calories while providing substantial protein. Our database includes calorie and protein data for every food, so you can calculate the perfect macronutrient ratio for your goals. Whether you're on a ketogenic, paleo, vegetarian, or omnivorous high protein diet, you'll find compatible options in our extensive collection.
Our protein foods list is the most detailed you'll find anywhere. Each entry includes protein content, calories, fat, carbohydrates, fiber, and 21 micronutrients per 100g. We also provide average pricing information to help you find the best high protein foods that fit your budget. All data is sourced from USDA FoodData Central, ensuring accuracy and reliability. Bookmark this page and use it as your daily reference for high protein foods — it's completely free, with no registration required.
Cooked chicken breast is one of the highest protein foods, providing approximately 31g of protein per 100g. Other exceptionally high options include turkey breast (29g), tuna (26g), beef jerky (33g), and seitan (25g). For the highest protein foods per 100g, lean meats, poultry, and dried or concentrated protein sources top the list.
The top 10 best high protein foods are: 1) Chicken breast — 31g protein per 100g, 2) Turkey breast — 29g, 3) Tuna — 26g, 4) Salmon — 25g, 5) Greek yogurt (nonfat) — 10g, 6) Eggs — 13g per 100g (6-7g per egg), 7) Cottage cheese — 11g, 8) Lean beef — 26g, 9) Shrimp — 24g, and 10) Tofu — 8g. This protein foods list covers animal and plant sources for every diet.
The top 5 complete proteins (containing all essential amino acids) are: 1) Eggs — considered the gold standard for protein quality, 2) Chicken breast — highest protein density among meats, 3) Whey protein — fastest-digesting complete protein, 4) Salmon — protein plus omega-3 fatty acids, and 5) Quinoa — the only complete plant protein among grains. These protein rich foods are excellent choices for muscle building and overall health.
Beef jerky has the highest protein concentration at approximately 33g per 100g, followed closely by chicken breast at 31g per 100g. When considering protein per calorie, low calorie high protein foods like egg whites (11g protein per 100g with only 52 calories) and shrimp (24g protein per 100g with 99 calories) offer the most efficient protein delivery.
Seven protein rich foods to include in your diet are: 1) Chicken breast, 2) Eggs, 3) Greek yogurt, 4) Salmon, 5) Lentils (9g per 100g cooked), 6) Almonds (21g per 100g), and 7) Cottage cheese. These provide a range of options for healthy high protein meals and snacks throughout the day.
High protein foods include meat (chicken, beef, turkey, pork), fish and seafood (tuna, salmon, shrimp, cod), dairy (Greek yogurt, cottage cheese, milk, cheese), eggs, legumes (lentils, chickpeas, black beans), nuts and seeds (almonds, peanuts, pumpkin seeds, hemp seeds), and soy products (tofu, tempeh, edamame). Our complete high protein foods list covers over 120 options with full nutrition data.
High protein foods are foods that contain a significant amount of protein relative to their weight or calorie content. Generally, foods with more than 20% of calories from protein qualify. Examples include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and certain grains. A high protein diet typically includes multiple servings of these foods throughout the day.
Some common high protein foods include: chicken breast (31g per 100g), eggs (13g per 100g), Greek yogurt (10g per 100g), cottage cheese (11g per 100g), almonds (21g per 100g), peanuts (26g per 100g), lentils (9g per 100g), quinoa (4g per 100g), and whey protein (80g per 100g). Browse our full protein foods list to discover hundreds more options.
Eggs are widely considered the best source of protein because they contain a complete amino acid profile with the highest biological value (a measure of how efficiently the body uses protein). Chicken breast offers the highest protein density among whole foods. For plant-based eaters, quinoa, tofu, tempeh, and hemp seeds are excellent complete protein sources. The best choice depends on your dietary preferences, high protein foods for weight loss goals, and budget.
To get more protein in your diet: 1) Include a protein source at every meal, 2) Start your day with eggs or Greek yogurt, 3) Choose high protein snacks like nuts, beef jerky, or cottage cheese, 4) Add protein powder to smoothies or oatmeal, 5) Opt for lean meats and fish at lunch and dinner, 6) Include legumes and quinoa in salads and bowls, and 7) Replace regular yogurt with Greek yogurt. These low calorie meals and snacks can significantly boost your daily protein intake.
Cooked chicken breast contains approximately 31g of protein per 100g (about 3.5 ounces). A typical 6-ounce (170g) chicken breast provides roughly 52g of protein. Chicken thigh (skinless) has about 26g per 100g. Chicken is one of the most popular high protein foods because it's lean, versatile, and affordable. It's an excellent choice for anyone following a high protein diet.
A large whole egg contains approximately 6-7g of protein — about 3.6g in the egg white and 2.7g in the yolk. Eggs are considered a complete protein source with all nine essential amino acids. Per 100g, eggs provide about 13g of protein. The protein in an egg is often used as a reference standard for protein quality due to its excellent amino acid profile and high bioavailability.
The amount of protein in fish varies by type. Tuna provides about 26g of protein per 100g, salmon has 25g, cod offers 23g, shrimp has 24g, and tilapia provides 26g. Fatty fish like salmon and mackerel also provide heart-healthy omega-3 fatty acids alongside their protein content. Fish is an excellent protein rich food that is generally low in saturated fat and calories.
Protein in cheese varies widely by type. Parmesan is the highest at about 35g of protein per 100g, followed by Romano (32g), low-fat mozzarella (28g), Swiss cheese (27g), cheddar (25g), and cottage cheese (11g). Hard, aged cheeses generally have more protein because they contain less moisture. Cheese is a versatile high protein food that also provides calcium and vitamin B12.
