High Protein Foods (Categorized)
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Here’s a go-to list of high-protein foods, organized by category, so you can build meals around them easily:
🍗 Animal-Based Protein (Complete Proteins)
| Food | Protein per 100g (3.5 oz) |
|---|---|
| Chicken breast (cooked) | 31g |
| Turkey breast | 29g |
| Lean beef (90% lean) | 26g |
| Pork loin | 25g |
| Salmon | 25g |
| Tuna (canned in water) | 23g |
| Eggs (1 large) | 6g |
| Greek yogurt (plain, non-fat) | 10g per 100g (17g per 170g cup) |
| Cottage cheese (low-fat) | 11–14g |
| Milk (cow, 2%) | 8g per cup |
✅ Tip: These are complete proteins — they contain all 9 essential amino acids.
🌱 Plant-Based Protein
| Food | Protein per 100g |
|---|---|
| Tofu (firm) | 10g |
| Tempeh | 19g |
| Lentils (cooked) | 9g |
| Chickpeas (cooked) | 8–9g |
| Black beans | 8g |
| Edamame (cooked soybeans) | 11g |
| Quinoa (cooked) | 4g |
| Nuts (almonds, peanuts) | 21–25g (but calorie-dense) |
| Nut butters | ~8g per 2 tbsp |
| Chia seeds | 17g (but small serving size) |
✅ Combine plant sources (e.g., rice + beans) to get a complete amino acid profile if you're vegetarian or vegan.
💪 Protein Supplements (Optional)
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Whey protein (isolate or concentrate): 20–30g per scoop
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Casein protein: 20–25g per scoop (slow-digesting)
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Plant-based protein powders (pea, rice, hemp): 15–25g per scoop
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Protein bars: 10–20g per bar (check sugar content)
🔥 High-Protein Snack Ideas
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Hard-boiled eggs
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Jerky (low sugar/sodium)
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String cheese
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Protein bars or shakes
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Roasted chickpeas or edamame
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Greek yogurt + fruit