High Protein Foods List: Complete Database (Animal & Plant Sources)

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

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The highest protein foods per 100g: chicken breast (31g), tuna (30g), turkey breast (29g), salmon (25g), shrimp (24g), eggs (13g), Greek yogurt (10g). Best plant proteins: tempeh (19g), edamame (11g), tofu (8g), lentils (9g). This is a pure protein reference database — ranked by protein content regardless of calories.

🔬 Nutrition Facts — Per Reference: 100g Chicken Breast

Source: USDA FoodData Central · 2026

165

Calories (kcal)

Protein31g

Carbohydrates0g

Fat3.6g

Fiber0g

Sugar0g

Sodium74mg

🥗 Key Ingredients & Nutrients at a Glance

🍗31g/100gChicken Breast

🐟30g/100gTuna (canned)

🦃29g/100gTurkey

🐟25g/100gSalmon

🍽️19g/100gTempeh

🫛11g/100gEdamame

🫙10g/100gGreek Yogurt

🥚13g/100gEggs

📊 Quick Facts

•#1 animal protein density: Chicken breast (31g/100g)
•#1 plant protein density: Tempeh (19g/100g)
•Highest protein/calorie ratio: Egg whites (11g protein per 52 cal/100g)
•Daily protein need: 0.8g/kg (sedentary) to 2.2g/kg (athletes)
•Complete plant proteins: Quinoa, soy, tempeh, edamame — have all 9 amino acids
•Richest protein snack: Greek yogurt (17g/cup) or cottage cheese (14g/½ cup)

🚨 Top Problems — Solved

❌ Problem

You're eating 'high protein' but not hitting your daily goals (150g+)

✅ Solution

Build meals around anchor proteins: 5oz chicken (38g) + 5oz can tuna (34g) + 1 cup Greek yogurt (23g) + 2 eggs (12g) = 107g protein in 4 foods. Add 1 cup edamame snack (+11g) and cottage cheese (14g) = 132g from 6 sources. Done.

❌ Problem

You're vegan and struggling to get 30g protein per meal from plants

✅ Solution

Best vegan 30g protein meals: ¾ cup tempeh (17g) + 1 cup edamame (12g) + 2 tbsp nutritional yeast (8g) = 37g. Or: 1.5 cup firm tofu (18g) + 1 cup lentils (18g) = 36g. Pair complementary proteins (grains + legumes) for complete amino acid profiles.

❌ Problem

You're confused by protein quality claims — what actually matters?

✅ Solution

Biological Value (BV) ranks protein usability: whey protein (104), eggs (100), milk (91), beef (80), soy (74), wheat (54). For muscle building, animal proteins with high leucine content (eggs, dairy, chicken) trigger muscle protein synthesis most effectively. For general health, any varied protein sources work.

❌ Problem

Protein supplements seem necessary but are very expensive

✅ Solution

Whole food protein cost per 20g: canned tuna ($0.30–0.60), eggs ($0.40), chicken breast ($0.80), Greek yogurt ($0.50–0.80). Whey protein: $0.50–0.80 per 20g. Whole foods win on cost AND nutrition (vitamins, minerals, satiety). Supplements are convenient, not superior.

Top 20 High Protein Foods Ranked

Food	Protein/100g	Calories/100g	Type	Complete?
Chicken Breast	31g	165 cal	Animal	✅ Yes
Tuna (canned)	30g	116 cal	Animal	✅ Yes
Turkey Breast	29g	157 cal	Animal	✅ Yes
Salmon	25g	208 cal	Animal	✅ Yes
Shrimp	24g	99 cal	Animal	✅ Yes
Egg Whites	11g	52 cal	Animal	✅ Yes
Whole Eggs	13g	155 cal	Animal	✅ Yes
Greek Yogurt (0%)	10g	59 cal	Dairy	✅ Yes
Cottage Cheese	11g	72 cal	Dairy	✅ Yes
Tempeh	19g	195 cal	Plant	✅ Yes
Tofu (firm)	8g	76 cal	Plant	✅ Yes
Edamame	11g	122 cal	Plant	✅ Yes
Lentils (cooked)	9g	116 cal	Plant	❌ Incomplete
Chickpeas	9g	164 cal	Plant	❌ Incomplete
Quinoa (cooked)	4g	120 cal	Plant	✅ Yes
Beef (lean)	26g	250 cal	Animal	✅ Yes
Pork Loin	26g	242 cal	Animal	✅ Yes
Cheddar Cheese	25g	402 cal	Dairy	✅ Yes
Peanut Butter	25g	588 cal	Plant	❌ Incomplete
Almonds	21g	579 cal	Plant	❌ Incomplete

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❓ Frequently Asked Questions (20)

Click any question to expand the expert answer

What foods are highest in protein?

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The highest protein foods are chicken breast (31g/100g), tuna (30g/100g), turkey (29g/100g), Greek yogurt (10g/100g), eggs (13g/100g), and lentils (9g/100g).

How much protein do I need per day?

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General recommendation: 0.8g per kg of bodyweight for sedentary adults. For active people and those building muscle: 1.6–2.2g per kg. A 70kg person needs about 56–154g daily depending on activity.

What are good plant-based protein sources?

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Best plant proteins: lentils (9g/½ cup), chickpeas (7g/½ cup), tofu (10g/½ cup), edamame (8g/½ cup), tempeh (15g/½ cup), quinoa (8g/cup), and peanut butter (8g/2 tbsp).

Is chicken the highest protein food?

What is a high protein breakfast?

Can I get enough protein on a vegan diet?

What are complete proteins?

Is Greek yogurt high in protein?

How do I increase my protein intake?

What nuts are highest in protein?

What are high protein low fat foods?

Is rice high in protein?

What are high protein snacks?

Is protein powder necessary?

How much protein is in 2 eggs?

What is the best protein source for muscle building?

Is tuna good for weight loss?

What are high protein foods for vegetarians?

Is salmon high in protein?

Can eating too much protein be harmful?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.