Top protein foods per 100g: chicken breast (31g), tuna (30g), turkey (29g), salmon (25g), hemp seeds (31g), and Greek yogurt (10g). For building muscle or weight loss, target 1.6-2.2g protein per kg bodyweight. A 70kg person needs 112-154g protein daily.
| Food | Protein | Calories | Type | Complete? |
|---|---|---|---|---|
| Tuna (canned) | 30g | 109 | Animal | ✅ |
| Chicken breast | 31g | 165 | Animal | ✅ |
| Turkey breast | 29g | 157 | Animal | ✅ |
| Salmon | 25g | 208 | Animal | ✅ |
| Shrimp | 20g | 85 | Animal | ✅ |
| Egg whites | 11g | 52 | Animal | ✅ |
| Greek yogurt (plain) | 10g | 97 | Dairy | ✅ |
| Cottage cheese (low-fat) | 11g | 72 | Dairy | ✅ |
| Hemp seeds | 31g | 553 | Plant | ✅ |
| Tempeh | 19g | 193 | Plant | ✅ |
| Edamame | 11g | 121 | Plant | ✅ |
| Lentils (cooked) | 9g | 116 | Plant | ⚠️ |
| Black beans | 9g | 132 | Plant | ⚠️ |
| Tofu (firm) | 8g | 76 | Plant | ✅ |
| Pumpkin seeds | 19g | 559 | Plant | ⚠️ |
Dried spirulina (57g), canned tuna (30g), chicken breast cooked (31g), turkey breast (29g), and hemp seeds (31g) are among the highest protein foods per 100g. For whole foods, chicken breast and tuna are the most practical high-protein options.
Top plant proteins per 100g: hemp seeds (31g), seitan (25g), tempeh (19g), edamame (11g), lentils cooked (9g), black beans (9g), tofu firm (8g), pumpkin seeds (19g), and nutritional yeast (50g). Hemp seeds and tempeh are among the few complete plant proteins.
The minimum for general health is 0.8g per kg bodyweight. For weight loss and muscle preservation: 1.2-1.6g per kg. For muscle building: 1.6-2.2g per kg. A 70kg person building muscle needs 112-154g protein per day.
Yes. Plain Greek yogurt provides 10g protein per 100g — twice as much as regular yogurt. It also provides calcium, probiotics, and B12. A 200g serving gives 20g protein for about 130 calories.
Best protein-to-calorie ratio foods: egg whites (3.6g protein per 17 calories), canned tuna in water (25g protein per 109 calories), shrimp (20g protein per 85 calories), chicken breast (31g protein per 165 calories), and cottage cheese low-fat (11g protein per 72 calories).
Cooking does not significantly reduce the protein content of food. It can slightly change protein structure (denaturation) but this does not reduce protein quantity. Grilled, boiled, or baked protein sources have essentially the same protein as raw.
For muscle building, prioritize complete proteins with all essential amino acids: chicken breast, salmon, eggs, beef, dairy products, and soy. Consuming 20-40g protein within 2 hours after resistance training maximizes muscle protein synthesis.
No. Whole food protein sources are nutritionally superior to protein shakes for most people. Shakes are a convenient supplement when whole food intake is difficult. For active people needing 150g+ protein per day, shakes can help close the gap.