The highest-protein foods per 100g are chicken breast (31g), tuna (30g), turkey (29g), salmon (25g), and Greek yogurt (17g). Among plant foods, tempeh (19g), edamame (11g), and lentils (9g per cup cooked) lead the list. Most adults need 50-150g of protein per day depending on their weight and goals.
| Food | Protein | Calories | Efficiency |
|---|---|---|---|
| Chicken breast (cooked, 100g) | 31g | 165 cal | 5.3g per 100 cal |
| Tuna, canned in water (100g) | 30g | 132 cal | 4.9g per 100 cal |
| Turkey breast (cooked, 100g) | 29g | 189 cal | 3.3g per 100 cal |
| Beef (lean, cooked, 100g) | 26g | 215 cal | 2.6g per 100 cal |
| Salmon (cooked, 100g) | 25g | 208 cal | 2.6g per 100 cal |
| Tempeh (100g) | 19g | 193 cal | 2.7g per 100 cal |
| Greek yogurt, 0% (100g) | 17g | 97 cal | 5.3g per 100 cal |
| Edamame (cooked, 100g) | 11g | 122 cal | 2.5g per 100 cal |
| Cottage cheese, low-fat (100g) | 11g | 98 cal | 3.2g per 100 cal |
| Eggs (2 large) | 13g | 156 cal | 3.5g per 100 cal |
The highest protein foods per 100g are: chicken breast (31g), tuna (30g), turkey breast (29g), salmon (25g), beef (26g), eggs (13g for 2 eggs), Greek yogurt (17g), cottage cheese (11g), lentils (9g cooked), and edamame (11g). Animal proteins generally have higher protein density than plant proteins.
The highest protein plant foods are: edamame (11g per 100g), tofu firm (8g per 100g), lentils (9g per cup cooked), black beans (15g per cup cooked), chickpeas (15g per cup cooked), quinoa (8g per cup cooked), hemp seeds (10g per 3 tbsp), and tempeh (19g per 100g).
The minimum RDA is 0.8g per kg of body weight (0.36g per pound). For active people and those trying to build muscle or lose fat, 1.6-2.2g per kg is optimal. A 70kg (154 lb) person needs at minimum 56g daily, but 112-154g is better for body composition goals.
The cheapest high-protein foods are: eggs ($0.15-0.25 per egg, 6g protein), canned tuna ($0.50 per serving, 25g protein), chicken thighs ($0.50-0.80 per serving, 25g protein), Greek yogurt ($0.75-1 per serving, 17g protein), lentils ($0.20 per serving cooked, 9g protein), and peanut butter ($0.15 per 2 tbsp, 7g protein).
Complete proteins contain all 9 essential amino acids your body cannot make itself. All animal proteins (meat, eggs, dairy, fish) are complete. Plant proteins are often incomplete — lacking one or more amino acids — except for quinoa, soy (edamame, tofu, tempeh), hemp seeds, and buckwheat which are complete plant proteins.
100g of protein per day is adequate for most people at or around their healthy body weight for general health. For weight loss while preserving muscle, 120-150g is more effective. For muscle building, 140-200g is optimal depending on body weight. 100g of protein requires eating approximately: 3 chicken breasts, or 6 eggs + 2 cups Greek yogurt + 1 can tuna.
Best high-protein snacks: Greek yogurt (17g per 100g), cottage cheese with fruit (14g per half cup), hard-boiled eggs (6g per egg), string cheese (6g per stick), a handful of almonds with a protein bar, tuna on whole grain crackers (20g+), and edamame (11g per 100g). These snacks all provide 10+ grams of protein for under 200 calories.
To hit 150g protein per day without supplements: breakfast (2 eggs + Greek yogurt = 24g), lunch (4oz chicken + cottage cheese = 40g), snack (tuna + string cheese = 32g), dinner (6oz salmon + lentils = 35g) = 131g total. Add 1-2 additional eggs or an extra serving of Greek yogurt to reach 150g.