Animal-based protein sources
Animal proteins are "complete" — they contain all essential amino acids in adequate amounts, and tend to have high leucine content, which is key for muscle protein synthesis.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast (cooked) | 100g | 31g | 165 kcal |
| Turkey breast (cooked) | 100g | 29g | 157 kcal |
| Canned tuna (in water) | 100g | 25g | 116 kcal |
| Salmon (cooked) | 100g | 25g | 208 kcal |
| Cod (cooked) | 100g | 23g | 105 kcal |
| Beef (lean, cooked) | 100g | 26g | 215 kcal |
| Shrimp (cooked) | 100g | 24g | 99 kcal |
| Eggs (whole) | 1 large | 6g | 70 kcal |
| Egg whites | 100g | 11g | 52 kcal |
| Greek yogurt (0% fat) | 170g | 17g | 100 kcal |
| Cottage cheese (low fat) | 100g | 11g | 72 kcal |
| Skyr (Icelandic yogurt) | 170g | 20g | 110 kcal |
| Whey protein powder | 30g scoop | 24g | 120 kcal |
Plant-based protein sources
Most plant proteins are "incomplete" — they lack one or more essential amino acids. Eating a variety of plant protein sources throughout the day addresses this effectively. Leucine content is generally lower, which means plant-based eaters may benefit from slightly higher total protein intakes.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Tempeh | 100g | 19g | 193 kcal |
| Edamame (cooked) | 100g | 11g | 122 kcal |
| Tofu (firm) | 100g | 8–12g | 76–144 kcal |
| Lentils (cooked) | 100g | 9g | 116 kcal |
| Black beans (cooked) | 100g | 8g | 132 kcal |
| Chickpeas (cooked) | 100g | 9g | 164 kcal |
| Pumpkin seeds | 30g | 8g | 170 kcal |
| Hemp seeds | 30g | 10g | 166 kcal |
| Peanut butter | 2 tbsp | 8g | 190 kcal |
| Quinoa (cooked) | 100g | 4g | 120 kcal |
| Seitan | 100g | 25g | 143 kcal |
| Pea protein powder | 30g scoop | 21g | 110 kcal |
Practical high-protein meal ideas
Breakfast (~30–40g protein)
- 4 scrambled eggs + 170g Greek yogurt: ~41g protein
- Skyr with protein powder + berries: ~38g protein
- 3-egg omelette with cottage cheese: ~32g protein
Lunch (~35–45g protein)
- 150g canned tuna + salad + 2 eggs: ~44g protein
- 200g chicken breast + vegetables: ~62g protein
- Lentil soup + tempeh: ~38g protein (plant-based)
Dinner (~35–45g protein)
- 150g salmon + edamame: ~47g protein
- 200g lean beef + Greek yogurt dressing: ~58g protein
- Tofu stir-fry with edamame and quinoa: ~35g protein (plant-based)
Find out exactly how much protein you need based on your weight and goals.
Calculate my protein needs →Frequently asked questions
What is the highest protein food per 100g?
Dried/defatted meat and protein powders top the list. Among whole foods, chicken breast (~31g/100g), tuna (~25g/100g), and seitan (~25g/100g) are among the highest. Turkey breast and most lean meats are comparable.
Can you get enough protein on a plant-based diet?
Yes, with planning. Tempeh, seitan, edamame, lentils, and legumes are strong plant protein sources. Plant-based eaters may need slightly higher total protein intake due to lower digestibility and leucine content compared to animal proteins.
Does cooking affect protein content?
Cooking doesn't destroy protein — it denatures it (changes its structure), which actually improves digestibility in most cases. Protein amounts per 100g of cooked food are slightly higher than raw because cooking reduces water content and concentrates the food.
Not medical advice. Nutritional values are approximate and may vary by brand, preparation method, and source. People with kidney disease should consult a healthcare provider about protein intake.