High Protein Foods: 50 Foods Ranked by Protein (Chart)

The short answer: the top high protein foods are lean meat, poultry, fish, eggs, dairy, soy foods, beans and lentils.

Most per serving: tempeh (34 g per cup), chicken breast and turkey breast (26 g per 3 oz)

Cheapest: dried beans, eggs and milk, at about 34 to 67 cents per 20 grams of protein

Lowest calorie: egg whites, cod, shrimp, tuna and nonfat Greek yogurt (more in our low calorie foods list)

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Protein and calorie numbers are from USDA FoodData Central and prices are BLS averages for September 2026, both checked November 5, 2026.

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High protein foods are foods that give you a lot of protein per serving, like chicken breast, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils and beans. The chart below ranks 50 of them by grams of protein per everyday serving, with calories, so you can see which ones are the best value for your plate. After the chart you will find low calorie picks, the cheapest protein per 20 grams, plant-based options and a simple three-day menu.

Top 10 high protein foods at a glance

Rank	Food	Serving	Protein	Calories
1	Tempeh	1 cup	34 g	319
2	Chicken breast, roasted	3 oz	26 g	140
3	Turkey breast, roasted	3 oz	26 g	125
4	Beef top sirloin, lean, broiled	3 oz	25 g	159
5	Ground beef 90% lean, cooked	3 oz	24 g	196
6	Cottage cheese, 2%	1 cup	24 g	183
7	Ground turkey 93% lean, cooked	3 oz	23 g	181
8	Pork chop, lean, broiled	3 oz	23 g	153
9	Firm tofu	1/2 cup	22 g	181
10	Pork tenderloin, roasted	3 oz	22 g	122

Full list: 50 high protein foods by serving

All values are rounded from USDA FoodData Central (SR Legacy entries). Brands, cuts and cooking change the numbers, so check your labels.

Meat and poultry. Lean cuts give the most protein for the calories.

Food	Serving	Protein	Calories	Good to know
Chicken breast, roasted	3 oz	26 g	140	Lean and easy to batch cook.
Turkey breast, roasted	3 oz	26 g	125	Leanest of the roast meats.
Beef top sirloin, lean	3 oz	25 g	159	Trim visible fat before cooking.
Ground beef 90% lean	3 oz	24 g	196	Drain the pan for fewer calories.
Ground turkey 93% lean	3 oz	23 g	181	Swap in for beef in tacos.
Pork chop, lean	3 oz	23 g	153	Cook to 145°F and rest 3 minutes.
Pork tenderloin	3 oz	22 g	122	Roasts in about 25 minutes.
Chicken thigh, roasted	3 oz	21 g	152	Often cheaper than breast.
Canned chicken	3 oz	19 g	140	Shelf stable for quick salads.
Beef jerky	1 oz	9 g	115	Watch the sodium on the label.

Fish and seafood. Most fish is lean. Canned fish is the budget pick.

Food	Serving	Protein	Calories	Good to know
Tilapia, cooked	3 oz	22 g	109	Mild and quick to bake.
Sardines, canned in oil	3 oz	21 g	177	Bones add calcium.
Shrimp, cooked	3 oz	20 g	84	Frozen shrimp thaws fast.
Cod, cooked	3 oz	19 g	89	Very lean white fish.
Salmon, farmed, cooked	3 oz	19 g	175	Higher in fat, including omega-3s.
Canned light tuna in water	3 oz	17 g	73	A low cost pantry staple.
Canned pink salmon	3 oz	17 g	110	Cheaper than fresh salmon.

Eggs and dairy. Cottage cheese and Greek yogurt lead this group.

Food	Serving	Protein	Calories	Good to know
Cottage cheese, 2%	1 cup	24 g	183	Great with fruit or on toast.
Greek yogurt, plain nonfat	6 oz	17 g	100	Add your own fruit to skip added sugar.
Ricotta, part skim	1/2 cup	14 g	171	Stir into pasta or eggs.
Egg whites	3 large	11 g	51	Sold in cartons for easy use.
Milk, 2%	1 cup	8 g	122	Easy protein in oats and smoothies.
Parmesan, grated	1 oz	8 g	118	A little goes a long way.
Swiss cheese	1 oz	8 g	110	Good on sandwiches.
Cheddar cheese	1 oz	7 g	115	Buy blocks and shred at home.
Mozzarella, part skim	1 oz	7 g	71	String cheese is the snack version.
Egg, hard-boiled	1 large	6 g	78	Boil a dozen for the week.

Beans, soy and other plant proteins. These add fiber as well as protein.

Food	Serving	Protein	Calories	Good to know
Tempeh	1 cup	34 g	319	Fermented soy with a firm bite.
Firm tofu	1/2 cup	22 g	181	Press it before you pan fry.
Vital wheat gluten (seitan)	1 oz	21 g	104	The base for homemade seitan.
Lentils, cooked	1 cup	18 g	230	No soaking needed.
Edamame, cooked	1 cup	18 g	188	Buy frozen and shelled.
Split peas, cooked	1 cup	16 g	231	Classic for soup.
Black beans, cooked	1 cup	15 g	227	Canned or dried both work.
Chickpeas, cooked	1 cup	15 g	269	Roast them for a crunchy snack.
Pinto beans, cooked	1 cup	15 g	245	The cheapest dried bean in many stores.
Navy beans, cooked	1 cup	15 g	255	Highest fiber bean on this list.
Lima beans, cooked	1 cup	15 g	216	Buttery texture in stews.
Roasted soybeans	1 oz	12 g	126	A crunchy, shelf stable snack.

Nuts, seeds and grains. Use these to top up a meal.

Food	Serving	Protein	Calories	Good to know
Spelt, cooked	1 cup	11 g	246	A chewy whole grain.
Hemp seeds	3 tbsp	9 g	166	Sprinkle on yogurt or salad.
Pumpkin seeds	1 oz	8 g	157	Also called pepitas.
Quinoa, cooked	1 cup	8 g	222	Cooks in about 15 minutes.
Whole-wheat spaghetti, cooked	1 cup	8 g	209	Pair with a meat or lentil sauce.
Peanut butter	2 tbsp	7 g	191	Calorie dense, so measure it.
Peanuts, dry-roasted	1 oz	7 g	164	Cheaper than tree nuts.
Almonds	1 oz	6 g	162	Pick unsalted when you can.

Vegetables. These are sides, not mains. They still add up.

Food	Serving	Protein	Calories	Good to know
Green peas, cooked	1 cup	8 g	125	Frozen peas are fine.
Brussels sprouts, cooked	1 cup	6 g	65	Roast them until crisp.
Spinach, cooked	1 cup	5 g	41	Cooks down a lot.

High protein low calorie foods

If you want protein without many calories, lean fish, poultry, egg whites and nonfat dairy come out on top. This list sorts the leanest picks by protein per 100 calories. For plant options ranked by protein per cup and per 100 calories, see our list of high protein vegetables. To turn these foods into dinners, see high protein low carb meals.

Food	Serving	Protein	Calories	Protein per 100 calories
Shrimp	3 oz	20 g	84	24 g
Canned light tuna	3 oz	17 g	73	23 g
Cod	3 oz	19 g	89	22 g
Egg whites	3 large	11 g	51	21 g
Turkey breast	3 oz	26 g	125	20 g
Tilapia	3 oz	22 g	109	20 g
Vital wheat gluten	1 oz	21 g	104	20 g
Chicken breast	3 oz	26 g	140	19 g
Pork tenderloin	3 oz	22 g	122	18 g
Greek yogurt, nonfat	6 oz	17 g	100	17 g

For a fuller list of low calorie dishes built on these foods, see our low calorie meals.

The cheapest high protein foods

We divided the national average price by the protein in the amount you buy. Prices are U.S. city averages for September 2026 from the Bureau of Labor Statistics, such as the boneless chicken breast series; protein is from USDA FoodData Central for the raw food. For protein alongside every other food group, see the healthy foods list.

Food	BLS average price	Protein in that amount	Cost per 20 g protein
Dried beans	$1.669 per lb	about 97 g	about $0.34
Eggs, large	$2.272 per dozen	about 75 g	about $0.60
Whole milk	$4.106 per gallon	about 123 g	about $0.67
Boneless chicken breast	$4.203 per lb	about 102 g	about $0.82
Cheddar cheese	$6.133 per lb	about 110 g	about $1.12
Ground beef	$6.792 per lb	about 78 g	about $1.74

Beans and eggs win by a mile. Store prices vary, so the grocery price book is a handy way to track what these cost where you shop. A pot of red beans and rice is one classic way to turn cheap dried beans into a filling dinner.

How much protein you need

The adult RDA is 0.8 grams of protein per kilogram of body weight, or about 54 grams a day for a 150-pound person. Harvard's Nutrition Source points out that this number is a minimum to prevent deficiency, and that the package matters: fish, poultry, beans and nuts are better choices than processed meat. Many people split protein across meals rather than loading it all into dinner. Ask your doctor or a registered dietitian for a number that fits you. Curious how an all-animal-food plan looks? Our carnivore diet meal plan lists protein per serving for each meal.

Day	Breakfast	Lunch	Dinner
1	Greek yogurt with berries and pumpkin seeds	Tuna salad on whole-wheat bread	Sheet pan chicken breast with Brussels sprouts
2	Two eggs plus cottage cheese and fruit	Lentil soup with a slice of cheese toast	Turkey chili with black beans
3	Peanut butter oatmeal made with milk	Chicken and quinoa bowl with edamame	Baked cod with peas and potatoes

Want more ideas built on this chart? Try our high protein meals, high protein meal prep and healthy snacks. Start the day with our high-protein breakfast ideas.

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Frequently asked questions

What foods are high in protein? Foods high in protein include chicken breast, turkey, lean beef, pork tenderloin, fish, shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils and beans. A 3-ounce serving of roasted chicken breast has about 26 grams of protein, according to USDA FoodData Central.

What food has the most protein? Per typical serving, tempeh, chicken breast, turkey breast, lean sirloin and cottage cheese are at the top of our chart, with 24 to 34 grams each. Lean meats and fish give the most protein for the fewest calories, while beans and lentils add fiber too.

What are high protein low calorie foods? High protein low calorie foods include egg whites, cod, shrimp, canned tuna in water, turkey breast, chicken breast, nonfat Greek yogurt and 2% cottage cheese. Each gives roughly 1 gram of protein for every 4 to 8 calories, based on USDA FoodData Central values.

What is the cheapest high protein food? Dried beans were the cheapest protein in our check, at about 34 cents per 20 grams of protein using the September 2026 BLS average of $1.669 a pound. Eggs came next at about 60 cents and whole milk at about 67 cents per 20 grams.

How much protein do I need a day? The RDA for adults is 0.8 grams of protein per kilogram of body weight, which is about 54 grams for a 150-pound person. Harvard's Nutrition Source calls that a minimum, so ask your doctor or a registered dietitian what fits your age, health and activity.

What are the best plant-based high protein foods? The best plant-based high protein foods are tempeh, firm tofu, edamame, lentils, split peas, beans, seitan, peanuts and pumpkin seeds. Firm tofu has about 22 grams of protein per half cup and cooked lentils about 18 grams per cup.

Which vegetables are highest in protein? Green peas, Brussels sprouts, cooked spinach, corn, broccoli and asparagus are among the higher protein vegetables, with about 4 to 8 grams per cooked cup. That is helpful, but vegetables work best as a side to a main protein.

How do I plan meals around high protein foods? The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. gives you a weekly meal grid and an aisle-sorted grocery list, so you can choose a protein for each dinner first and buy it once.

Where can I save my favorite high protein recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. has fillable recipe pages and dividers, so the high protein meals your family likes stay in one place instead of scattered across screenshots.

Is there a bundle with the meal planner and recipe binder? Yes, there is a bundle with the meal planner and recipe binder. The Family Life Admin Bundle ($15.99, $23.95 bought separately) from HomeBase Paper Co. includes the Meal Planner & Grocery List, the Family Recipe Binder and three more household printables.

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Sources

USDA FoodData Central fdc.nal.usda.gov
Harvard T.H. Chan School of Public Health: Protein nutritionsource.hsph.harvard.edu
BLS average price data: Chicken breast, boneless, per lb data.bls.gov

High protein foods: 50 foods ranked by protein per serving