High-Protein Foods List

How to Use This Chart

This chart organizes high-protein foods by category, showing the typical protein content for a standard serving size. Use it as a quick reference to compare options and plan meals.

Protein values come from common nutrition sources and are approximate; actual content can vary by brand, preparation, and other factors. Always check food labels for packaged products.

• Serving sizes reflect common measurements, such as cups or ounces.
• Cooked foods are listed unless otherwise noted.
• Use the chart to identify foods that fit your dietary preferences.

Sources: Louisville Jerky Co., Healthline

Animal-Based Protein Foods

Animal-based foods like meat, poultry, fish, eggs, and dairy are known for providing high-quality protein with all essential amino acids. The table below lists common options and their approximate protein content per serving.

Sources: Teladoc Health

Plant-Based High-Protein Foods

Plant foods can also be excellent sources of protein, though some may lack one or more essential amino acids. Eating a variety of plant proteins throughout the day helps ensure you get all the amino acids your body needs. The following table highlights well-known plant-based protein options.

Sources: Louisville Jerky Co., The I Will Projects, BBC Good Food

Protein Content in Dairy and Eggs

Dairy products and eggs are complete proteins, providing all essential amino acids. They are also convenient options for adding protein to meals and snacks. The table below lists some common dairy and egg options with their protein content.

Sources: Teladoc Health

Protein Content in Legumes and Nuts

Legumes—such as lentils, chickpeas, and edamame—are among the richest plant sources of protein. Nuts and seeds also provide protein along with healthy fats, though in smaller amounts per serving.

Soy-based foods like tofu, tempeh, and edamame are complete proteins, meaning they contain all nine essential amino acids.

• Cooked lentils: 17–18 g per cup.
• Edamame: 18 g per cup, shelled.
• Chickpeas: 15 g per cooked cup.
• Hemp seeds: 10 g per 3 tablespoons.
• Almonds: about 6 g per 1-ounce serving.
• Soy products (tofu, tempeh, edamame) are complete proteins.

Sources: Just Up It, Louisville Jerky Co., Healthline, The I Will Projects, BBC Good Food, GoodRx

Protein Content in Grains

While grains are not typically the highest source of protein, some contribute meaningful amounts. Quinoa, for instance, is a pseudo-grain that provides more protein than many common grains.

Sources: Louisville Jerky Co., The I Will Projects

Tips for Incorporating High-Protein Foods into Meals

Use this list to plan balanced meals and snacks. Pairing a plant-based protein like beans with a grain such as rice creates a more complete amino acid profile, and including dairy or eggs adds variety.

For each meal, consider one or two high-protein foods from the list. For example, add Greek yogurt to breakfast, include lentils in a lunch salad, and choose chicken or tofu for dinner.

• Combine legumes with grains for complementary proteins.
• Add seeds like hemp or chia to smoothies, oatmeal, or yogurt.
• Snack on a handful of almonds or a boiled egg.
• Use tofu or tempeh in stir-fries, curries, or sandwiches.

Sources: Just Up It, Louisville Jerky Co., Healthline, The I Will Projects, GoodRx

Tips for Reading Nutrition Labels

The Nutrition Facts label on packaged foods provides the exact protein content per serving. Compare the serving size on the label to what you actually eat to calculate your protein intake accurately.

Protein values can vary between brands and product types, even for similar foods. Rely on the label for specific products.

• Check the serving size and number of servings per container.
• Protein is listed in grams on the label.
• Frozen or prepared dishes may have different protein amounts than fresh versions.

Sources: Healthline

Serving Size Notes

Serving sizes in this list are typical household measurements, such as cups or ounces. To replicate these amounts, measure cooked foods after preparation, and use a food scale for accuracy if desired.

For example, a 3-ounce serving of meat is about the size of a deck of cards. For seeds, 3 tablespoons of hemp seeds or 2 tablespoons of chia seeds can be easily added to recipes.

• Cooked foods yield different weights than raw; use the cooked serving sizes listed.
• A cup is a standard measuring cup; for solid foods, it refers to the volume of the food.
• Adjust portions to meet your individual protein needs.

Sources: Louisville Jerky Co.