High-Protein Foods: the Complete List of Protein-Rich Foods

The most protein-rich foods: the top 10 first

No preamble: if you're looking for high-protein foods, here are the champions per 100 grams.

Food	Protein/100 g	kcal/100 g
Parmesan	33 g	392
Bresaola	32 g	151
Peanuts	26 g	567
Canned tuna in water	25 g	103
Chicken breast	23 g	110
Salmon	20 g	185
Dried chickpeas	19 g	316
Eggs (2 medium)	13 g	143
Tofu	12 g	76
Greek yogurt 0%	10 g	57

But the "per 100 grams" ranking alone is misleading: nobody eats 100 g of parmesan (I hope), and 100 g of peanuts is 567 kcal. That's why this guide gives every food its real portion too — because that's where actual meals are built.

I learned these tables by heart out of necessity: when I understood that losing my 30 kg required more protein, not less food, the problem became practical — where do I get it, every day, without going crazy? This is the answer I wish I'd found back then.

Meat: the densest sources

Food	Protein/100 g	kcal/100 g	Real portion
Bresaola	32 g	151	50 g → 16 g
Chicken breast	23 g	110	150 g → 35 g
Turkey breast	24 g	111	150 g → 36 g
Lean veal	21 g	107	150 g → 32 g
Lean beef	22 g	129	150 g → 33 g

The practical rule: white meat and lean cuts as the base, red meat 1-2 times a week, fatty cured meats as the exception (bresaola being the noble exception to the exception).

Fish: protein + omega-3

Food	Protein/100 g	kcal/100 g	Real portion
Canned tuna in water	25 g	103	80 g can → 20 g
Cod	17 g	71	200 g → 34 g
Salmon	20 g	185	150 g → 30 g
Prawns	18 g	71	150 g → 27 g
Mackerel	17 g	170	125 g → 21 g

Oily fish (mackerel, sardines) brings omega-3 as a dowry: two portions a week is the sensible minimum target.

Eggs and dairy: the most versatile

Food	Protein/100 g	kcal/100 g	Real portion
Parmesan	33 g	392	30 g → 10 g
Eggs	13 g	143	2 eggs → 13 g
Egg whites	11 g	52	100 g → 11 g
Greek yogurt 0%	10 g	57	170 g → 17 g
Cottage cheese	11 g	99	150 g → 17 g
Ricotta	11 g	146	100 g → 11 g
Skyr	11 g	63	150 g → 17 g

This is the category that wins breakfast and snacks: Greek yogurt, skyr and cottage cheese are the three daily allies with the best protein/calorie/price ratio.

Legumes: the plant proteins that satiate

Food (dry weight)	Protein/100 g	kcal/100 g	Real portion (cooked)
Lentils	23 g	325	200 g cooked → 18 g
Chickpeas	19 g	316	200 g cooked → 14 g
Beans	21 g	310	200 g cooked → 16 g
Peas	22 g	320	200 g cooked → 11 g
Edamame (fresh)	11 g	121	100 g → 11 g

Non-negotiable bonus: legumes bring fibre that no steak has. For satiety per calorie, they're the absolute champions.

Grains, nuts and seeds: the sides that add up

Food	Protein/100 g	kcal/100 g	Real portion
Peanuts	26 g	567	30 g → 8 g
Almonds	21 g	603	30 g → 6 g
Pumpkin seeds	30 g	559	20 g → 6 g
Oats	13 g	389	40 g → 5 g
Quinoa	14 g	368	80 g dry → 11 g
Wholegrain bread	8 g	247	60 g → 5 g

Alone they're never enough, but summed they make the difference: 5 g from breakfast oats + 6 from snack almonds + 5 from bread is 16 "invisible" grams added to the count.

Vegetables: the most protein-rich (honestly)

Spinach (2.9 g), broccoli (3 g), Brussels sprouts (3.4 g): vegetables will never be a primary protein source, and anyone selling them as such is exaggerating. Their role is different — fibre, micronutrients, filling volume — and that's perfectly fine.

The best high-protein foods for weight loss

If the goal is weight loss, the right criterion isn't "protein per 100 g" but protein per calorie. The ranking changes:

1. Egg whites — 11 g of protein in 52 kcal
2. Cod and prawns — ~17-18 g in ~71 kcal
3. Greek yogurt 0% and skyr — 10-11 g in ~57-63 kcal
4. Canned tuna in water — 25 g in 103 kcal
5. Bresaola — 32 g in 151 kcal
6. Chicken/turkey breast — 23-24 g in ~110 kcal
7. Cottage cheese — 11 g in 99 kcal
8. Legumes — less dense but unbeatable on satiety

The ones to dose carefully in a calorie deficit: aged cheeses and nuts — excellent nutrients, many calories per bite.

Example: a 110 g protein day with real food

Meal	What	Protein
Breakfast	Greek yogurt 170 g + oats 40 g + almonds 15 g	25 g
Lunch	Chicken breast 150 g + spelt 70 g + vegetables	41 g
Snack	Cottage cheese 150 g	17 g
Dinner	Lentils 200 g cooked + egg + wholegrain bread	27 g
Total		~110 g

How much you actually need depends on weight and goal: the exact calculation is in the daily protein guide. For practical ideas: high-protein breakfast, savory breakfast, protein snacks and the complete protein menu.

And when food isn't enough?

It happens: crooked days, skipped lunches, zero time. There, a protein shake is a legitimate tool — not an obligation, not a magic shortcut. I wrote an honest shake ranking; in my case, as a FitLine Team Partner, I use ProShape as plan B. Real food remains the starter: it brings fibre, micronutrients and chewing that no powder replicates.

Frequently asked questions

What is the most protein-rich food of all?

Per 100 g, parmesan (33 g) and bresaola (32 g). But for realistic portions and few calories, canned tuna, chicken breast and egg whites are the most efficient.

Do high-protein foods make you lose weight?

Not on their own: calorie balance is what counts. But for the same calories they satiate more and protect muscle in a deficit — which is why every serious plan starts here.

How much meat can I eat per week?

Common guidance: white meat 2-3 times, red meat 1-2, cured meats as the exception. The rest of your protein from fish, eggs, dairy and legumes — variety always wins.

Are plant proteins complete?

Some are (soy, quinoa), others have limiting amino acids — solved with the classic pairings: pasta and beans, rice and lentils. Tradition did the homework long ago.

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This article is for information purposes and does not replace the advice of a doctor or dietitian. Nutritional values are indicative averages: they can vary by brand and preparation.