Printable List of 60 High Protein Foods (FREE Download)

by Miranda Galati, MHSc, RD on November 7, 2023

Eating more protein is an awesome goal for your health and appetite.

That’s why I made this FREE printable list of high protein foods… so you can finally learn how to eat more of this important nutrient.

But as a Registered Dietitian, I know protein can feel hard. Everyone’s pushing protein, there’s so much misinformation about it, and eating enough feels impossible.

Good news: we’re tackling all these challenges and more in this detailed post about high protein foods. You’ll learn what protein is, why it matters, and exactly how much protein you need to eat.

And I included an extensive list of 60 high protein foods so you’ll never second-guess what to eat to get more protein again.

Lentils in an open fabric bag with a scoop sticking out of it.

What is protein?

Have you ever heard of macronutrients?

These are nutrients we need in large amounts. And unlike micronutrients, macronutrients provide our bodies with energy in the form of calories. They’re our fuel!

Protein is one of 3 macronutrients: protein, carbohydrates, and fats.

Protein is unique because it’s made up of building blocks called amino acids.

When you eat protein-rich foods, they’re broken down into these amino acids. And your body shuttles them off to various tissues and cells throughout the body to be used in different ways.

Why is protein important?

Protein plays many important roles in our body.

Of course, protein helps us grow and maintain muscle mass.

It’s also a very satiating macronutrient; that means when you eat high-protein meals, you’ll feel more full for longer. This can help make weight loss easier and reduce cravings.

Protein is also critical in wound healing and tissue growth. And did you know it’s essential for healthy cells and metabolism? Proteins make up the structure of many enzymes, hormones, and immune cells to keep us feeling healthy year-round.

It’s a mighty macronutrient! To say we should eat more protein is an understatement.

How much protein should you eat?

Weirdly, this question is kind of controversial!

Many people claim that 0.8 grams of protein per kilogram of body weight per day is enough. But it’s not. This recommendation is based on the recommended dietary allowance or the RDA. It’s not only outdated, it’s meant to be more of a minimum to prevent disease.

Instead, try to this:

0.7-0.9 grams of protein / lb / day (or 1.4-2 grams / kg)
OR 30-40 grams of protein per meal to simplify things

If you weighed 150 lbs, you would want to eat 105-135 grams of protein each day.

These recommendations come from the International Society of Sports Nutrition (ISSN), so they’ll be relevant for most people who exercise.

What factors impact protein needs?

Protein needs are unique to you and depend on many different factors:

Age
Sex
Height
Weight
Activity level
Activity type
Health goals
Health status
Dietary restrictions
Environmental factors

With all this in mind, remember that protein recommendations are just that–recommendations! Use them as a starting point and adjust as needed.

Woman in orange leggings and a white tank top doing crunches on a workout mat inside.

What foods contain protein?

Most foods contain some protein. But not every food is high in protein.

The most protein-rich foods include:

Meat and poultry
Fish and seafood
Eggs
Dairy
Soy products
Beans and lentils
Nuts and seeds

List of 60 high protein foods

Scroll down for a full list of 60 high-protein foods.

>>> Or download the full (and FREE!) list of 60 protein-rich foods here.

You’ll notice I included calorie information too. That’s because it can help us better understand and compare foods… not because I want you to obsess over numbers.

For example, 100 grams of cooked chicken breast contains 32 grams of protein for 158 calories. To get that same amount of protein from pumpkin seeds, you’d need to eat 600 calories-worth! Regardless of your goals, it can be good to know.

The nutritional information from these foods was sourced from FoodData Central from the US Department of Agriculture.

High protein meat

Food	Portion	Calories	Protein (grams)
Chicken breast, skinless, cooked	100 grams	158	32
Chicken thigh, skinless, raw	100 grams	144	19
Lean ground chicken, cooked	100 grams	189	23
Canned chicken, drained	100 grams	185	25
Turkey breast, cooked	100 grams	147	30
Lean ground turkey, cooked	100 grams	213	27
Turkey bacon, cooked	3 slices	90	8
Turkey, deli meat	100 grams	109	22
Turkey sausage, cooked	100 grams	196	24
Beef, t-bone steak, trimmed	100 grams	212	27
Beef tenderloin, cooked	100 grams	168	28
Lean ground beef, raw	100 grams	185	18
Pork tenderloin, raw	100 grams	119	22
Pork chops, cooked	100 grams	202	25
Ground pork	100 grams	346	19
Pork sausage, cooked	100 grams	317	18
Ham, deli meat	100 grams	101	17

High protein fish and seafood

Food	Portion	Calories	Protein (grams)
Shrimp, cooked	100 grams	99	24
Canned tuna, drained	1 can	121	27
Salmon, farmed, cooked	100 grams	206	22
Canned salmon, bone-in	½ large can	260	40
Smoked salmon	100 grams	117	18
Sardines, canned and drained	1 can	191	23
Cod, cooked	100 grams	84	20
Halibut, cooked	100 grams	239	18
Tilapia, cooked	100 grams	128	26
Fish sticks, frozen	100 grams	277	11

High protein dairy and eggs

Food	Portion	Calories	Protein (grams)
Greek yogurt, plain, nonfat	1 container (156 grams)	95	16
Greek yogurt, plain, whole milk	100 grams	95	9
Yogurt, plain, nonfat	100 grams	50	4
Milk, 2%	1 cup	122	8
Cottage cheese, 2%	1 cup	180	24
Cheddar	50 grams	205	12
Gouda	50 grams	178	13
Mozzarella, partskim	50 grams	148	12
Parmesan, grated	2 tbsp	64	5
Ricotta, whole milk	100 grams	158	8
Eggs, whole	2 eggs	144	12
Egg whites	½ cup	63	13
Whey protein powder	⅓ cup	113	25

High protein plant foods

Food	Portion	Calories	Protein (grams)
Tofu, extra firm	100 grams	55	7
Soy milk, unsweetened	200 grams	76	7
Edamame	1 cup	188	18
Textured vegetable protein, dry	1 cup	249	35
Seitan	100 grams	107	18
Chickpeas, cooked	1 cup	269	15
Black beans, cooked	1 cup	240	15
Kidney beans, cooked	1 cup	225	15
Navy beans, cooked	1 cup	255	15
Lentils, cooked	1 cup	226	18
Almonds, dry roasted	½ cup	450	14
Pistachios, dry roasted	1 oz	161	6
Cashews, dry roasted	1 oz	163	4
Peanuts, dry roasted	1 oz	166	7
Peanut butter	2 tbsp	191	7
Powdered peanut butter	13 grams	60	6
Almond butter	2 tbsp	196	7
Pumpkin seeds, raw	50 grams	278	15
Hemp seeds	3 tbsp	166	9
Quinoa, cooked	1 cup	222	8

12 Dietitian tips to eat more protein

Eating more protein can feel hard. But it doesn’t have to be!

Try these simple tips to get more protein in your diet:

Stock your freezer. Keep your freezer filled with easy proteins like frozen edamame, frozen salmon, and even chicken nuggets.
Double-up on protein. Especially if you don’t eat meat! Combine multiple protein sources at meals like beans and tofu, or quinoa and cheese.
Prioritize no-prep proteins. The worst part of protein is the prep! Stock your house with canned tuna, cheese sticks, roasted chickpeas, or other easy options.
Add protein to breakfast. Protein gets harder as the day goes on and life gets busy. Start your day with a high-protein breakfast like this chia pudding!
Keep a list. It’s easy to forget what foods contain protein. Keep a list of your favorite protein sources in the notes on your phone.
Try protein powder or shakes. Sometimes you need a little boost! There’s nothing wrong with protein shakes and powders if you enjoy them.
Try high protein smoothies. Smoothies might be the easiest way to load up on protein and nutrition. Try one of these protein-rich smoothie recipes.
Serve more protein. Usually serve 3 ounces of chicken at lunch? Try 5! Eat 1 egg at a time? Try 2! Simply increasing protein portions can make all the difference.
Choose high protein carbs. Whole grains and beans are awesome carbs that also offer a boost of protein. Choose these over more refined carbs often.
Aim for 30 or more grams per meal. It’s harder to get protein at snacktime. Make sure your meals have enough to take the pressure off your snacks.
Choose lower fat proteins. The less fat, the more protein! Choose leaner proteins when possible and add healthy fats in other ways.
Make it taste good. Protein foods can be bland. Dress them up with sauces, seasonings and toppings so you actually enjoy eating them.