QUICK ANSWER
Per typical portion, the leaders are chicken breast (26 g in 3 oz cooked (85 g)), the other lean meats and fish (about 19–24 g per 3 oz cooked), cottage cheese and Greek yogurt (12 g and 16 g), and tofu, lentils and edamame among plant foods.
Where the numbers come from.
Every protein figure is calculated from USDA FoodData Central (SR Legacy). We took the protein and calories per 100 g for each food, as cooked or ready to eat, and scaled them to a typical portion. The table shows the portion weight in grams so you can check the arithmetic. Brands differ, so the label on your pack is the final word.
The ranking uses protein per 100 kcal: how much protein you get for the calories. Lean meat, fish, nonfat Greek yogurt and cottage cheese lead. Nuts and peanut butter add useful protein but come with more calories.
High-protein grocery list, by aisle.
Each item shows grams of protein per typical portion.
High-protein grocery list
Meat & seafood
- Shrimp20 g / 3 oz cooked
- Chicken breast26 g / 3 oz cooked
- Pork tenderloin22 g / 3 oz cooked
- Ground turkey, 93% lean23 g / 3 oz cooked
- Ground beef, 90% lean24 g / 3 oz cooked
- Salmon (farmed Atlantic)19 g / 3 oz cooked
Dairy & eggs
- Greek yogurt, plain nonfat16 g / 6 oz cup
- Cottage cheese, 2%12 g / ½ cup
- Firm tofu22 g / ½ cup
- Tempeh17 g / 3 oz
- Eggs13 g / 2 large, hard-boiled
- Milk, 2%8 g / 1 cup
- Cheddar cheese, sharp7 g / 1 oz
Pantry, canned & dry
- Canned light tuna in water22 g / 3 oz drained
- Lentils9 g / ½ cup cooked
- Black beans8 g / ½ cup cooked
- Hemp seeds9 g / 3 tbsp
- Chickpeas7 g / ½ cup cooked
- Almonds6 g / 1 oz
- Peanut butter7 g / 2 tbsp
- Quinoa8 g / 1 cup cooked
Frozen
- Edamame9 g / ½ cup prepared
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Protein per portion, ranked by protein per calorie.
| Food | Portion | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Shrimp | 3 oz cooked (85 g) | 20 g | 84 kcal | 23.8 g |
| Canned light tuna in water | 3 oz drained (85 g) | 22 g | 99 kcal | 22.2 g |
| Chicken breast | 3 oz cooked (85 g) | 26 g | 140 kcal | 18.6 g |
| Pork tenderloin | 3 oz cooked (85 g) | 22 g | 122 kcal | 18.0 g |
| Greek yogurt, plain nonfat | 6 oz cup (170 g) | 16 g | 92 kcal | 17.4 g |
| Cottage cheese, 2% | ½ cup (113 g) | 12 g | 92 kcal | 13.0 g |
| Ground turkey, 93% lean | 3 oz cooked (85 g) | 23 g | 181 kcal | 12.7 g |
| Ground beef, 90% lean | 3 oz cooked (85 g) | 24 g | 196 kcal | 12.2 g |
| Firm tofu | ½ cup (126 g) | 22 g | 181 kcal | 12.2 g |
| Salmon (farmed Atlantic) | 3 oz cooked (85 g) | 19 g | 175 kcal | 10.9 g |
| Tempeh | 3 oz (85 g) | 17 g | 163 kcal | 10.4 g |
| Edamame | ½ cup prepared (78 g) | 9 g | 94 kcal | 9.6 g |
| Eggs | 2 large, hard-boiled (100 g) | 13 g | 155 kcal | 8.4 g |
| Lentils | ½ cup cooked (99 g) | 9 g | 115 kcal | 7.8 g |
| Black beans | ½ cup cooked (86 g) | 8 g | 114 kcal | 7.0 g |
| Milk, 2% | 1 cup (244 g) | 8 g | 122 kcal | 6.6 g |
| Cheddar cheese, sharp | 1 oz (28 g) | 7 g | 115 kcal | 6.1 g |
| Hemp seeds | 3 tbsp (30 g) | 9 g | 166 kcal | 5.4 g |
| Chickpeas | ½ cup cooked (82 g) | 7 g | 134 kcal | 5.2 g |
| Almonds | 1 oz (28 g) | 6 g | 162 kcal | 3.7 g |
| Peanut butter | 2 tbsp (32 g) | 7 g | 191 kcal | 3.7 g |
| Quinoa | 1 cup cooked (185 g) | 8 g | 222 kcal | 3.6 g |
USDA entries used: Crustaceans, shrimp, cooked (FDC 175180); Fish, tuna, light, canned in water, without salt, drained solids (FDC 171986); Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC 171477); Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted (FDC 168250); Yogurt, Greek, nonfat, plain, CHOBANI (FDC 171312); Cheese, cottage, lowfat, 2% milkfat (FDC 172182); Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles (FDC 172851); Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (FDC 171794); Tofu, raw, firm, prepared with calcium sulfate (FDC 172475); Fish, salmon, Atlantic, farmed, cooked, dry heat (FDC 175168); Tempeh (FDC 174272); Edamame, frozen, prepared (FDC 168411); Egg, whole, cooked, hard-boiled (FDC 173424); Lentils, mature seeds, cooked, boiled, without salt (FDC 172421); Beans, black, mature seeds, cooked, boiled, without salt (FDC 173735); Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (FDC 171267); Cheese, cheddar, sharp, sliced (FDC 170899); Seeds, hemp seed, hulled (FDC 170148); Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC 173757); Nuts, almonds (FDC 170567); Peanut butter, smooth style, without salt (FDC 172470); Quinoa, cooked (FDC 168917).
Turn the list into meals: high-protein lunch ideas ranks 24 packed lunches by protein per serving.
Common questions.
What foods are highest in protein?
Per typical portion: chicken breast, lean ground turkey and beef, pork tenderloin, fish and shrimp (about 19–26 g per 3 oz cooked). Then cottage cheese, Greek yogurt, tofu, tempeh and lentils. See the ranked table for exact grams.
What is the cheapest high-protein food?
Eggs, canned beans, lentils, peanut butter and frozen chicken breast are usually the cheapest per gram of protein. Prices vary by store and week, so compare per ounce with the unit price calculator.
How much protein is in an egg?
About 6 g per large hard-boiled egg (50 g), from the USDA figure of 12.6 g per 100 g.
Which vegetarian foods are high in protein?
Tofu, tempeh, edamame, lentils, chickpeas and black beans, plus eggs, Greek yogurt and cottage cheese for lacto-ovo vegetarians. The vegetarian grocery list has them sorted by aisle.
How much protein do I need?
It depends on your age, body size, activity and health. A doctor or registered dietitian can give you a personal target. This list shows what each food provides, not what you should eat.
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