High-Protein Foods List: 30 Foods Ranked by Protein per 100 g
Hitting your protein is mostly a shopping question. Here are 30 everyday foods with approximate protein per 100 g – so you know what to put in your basket.
Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.
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Get it – $12.00 → Look insideMeat and fish (approx. per 100 g)
- Chicken or turkey breast, raw: 22–24 g
- Lean beef mince (5 % fat), raw: about 21 g
- Turkey ham: about 18–20 g
- Tuna in water, drained: about 24–26 g
- Salmon, raw: about 20 g
- Cod or pollock, raw: about 17–18 g
- Prawns, cooked: about 20–24 g
Dairy and eggs
- Low-fat quark: about 12 g
- Skyr: about 10–11 g
- Cottage cheese: about 11–12 g
- Greek-style yogurt (0–2 %): about 8–10 g
- Harzer cheese: about 25–30 g
- Parmesan: about 32–35 g
- Light mozzarella: about 18–20 g
- Eggs: about 12–13 g (about 7 g per egg)
- Milk: about 3.4 g
Plant foods
- Red lentils, dry: about 24 g
- Chickpeas, canned and drained: about 7 g
- Kidney beans, canned and drained: about 7–8 g
- Firm tofu: about 12–16 g
- Tempeh: about 18–20 g
- Soy chunks, dry: about 45–50 g
- Peanuts: about 25 g
- Pumpkin seeds: about 30 g
- Almonds: about 21 g
- Oats: about 13 g
- Edamame: about 11–12 g
- Wholegrain pasta, dry: about 13–14 g
- Quinoa, dry: about 14 g
- Hemp seeds: about 30 g
Values vary by brand and preparation – check the label.
Most protein per calorie
Low-fat quark, skyr, chicken breast, white fish, tuna and Harzer cheese give a lot of protein for few calories – ideal for fat loss. Nuts and seeds are rich in protein but also in calories.
Most protein per euro
Quark, eggs, lentils, oats and canned fish are usually the cheapest sources. More: cheap high-protein foods.
How much you need per day: free Protein Calculator · how much protein to build muscle.
Turn the list into meals: the High-Protein Cookbook.
Values are approximate and vary by brand and preparation. With kidney disease, allergies or other medical conditions, check your protein intake with a doctor or dietitian.
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