Best high-protein foods
Foods ranked by protein density — protein per calorie. The list lets you hit daily protein targets without overshooting calories.
Protein density (protein per calorie) is the metric that matters for cutting and recomposition. These foods deliver the most amino acids per calorie.
20 top picks
- 🍗
1. Chicken breast
287 kcal · 53.9g P · 1 medium breast
- 🦃
2. Turkey breast
153 kcal · 33.9g P · 4 oz
- 🐟
3. Canned tuna (in water)
165 kcal · 36.9g P · 1 can (5 oz)
- 🐟
4. Cod
119 kcal · 26g P · 4 oz fillet
- 🍤
5. Shrimp
112 kcal · 27.1g P · 4 oz
- 🐟
6. Tilapia
108 kcal · 22.6g P · 4 oz fillet
- 🥤
7. Whey protein (1 scoop)
114 kcal · 24g P · 1 scoop (~30g)
- 🥣
8. Cottage cheese (low-fat)
183 kcal · 24.9g P · 1 cup
- 🥣
9. Greek yogurt (plain, nonfat)
145 kcal · 24.5g P · 1 cup
- 🥚
10. Eggs (large)
78 kcal · 6.5g P · 1 large egg
- 🐟
11. Salmon
235 kcal · 24.9g P · 4 oz fillet
- 🥓
12. Pork tenderloin
162 kcal · 29.4g P · 4 oz
- 🥩
13. Ground beef (90/10)
221 kcal · 30.5g P · 4 oz patty
- 🥢
14. Tempeh
217 kcal · 22.6g P · 4 oz
- 🥢
15. Tofu (firm)
360 kcal · 42.5g P · 1 block (1 cup)
- 🫘
16. Lentils (cooked)
230 kcal · 17.8g P · 1 cup cooked
- 🫛
17. Edamame
188 kcal · 17.1g P · 1 cup shelled
- 🫘
18. Chickpeas (cooked)
269 kcal · 14.8g P · 1 cup cooked
- 🐟
19. Sardines (canned in water)
220 kcal · 26.5g P · 1 can (3.75 oz)
- 🍫
20. Protein bar (typical)
228 kcal · 19.8g P · 1 bar (60g)
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