Curated list
Best high-protein foods
Foods ranked by protein density — protein per calorie. The list lets you hit daily protein targets without overshooting calories.
Why these
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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