Build & repair
Best High-Protein Foods
The best whole-food sources of protein — for muscle, recovery and staying full.
Protein is the nutrient your body uses to build and repair muscle, skin, enzymes and hormones, and it is the most filling of the three macronutrients — which is why higher-protein meals tend to curb hunger. Most adults do well on roughly 0.8–1.6 g of protein per kilogram of body weight a day, with the higher end suiting very active people.
The foods below are recognizable, everyday choices ranked by the protein they deliver per 100 g. A good strategy is to anchor each meal around one of them, then build the rest of the plate from vegetables and whole grains.
12 of the best high-protein foods
Ranked by the headline nutrient per 100 g of the edible portion. Tap any food for its full nutrition label and a custom serving size.
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Lentils, rawTop plant protein with a big fiber bonus.
25.8 g
52% DV
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Fish, tuna, fresh, bluefin, rawLean fish loaded with protein and B12.
23.3 g
47% DV
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Beans, black, mature seeds, rawFiber-rich protein that anchors any bowl.
21.6 g
43% DV
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Nuts, almonds, whole, rawProtein, healthy fat and vitamin E.
21.5 g
43% DV
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Chicken, breast, meat and skin, rawLean, versatile and very high in complete protein.
21.4 g
43% DV
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Egg, yolk, raw, freshComplete protein plus choline and vitamin D.
15.9 g
32% DV
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Tofu, raw, firm, prepared with calcium sulfateSoy protein that takes on any flavor.
15.8 g
32% DV
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Crustaceans, shrimp, farm raised, rawVery lean seafood, mostly pure protein.
15.6 g
31% DV
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Quinoa, uncookedOne of the few grains with complete protein.
14.1 g
28% DV
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Cheese, cottage, lowfat, 1% milkfatSlow-digesting casein protein; great as a snack.
12.4 g
25% DV
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Edamame, frozen, preparedWhole soybeans — a complete plant protein.
10.9 g
22% DV
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Yogurt, Greek, plain, nonfatThick, high-protein dairy with gut-friendly cultures.
10.3 g
21% DV
Values are per 100 g, from USDA & FooDB. % DV is the share of an adult's Daily Value. Lists favor recognizable whole foods, not dried or powdered concentrates.
Frequently asked questions
What food has the most protein?
Per 100 g of an everyday, ready-to-eat food, cooked chicken breast, lean fish and hard cheeses top the list at roughly 25–35 g. Dried or powdered foods score higher per 100 g but aren't eaten in those amounts.
How much protein do I need a day?
Most adults need about 0.8 g per kilogram of body weight (roughly 56 g for a 70 kg adult). Active people, older adults and those building muscle often aim for 1.2–1.6 g per kilogram.
Are plant proteins as good as animal proteins?
Yes, when you eat a variety. Most plant foods are lower in one or two amino acids, but combining sources across the day — beans with grains, for example — easily provides everything your body needs.