Here's what most "high protein foods" lists get wrong: they rank by total grams of protein. That tells you almost nothing. A steak has more protein than shrimp — but it also has three times the calories. If you're trying to lose weight, what matters is how much protein you get per calorie.
That's why this list is ranked by protein percentage — the share of calories that come from protein. A food with a 90% protein percentage means almost every calorie is doing useful work. A food at 20% means you're getting a lot of carbs or fat along for the ride.
Both can be part of a great diet. But when you're in a calorie deficit and every calorie counts, protein percentage is the number that matters.
Why Protein Is the Weight-Loss Macro
Three things make protein special when you're trying to lose fat:
- It fills you up. Protein is the most satiating macronutrient. A 400-calorie meal with 40g of protein keeps you full for hours. The same calories from a bagel with cream cheese? You're hungry again in 90 minutes.
- It protects your muscle. In a calorie deficit, your body burns both fat and muscle for fuel. Eating 1.6–2.2g of protein per kg of body weight dramatically shifts that ratio toward fat loss and muscle preservation.
- It burns more calories to digest. Your body uses 20–30% of protein calories just for digestion. For carbs it's 5–10%. For fat, 0–3%. A high-protein diet literally raises your metabolic rate.
Not sure how much you need? Read our full guide on how much protein you actually need, or get your personalized protein target here.
The 20 Best High-Protein Foods, Ranked by Protein Percentage
1. Shrimp
97% proteinThe best protein-per-calorie ratio on this list. Almost pure protein. Toss frozen shrimp in a pan with garlic and you have dinner in 5 minutes.
2. Chicken Breast
75% proteinThe obvious choice for a reason. Boring? Maybe. Effective? Undeniably. The trick is seasoning — not the chicken itself.
3. Cod
88% proteinOverlooked in favor of salmon, but cod is the leaner option by a mile. Mild flavor means it works with any seasoning profile.
4. Turkey Breast
86% proteinLeaner than chicken with almost the same protein. If you meal-prep, turkey breast slices are your friend.
5. Egg Whites
85% proteinAlmost pure protein. Add 2-3 egg whites to your morning eggs — you double the protein without changing the meal.
6. Greek Yogurt
55% proteinThe best high-protein snack. Period. Add berries and you have dessert that hits your protein target. The straining process removes whey and concentrates the protein.
7. Cottage Cheese
67% proteinCasein protein digests slowly, so it keeps you full for hours. Underrated as a pre-bed snack.
8. Scallops
77% proteinRestaurant food that's actually diet-friendly. 88 calories for 17g protein. Sear for 2 minutes per side — done.
9. Tuna
59% proteinShelf-stable, cheap, and packed with protein. The trade-off: mercury. Stick to 2-3 servings per week.
10. Tempeh
40% proteinThe best plant protein source on this list. Fermented soybeans with a nutty, firm texture. More protein than tofu, plus probiotics.
11. Tofu
47% proteinComplete plant protein that absorbs whatever flavor you throw at it. Press out the water, marinate, and pan-fry. It's a different food.
12. Sirloin Steak
59% proteinLean beef cut with iron and B12 you can't easily get from plants. Not every protein source needs to be chicken.
13. Salmon
38% proteinHigher calories than white fish, but the omega-3s are worth it. Your brain and joints will thank you. Aim for twice a week.
14. Pork Tenderloin
59% proteinThe "other white meat" cliché exists because it's true. As lean as chicken breast, but with more flavor.
15. Edamame
36% proteinA snack that's actually high in protein. Keep a bag in the freezer. 5 minutes from frozen to bowl.
16. Lentils
31% proteinProtein AND fiber — the combo that keeps you full longest. A cup of lentil soup is one of the most satiating meals you can eat.
17. Whey Protein
83% proteinNot a whole food, but it's hard to beat for convenience. Throw a scoop in your oats or a smoothie — instant 25g protein boost.
18. Eggs
36% proteinThe whole egg is the move. Yes, the yolk has fat. It also has most of the vitamins. Skip the egg-white-only era.
19. Ground Turkey
49% proteinLeaner than ground beef. Makes great taco meat, bolognese, or burger patties. Your wallet will appreciate it too.
20. Chickpeas
22% proteinLower protein density than meat, but wildly versatile. Hummus, roasted snacks, curry, salad topper. The multi-tool of legumes.
Want to track your protein without the hassle? Take the free quiz and get a personalized plan delivered to WhatsApp. Here's how Sunn works.
Head-to-Head Comparisons
Trying to decide between two protein sources? These side-by-side breakdowns show every macro and micronutrient:
How to Actually Eat More Protein
Knowing which foods are high in protein is step one. Actually hitting your target every day is the harder part. Here's what works:
- Build every meal around protein first. Pick your protein source, then add carbs and vegetables around it. Not the other way around. This single habit change is worth more than any supplement.
- Make your snacks work. Greek yogurt, cottage cheese, boiled eggs, edamame. Each one gives you 10–15g of protein for under 150 calories. Meanwhile, a granola bar gives you 3g and a sugar crash.
- Use the add-on trick. Don't rebuild your meals. Just add protein to what you already eat. Egg whites into your scramble. A scoop of whey into your oatmeal. Chickpeas on your salad.
- Front-load your day. Most people eat their protein at dinner. Spread it across all meals. A high-protein breakfast keeps you full through the morning, which means fewer snack cravings.
Want the whole day planned for you? Grab a free high-protein meal plan with every macro already calculated. Or learn how to count macros so you can build your own meals using the macro calculator.
Common Questions
How much protein do I actually need?
For weight loss with muscle preservation: 1.6–2.2 grams per kilogram of body weight. For a 75 kg person, that's 120–165g per day. It sounds like a lot, but 4 servings from this list gets you there. Calculate your exact number.
Can I hit 150g protein without meat?
Yes, but it takes more planning. Tofu (17g/100g), tempeh (19g), lentils (9g), Greek yogurt (10g), and edamame (11g) are your core rotation. A scoop of whey helps close the gap.
Is too much protein bad for your kidneys?
For healthy adults, no. Intakes up to 2.2 g/kg have shown no negative effects on kidney function in research. This myth comes from studies on people with existing kidney disease, which is a different situation entirely.
Should I use protein powder?
Only if you need it. Whole food is always better because you get micronutrients, fiber, and satiety along with the protein. But if you're consistently 20–30g short of your target, a scoop of whey is a perfectly reasonable way to close the gap.
Written by Espen Opdahl
Founder of Sunn. Building AI-powered nutrition coaching to make healthy eating simple. Nutrition data sourced from the USDA FoodData Central database.
Medical disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.