Foods High in Protein
Protein is the building block of muscle, skin, and every cell in your body. Whether you are trying to build muscle, lose fat, or simply eat better, getting enough protein is one of the highest-leverage changes you can make. Below are the 30 highest-protein foods in our database, ranked by grams of protein per standard serving.
Top 30 Protein-Rich Foods
| # | Food | Protein | Calories |
|---|---|---|---|
| 1 | Whey Protein Powderper 100g (100g) | 78.13g | 381 kcal |
| 2 | Hemp Seedsper 100g (100g) | 31.6g | 553 kcal |
| 3 | pumpkin seedsper 100g (100g) | 29.9g | 559 kcal |
| 4 | tuna, light, canned in oil, drained solidsper 100g (100g) | 29.1g | 198 kcal |
| 5 | Parmesanper 100g (100g) | 28.4g | 420 kcal |
| 6 | Swiss Cheeseper 100g (100g) | 27g | 393 kcal |
| 7 | Anchovies, canned in olive oilper 100g (100g) | 26.9g | 210 kcal |
| 8 | Peanut butter, smooth, reduced fatper 100g (100g) | 25.9g | 520 kcal |
| 9 | Peanuts, virginiaper 100g (100g) | 25.2g | 563 kcal |
| 10 | sardine, Atlantic, canned in oil, drained solids with boneper 100g (100g) | 24.6g | 208 kcal |
| 11 | tunaper 100g (100g) | 24.4g | 109 kcal |
| 12 | shrimpper 100g (100g) | 24g | 99 kcal |
| 13 | Musselsper 100g (100g) | 23.8g | 172 kcal |
| 14 | Turkeyper 100g (100g) | 23.7g | 114 kcal |
| 15 | Cheddar Cheeseper 100g (100g) | 23.3g | 408 kcal |
| 16 | Pork, chop, center cutper 100g (100g) | 22.8g | 150 kcal |
| 17 | Chicken Breastper 100g (100g) | 22.5g | 165 kcal |
| 18 | Mozzarellaper 100g (100g) | 22.17g | 300 kcal |
| 19 | Beef, top sirloin steakper 100g (100g) | 22g | 150 kcal |
| 20 | Pork, loin, tenderloin, bonelessper 100g (100g) | 21.6g | 143 kcal |
| 21 | almondsper 100g (100g) | 21.5g | 579 kcal |
| 22 | Deer, sitkaper 100g (100g) | 21.5g | 116 kcal |
| 23 | Blue Cheeseper 100g (100g) | 21.4g | 353 kcal |
| 24 | Beef, tenderloin steakper 100g (100g) | 21.1g | 158 kcal |
| 25 | Almond butter, creamyper 100g (100g) | 20.8g | 614 kcal |
| 26 | Brieper 100g (100g) | 20.8g | 334 kcal |
| 27 | Beef, variety meats and by-products, liverper 100g (100g) | 20.4g | 135 kcal |
| 28 | Salmonper 100g (100g) | 20.4g | 208 kcal |
| 29 | Tempehper 100g (100g) | 20.3g | 192 kcal |
| 30 | Pistachiosper 100g (100g) | 20.2g | 560 kcal |
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Start your free trialWhy Protein Matters
Protein has the highest thermic effect of any macronutrient, meaning your body burns roughly 20-30% of protein calories just digesting it. That alone makes high-protein diets effective for fat loss even without strict calorie counting. Protein also triggers satiety hormones like peptide YY and GLP-1, which reduce appetite for hours after a meal.
For muscle growth, the research is clear: consuming 1.6 to 2.2 grams of protein per kilogram of body weight per day maximizes muscle protein synthesis. Spreading that intake across 3-5 meals with at least 20-30 grams per sitting gives your muscles a steady supply of amino acids throughout the day.
Beyond body composition, adequate protein supports immune function, hormone production, and bone density. Older adults in particular benefit from higher protein intakes to counteract age-related muscle loss (sarcopenia). If you are over 50, aiming for the upper end of the recommended range is a smart move.
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Take the free quizCommon Questions About Protein
How much protein do I need per day?
Most adults benefit from 1.6 to 2.2 grams of protein per kilogram of body weight. For a 70 kg person, that is 112-154 grams per day. If you are sedentary, the lower end is fine; if you strength train regularly, aim higher.
Can you eat too much protein?
For healthy individuals, intakes up to 3.5 g/kg/day have been studied without adverse effects on kidney function. However, there is no additional muscle-building benefit beyond about 2.2 g/kg/day. Excess protein is simply used for energy or converted to glucose.
What are the best high-protein foods for weight loss?
Lean meats like chicken breast, turkey, and white fish top the list because they deliver high protein with relatively few calories. Greek yogurt, egg whites, and cottage cheese are also excellent options. Plant-based choices include tofu, tempeh, lentils, and edamame.