High-protein foods chart
Tap a column heading to sort. Protein per 100 kcal shows how “efficient” a food is while dieting: the higher it is, the fewer calories it takes to hit your protein.
Cheap protein sources
Protein doesn’t need expensive products. The best value usually comes from:
- Eggs: about 6 g of protein each, and endlessly versatile. Calories in an egg
- Chicken and turkey breast: 19-21 g of protein per 100 kcal. Chicken breast recipes
- Chicken liver: cheap and rich in iron, but once or twice a week is enough because of the vitamin A. Chicken liver
- Canned tuna in water: 25 g of protein per 100 g, no cooking. Tuna
- Milk, yogurt, cottage cheese: Greek yogurt and cottage cheese give the most protein among dairy.
- Lentils, chickpeas, beans: less protein, lots of fibre, and very cheap bought dry.
- Oats: 13 g of protein per 100 g; with yogurt or protein powder a great breakfast.
Work out real prices from your own shop with the cost calculator in the protein powder guide: it compares cost per 30 g of protein, for food too.
High-protein breakfast
Most breakfasts are low in protein (toast, cereal, pastries). A breakfast with 30-40 g of protein keeps you full for longer and makes your daily target easier. These recipes give around 40 g:
High-protein dinner
For dinner, a lean protein with plenty of vegetables fills you up for few calories, and most of our recipes are done in one pan or one tray:
Plant-based protein
Tofu, edamame, lentils, chickpeas and pumpkin seeds are among the best plant proteins. Each is lower in one essential amino acid, so mix them through the day (beans with grains, for example). If you don’t eat meat, dairy and eggs help a lot too.
Frequently asked questions
Which foods have the most protein?
Per 100 g: whey protein powder (78 g), parmesan (35.8 g), cooked chicken breast (31 g), pumpkin seeds (30.2 g) and tuna in water (25.5 g). Among everyday foods, lean meat, fish, cheese and eggs lead.
What is the best protein source for weight loss?
One that gives a lot of protein for few calories: per 100 kcal, raw prawns, tuna in water, cod fillet, egg whites and tilapia fillet lead, each giving around 20 g of protein per 100 kcal.
What is a good high-protein breakfast?
Oats with Greek yogurt or protein powder, an egg wrap, protein pancakes. Among our recipes the most protein comes from Turkey & Egg White Breakfast Burrito (42 g), Greek Yogurt Protein Bowl (41 g) and Baked Blueberry Protein Oats (41 g).
What is a good high-protein dinner?
Lean meat or fish with plenty of vegetables. From our recipes: Creamy Spinach Chicken (52 g), Tuna Sweet Potato Cakes (50 g) and Tandoori-style Chicken Skewers (48 g).
Can you get enough protein on a plant-based diet?
Yes, with some planning: tofu, edamame, lentils, chickpeas, pumpkin seeds, plus dairy and eggs if you eat them. Mix plant sources through the day.
How much protein do I need a day?
Without exercise 0.8-1.0 g per kg of body weight, with regular training 1.4-2.0 g. The protein calculator works out yours.