Why Protein Matters
Protein helps build muscle, supports weight loss, keeps you full longer, and is essential for healthy skin, bones and immune function.
Quick Answer
A food is generally considered high in protein when it contains:
- 10g or more protein per 100g
- OR at least 20% of its calories from protein.
| Food | Protein | Calories |
|---|---|---|
| Chicken Breast | 31g | 165 |
| Turkey Breast | 29g | 135 |
| Tuna | 26g | 116 |
| Lean Beef | 26g | 207 |
| Salmon | 25g | 208 |
| Shrimp | 24g | 99 |
| Cottage Cheese | 11g | 98 |
| Greek Yogurt | 10g | 73 |
| Eggs | 13g | 155 |
| Tofu | 8g | 76 |
| Lentils | 9g | 116 |
| Chickpeas | 9g | 164 |
| Edamame | 11g | 121 |
These foods combine high protein with relatively low calories.
- Chicken Breast
- Tuna
- Shrimp
- Egg Whites
- Greek Yogurt
- Cottage Cheese
- Cod
- Turkey Breast
- Lentils
- Chickpeas
- Black Beans
- Tofu
- Tempeh
- Edamame
- Greek Yogurt
- Cottage Cheese
- Eggs
- Greek Yogurt
- Cottage Cheese
- Protein Oats
- Milk
- Peanut Butter
- Chia Seeds
- Beef Jerky
- Greek Yogurt
- Roasted Chickpeas
- Cottage Cheese
- Mixed Nuts
- Protein Smoothie
| Food | Protein |
|---|---|
| Shrimp | 24g |
| Tuna | 22g |
| Chicken Breast | 19g |
| Turkey Breast | 21g |
| Egg Whites | 22g |
| Goal | Protein |
|---|---|
| General Health | 0.8g/kg |
| Weight Loss | 1.2-1.6g/kg |
| Muscle Building | 1.6-2.2g/kg |
| Athletes | 1.4-2.0g/kg |
What food has the most protein?
Chicken breast, tuna and shrimp are among the highest protein whole foods.
Is too much protein harmful?
Healthy adults generally tolerate high-protein diets well, but people with kidney disease should consult a healthcare professional.
Are plant proteins complete?
Soy, edamame and quinoa are complete proteins. Other plant foods can be combined throughout the day to provide all essential amino acids.
Can protein help with weight loss?
Yes. Protein increases fullness, preserves muscle while dieting and slightly increases calorie burning.
- Low Calorie Foods
- High Fiber Foods
- Best Foods for Weight Loss
- Protein Calculator
- Daily Calorie Calculator
- Chicken Nutrition
- Egg Nutrition
- Tuna Nutrition
Use FoodNutriScan to scan any food and instantly see calories, protein, carbohydrates, fat, vitamins and minerals in seconds.
Did you find this helpful?
Written by the FoodNutriScan Team
Evidence-based nutrition content to help you make smarter food choices.
Browse all articles →Ready to track your nutrition?
Scan any food and get instant AI analysis. Free, no subscription, no download.
Scan Your Food Free →