Protein-rich foods: the definitive list (with grams per serving)

Creator: Renzy
Published: 2026-05-21
Keywords: protein rich foods, high protein foods, plant protein, protein sources, foods with protein, protein per 100g

Renzy

May 21, 2026 · 8 min read

Protein-rich foods: the definitive list (with grams per serving) — protein rich foods

Quick answer

The most protein-dense foods per 100 g are: chicken breast (31 g), tuna (29 g), lean beef (26 g), aged cheese (25 g), prawns (24 g), cooked lentils (9 g) and tofu (12 g). Vegetarians should combine legumes + grains (lentils with rice) for a complete amino-acid profile. Daily target: 1.6-2.2 g per kg of body weight, split into 3-5 servings of 25-40 g.

Protein is the macronutrient that fills you up most, preserves the most muscle in a deficit and costs the most energy to digest. The problem is rarely knowing which foods contain protein, but how much they really have per serving and how to add up your daily total without overthinking it. Here is the list ordered by protein density, including animal and plant options, plus a simple method to hit your target.

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If you change just one thing in your diet, make it this: eat enough protein. It fills you up more than any other macronutrient, protects your muscle when you lose weight, and has the highest thermic effect (you burn 20-30% of its calories just digesting it). These are the foods that deliver the most.

Animal protein (per 100 g)

Protein content in animal foods
Food	Protein (g)	Notes
Chicken breast	31	Lean, versatile, cheap
Turkey breast	30	Even leaner than chicken
Tuna (in water)	29	Handy canned, omega-3
Lean beef	26	Iron and B12
Aged cheese	25	Dense but calorific
Salmon	20	Omega-3, healthy fat
Whole egg	13 (about 6 g per egg)	Reference protein
Plain Greek yogurt	10	Great at breakfast and as a snack

Plant protein (per 100 g)

Protein content in plant foods
Food	Protein (g)	Notes
Textured soy (dry)	50	Rehydrates x3, very cheap
Seitan	25	Wheat gluten, high density
Tempeh	19	Fermented, easy to digest
Firm tofu	12	Versatile, absorbs flavour
Lentils (cooked)	9	Fibre + iron
Chickpeas (cooked)	9	Base of hummus
Edamame	11	Ideal protein snack
Quinoa (cooked)	4.4	Pseudocereal with a complete profile

How to hit your target without stress

Breakfast: 3 eggs or a bowl of Greek yogurt with nuts (20-30 g)
Lunch: a palm-sized portion of meat/fish/legume (30-40 g)
Snack: cottage cheese, a handful of edamame or a shake (20-25 g)
Dinner: the other protein serving of the day (30-40 g)
Easy total: 100-135 g without weighing anything, just by having it in every meal

Renzy estimates the protein in each plate from a photo and tells you how much you have had today versus your target, so you know if you are short a serving before dinner.

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You do not need to memorise tables: photograph your plate with Renzy and the AI breaks down protein, carbs and fat instantly, totalling your day automatically.

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Key takeaways

1Summary: (1) the densest sources are lean meat, fish, dairy and, among plants, soy, seitan and tempeh; (2) spread 25-40 g of protein across each meal and start with breakfast; (3) being vegetarian is no obstacle, it just takes variety and a little more volume.

Frequently asked questions

Which food has the most protein?▼

By density, lean meats and fish lead: chicken and turkey breast (31 g/100 g), tuna (29 g), lean beef (26 g). Among plants, textured soy (50 g dry), seitan (25 g) and tempeh (19 g) stand out. Aged cheese and egg whites are also very dense.

Can you get enough protein as a vegetarian or vegan?▼

Yes, perfectly. Legumes, tofu, tempeh, seitan, edamame, textured soy, nuts and wholegrains let you reach 1.6-2.2 g/kg. The key is variety and a little more volume, since plant protein usually comes with more carbs or fat.

How much protein can the body absorb at once?▼

The body absorbs virtually all the protein you eat; what has a ceiling is muscle synthesis in a single sitting, around 25-40 g depending on your size. That is why it is better to spread protein across several meals rather than concentrate it all at dinner.

Does too much protein harm your kidneys?▼

In healthy people, no. Multiple reviews find no kidney damage from high protein intakes in people with healthy kidneys. The caution applies only to those who already have kidney disease, who should follow medical advice. Stay well hydrated regardless.

Is animal or plant protein better?▼

Animal protein has a complete amino-acid profile and higher density; plant protein adds fibre, phytonutrients and less saturated fat. The best for most people is to combine both. If you only eat plant protein, ensure variety and a slightly higher total amount.

Scientific sources

Medical disclaimer

Nutritional information and health calculations in Renzy are for informational purposes only and are based on recognized scientific sources (USDA Food Database, ESPEN, WHO). They do not replace professional advice from a qualified doctor, nutritionist, or dietitian. Always consult a health professional before changing your diet or following medical recommendations.

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