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 · Updated Oct 30, 2026

Written and sourced by Renzy editorial team · Medical sources

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

Quick answer

The most protein-dense foods per 100 g are: aged cheese (35.8 g), roasted chicken breast (31 g), grilled lean beef (30.1 g), canned tuna in water (25.5 g), cooked prawns (24 g), firm tofu (17.3 g) and cooked lentils (9 g). Vegetarians should combine legumes + grains (lentils with rice) for a complete amino-acid profile. Daily target: the US and Canadian recommended intake (RDA) for adults is 0.8 g per kg of body weight; if you strength-train, 1.6-2.2 g/kg (Morton et al., 2018), split into at least 4 meals of about 0.4 g/kg (Schoenfeld and Aragon, 2018).

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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Estimate based on the sports-nutrition consensus (1.2–2.4 g/kg). Not medical advice; if you have kidney problems, ask your doctor.

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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 (according to Westerterp’s 2004 review, 20-30% of its calories are spent processing it). These are the foods that deliver the most. Figures are per 100 g of the food in the state each row gives, the same as on its food page, linked from its name with servings and source; seitan comes from BEDCA (2568), and tempeh and textured soy from USDA (174272 and 174275).

Animal protein (per 100 g)

Protein content in animal foods
Food	Protein (g)	Notes
Aged cheese	35.8	Dense but calorific: 448 kcal
Chicken breast (roasted, skinless)	31	Lean, versatile, cheap
Lean beef (grilled)	30.1	Iron and B12
Turkey breast (roasted, skinless)	29.5	Even leaner than chicken
Canned tuna in water (drained)	25.5	Handy canned, omega-3
Salmon (farmed, cooked)	22.1	Omega-3, healthy fat
Whole egg	12.6 (about 6 g per egg)	Reference protein
Plain Greek yogurt	9	Great at breakfast and as a snack

Plant protein (per 100 g)

Protein content in plant foods
Food	Protein (g)	Notes
Textured soy (dry)	51.5	Figure for the defatted soy flour it is made from; rehydrates x3
Seitan	24	Wheat gluten, high density
Tempeh	20.3	Fermented, easy to digest
Firm tofu	17.3	Versatile, absorbs flavour
Edamame (cooked)	11.9	Ideal protein snack
Lentils (cooked)	9	Fibre + iron
Chickpeas (cooked)	8.9	Base of hummus
Quinoa (cooked)	4.4	Pseudocereal with a complete profile

How to hit your target without stress

Breakfast: a 170 g pot of Greek yogurt with a handful of almonds (about 21 g) or 3 large eggs with 100 g of cottage cheese (about 29 g)
Lunch: a palm-sized portion of chicken, beef or turkey, about 100-130 g cooked (30-40 g)
Snack: 200 g of cottage cheese (about 21 g) or a protein shake (about 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

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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 about 0.4 g/kg of protein across each meal (Schoenfeld and Aragon, 2018) 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?▼

Per 100 g, on this list, aged cheese comes first (35.8 g, though with 448 kcal); then lean meat and fish: roasted chicken breast (31 g), grilled lean beef (30.1 g), roasted turkey breast (29.5 g) and canned tuna in water (25.5 g). Among plants, textured soy (51.5 g dry), seitan (24 g) and tempeh (20.3 g) stand out.

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 range in Morton et al. (2018) for people who strength-train. 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, and the idea of a per-meal ceiling on muscle synthesis does not hold up either: in Trommelen et al. (2023), 100 g of protein after training produced a bigger and longer response than 25 g. Even so, spreading it over several meals, about 0.4 g/kg each (Schoenfeld and Aragon, 2018), is the easiest way to reach the daily total.

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). Renzy is not a medical service: it is not a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor, pharmacist or a registered dietitian before changing your diet, your medication or your supplements, and see a professional about any symptom.

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