If you’re trying to build muscle, lose weight, or just feel more energetic throughout the day, protein might be the something you need to focus on. As the building block of everything from your muscles to your immune system, protein plays a crucial role in nearly every bodily function. But not all protein sources are created equal, and navigating the world of high-protein foods can be overwhelming. The following is a list of 15 highest protein foods you can add to your diet today.
Chicken Breast
When most people think “high protein,” chicken breast is usually the first food that comes to mind, and for good reason. A 3.5-ounce (100-gram) serving of cooked chicken breast packs about 31 grams of protein with minimal fat, making it one of the leanest, most efficient protein sources available. Chicken breast is also very versatile . You can grill it, bake it, shred it for salads, or dice it for stir-fries. It’s also perfect for almost any seasoning, from mediterranean to spicy tandoori. If you’re watching your budget, chicken breast is also relatively affordable compared to other high-quality protein sources, especially when bought in bulk. For meal preppers, it stays good in the refrigerator for 3 to 4 days after cooking, making it easy to hit your protein goals throughout the week.
Turkey Breast
Often living in the shadow of chicken except during Thanksgiving, turkey breast deserves more year-round attention for it’s high protein. With approximately 29 grams of protein per 3.5-ounce serving, turkey breast actually rivals chicken breast while offering a different flavor. It’s also high in B vitamins, especially B6 and niacin, which help your body convert food into energy. Like chicken, turkey breast is incredibly versatile. Use it in sandwiches, salads, or as a main dish. Ground turkey can make excellent burgers, meatballs, or can replace ground beef in virtually any recipe for a leaner protein option.
Lean Beef
Lean cuts of beef like sirloin, tenderloin, and 95% lean ground beef deliver approximately 26 to 27 grams of protein per 3.5-ounce serving, making them excellent protein sources. But beef brings more to the table than just protein. It’s packed with highly bioavailable iron, zinc, and vitamin B12. These nutrients support energy levels, immune function, and brain health. Choosing cuts with “loin” or “round” in the name typically means less fat. One of beef’s major advantages is it’s very filling. The combination of protein and fat tends to keep hunger at bay longer than many other protein sources.
Fish
Fish delivers about 22 to 25 grams of protein per 3.5-ounce serving, along with heart-healthy omega-3 fatty acids. These omega-3s reduce inflammation, support brain health, and may even help with mood regulation. Wild-caught salmon, in particular, contains astaxanthin, a powerful antioxidant that gives it that beautiful pink color. If you’re worried about mercury, smaller fish like sardines and mackerel provide similar benefits with lower contamination risk. Even white fish varieties like cod, though lower in fat, still pack about 18 to 20 grams of protein per serving with very few calories, making them ideal for those watching their weight. Try to include fish in your diet at least twice a week.
Greek Yogurt
Greek yogurt contains roughly twice the protein of regular yogurt. A one-cup serving of plain Greek yogurt delivers an 23 grams of protein along with gut-friendly probiotics and calcium. The straining process that gives Greek yogurt its thick, creamy texture also concentrates the protein while reducing sugar content, making it particularly beneficial for those watching their carbohydrate intake. Its versatility is another major plus. You can enjoy it plain, sweetened with honey or fruit, used as a sour cream substitute, or as the base for protein-packed dressings and dips. For those with early mornings, Greek yogurt requires zero preparation, making it one of the most convenient high-protein breakfasts or snacks available. Just be sure to check labels and opt for varieties without added sugars for maximum health benefits.
Cottage Cheese
With roughly 24 grams of protein per cup, it rivals Greek yogurt while offering a different texture. Cottage cheese contains casein protein, which digests more slowly than other proteins, providing a steady release of amino acids to your muscles. It’s mild flavor makes it incredibly versatile as well. Try it with fruit for a sweet option, with vegetables and everything bagel seasoning for a savory twist, or even blended into smoothies for a protein boost. If you aren’t a fan of the texture, try the whipped kind which are smoother.
Eggs
A large egg contains about 6 to 7 grams of protein, with more than half coming from the white and the remainder from the yolk. What makes eggs special is their complete amino acid profile and exceptional bioavailability. Your body can use nearly all of the protein in eggs. Egg yolks contain choline, a nutrient essential for brain health that most people don’t get enough of, along with lutein and zeaxanthin, which support eye health. The versatility of eggs is unmatched – from scrambled to poached to baked into casseroles or added to fried rice, they can fit into almost any meal. For those concerned about cholesterol, research has largely exonerated eggs. Most healthy people can enjoy whole eggs daily without negative effects on heart health.
Tofu and Tempeh
For plant-based eaters or those looking to reduce meat consumption, tofu and tempeh are excellent protein sources. Firm tofu provides about 20 grams of protein per 3.5-ounce serving, while tempeh, made from fermented soybeans, delivers 24 grams. Both are complete proteins, containing all nine essential amino acids. Tempeh’s fermentation process not only creates a meatier texture than tofu but also increases nutrient bioavailability and provides probiotics. The neutral flavor of tofu makes it easy to incorporate with whatever seasonings you pair it with while tempeh offers a pleasant, nutty flavor that works beautifully in stir-fries, sandwiches, and salads. Both foods provide calcium, iron, and compounds called isoflavones that may support heart and bone health. The key to enjoying tofu is proper preparation. Pressing it removes excess water and allows it to better absorb flavors and achieve a more appealing texture.
Lentils
Don’t let their small size fool you. Lentils pack a serious nutritional punch with about 18 grams of protein per cooked cup. As a plant protein, lentils offer the added benefit of being high in fiber (about 15 grams per cup), which supports digestive health and helps maintain stable blood sugar levels. This protein-fiber combination makes lentils exceptionally filling despite their relatively low calorie count. Unlike many dried beans, lentils cook quickly (20-30 minutes) making them one of the most convenient plant proteins available. They come in several varieties. Red lentils cook down to a creamy consistency perfect for soups and curries, while green and brown lentils hold their shape better for salads and side dishes. Lentils provide significant amounts of folate, iron, and potassium. At pennies per serving, they’re also one of the most economical proteins available, making them a budget-friendly way to boost your protein intake. Lentils are best soaked overnight before cooking.
Quinoa
Quinoa stands apart from other grains with about 8 grams of protein per cooked cup. What makes quinoa special is that it provides all nine essential amino acids, making it a complete protein. Originally from South America and technically a seed rather than a grain, quinoa cooks in just 15 minutes and has a pleasant, slightly nutty flavor with a unique texture that pops slightly when you chew it. Quinoa delivers manganese, magnesium, phosphorus, and significant fiber. Use it as a base for grain bowls, a substitute for rice, in breakfast porridges, or even in baking. It’s also the perfect food for people with gluten sensitivities. To enhance its natural flavor, try toasting quinoa briefly in a dry pan before cooking it in water or broth. Quinoa should be soaked for a few hours or overnight and drained before cooking.
Whey Protein
Whey protein delivers about 20 to 25 grams of highly bioavailable protein per scoop (depending on the brand) with minimal carbs and fat. Whey comes from milk during the cheese-making process. Its complete amino acid profile and high leucine content make it particularly effective for muscle building and recovery. Whey protein can support muscle growth, and fat loss. Whey isolate undergoes additional processing to remove most of the lactose, but may not be the best source of protein if you have dairy sensitivities.
Edamame
Edamame are young soybeans with about 17 grams per cup. Typically served in their pods as an appetizer at Japanese restaurants, edamame can also be purchased shelled in the frozen section for easy addition to salads, grain bowls, or stir-fries. Like other soy products, edamame contains all nine essential amino acids along with fiber, folate, and vitamin K. The combination of protein, fiber, and healthy fats makes edamame particularly satisfying, helping to keep hunger at bay between meals. Unlike many processed soy products, edamame is a whole food with minimal processing, making it a more nutritious choice. For a quick high-protein snack, steam frozen edamame pods for 5 minutes, sprinkle with sea salt, and squeeze the beans directly from the pod into your mouth.
Seitan
For those without gluten sensitivities, seitan offers one of the highest protein concentrations of any plant food – about 25 grams per 3.5-ounce serving. Made from vital wheat gluten, seitan has a remarkably meat-like texture that makes it popular in vegetarian and vegan cooking. Its neutral flavor readily absorbs marinades and seasonings, allowing it to work in everything from stir-fries to sandwiches to grilled skewers. While seitan lacks certain amino acids (making it an incomplete protein), pairing it with legumes or whole grains creates a complete protein profile. Beyond protein, seitan is typically low in fat and carbohydrates. Many grocery stores now carry prepared seitan, but you can also make it at home by mixing vital wheat gluten with water and seasonings, then simmering or steaming the dough. Seitan is pure gluten, so it’s definitely not suitable for anyone with celiac disease or gluten sensitivity.
Pumpkin Seeds
Pumpkin seeds (also called pepitas) pack about 8 to 10 grams of protein per quarter cup, making them one of the most protein-rich seed options available. Their protein comes with a substantial dose of magnesium, a mineral many people are deficient in that supports muscle function, mood, and sleep quality. Pumpkin seeds also provide zinc for immune function and healthy levels of heart-healthy fats. They are easy to incorporate into your diet – sprinkle them on salads, yogurt, or oatmeal for a protein boost and pleasant crunch, or enjoy them as a standalone snack. For enhanced flavor, try roasting raw pumpkin seeds with a little olive oil and your favorite seasonings. While all seeds contain healthy fats that can go rancid, pumpkin seeds are relatively stable but it’s best to store them in the refrigerator for maximum freshness, especially in warmer months.
Shrimp
If you’re looking for maximum protein with minimal calories, shrimp might be your new best friend. These little crustaceans pack an impressive 24 grams of protein per 3.5-ounce serving while containing just 99 calories, making them one of the most protein-dense foods on the planet. Shrimp also delivers significant amounts of selenium, an important antioxidant, and iodine, which supports thyroid function. The pink/red color in cooked shrimp comes from astaxanthin, the same antioxidant found in salmon that may help reduce inflammation and oxidative stress. One of shrimp’s biggest advantages is its cooking speed – even frozen shrimp thaws and cooks in minutes, making it perfect for quick, high-protein meals when you’re short on time. Toss them in pasta, stir-fries, salads, or tacos for an instant protein upgrade.