Alma

High Protein Foods: Ranked by Protein Content Per Serving

The complete list of the best protein sources — animal and plant-based — with exactly how many grams you're getting per serving.

Summary

The highest protein foods per serving are animal proteins: chicken breast (53g per 6 oz), canned tuna (42g per 5 oz), cod (40g per 6 oz), and Greek yogurt (17-20g per cup). Among plant proteins, tofu (20g per cup), edamame (17g per cup), and lentils (18g per cup) lead the field. For most adults, 0.7–1g of protein per pound of bodyweight is the target range.

What are the highest protein foods per serving?

Protein content is most usefully measured per typical serving — not per 100g, which gives misleading results for foods like chicken (which is mostly water) vs nuts (which are mostly fat).

Animal proteins (highest protein per serving)

  • Chicken breast (6 oz, cooked): 53g protein, 284 calories — the best protein-to-calorie ratio of any common food
  • Canned tuna (5 oz): 42g protein, 145 calories — cheap, convenient, shelf-stable
  • Cod or tilapia (6 oz): 40g protein, 170 calories — white fish are extremely lean
  • Shrimp (6 oz): 35g protein, 168 calories
  • Salmon (6 oz, cooked): 34g protein, 350 calories — higher calorie but comes with omega-3s
  • Steak / sirloin (6 oz): 50g protein, 340 calories
  • Turkey breast (6 oz): 50g protein, 250 calories
  • Whole eggs (3 large): 19g protein, 210 calories. The yolk contains about half the protein — don't skip it.
  • Greek yogurt (1 cup, plain, 2%): 17–23g protein — varies by brand; Fage, Chobani, and Oikos lead
  • Cottage cheese (1 cup): 25g protein, 200 calories — underrated protein source

Plant proteins

  • Tofu, firm (1 cup): 20g protein, 176 calories
  • Tempeh (1 cup): 31g protein — one of the densest plant protein sources
  • Edamame (1 cup, shelled): 17g protein, 189 calories
  • Lentils (1 cup, cooked): 18g protein, 230 calories — also 16g fiber
  • Black beans (1 cup, cooked): 15g protein, 227 calories
  • Chickpeas (1 cup, cooked): 15g protein, 269 calories
  • Hemp seeds (3 tbsp): 10g protein — complete protein with all essential amino acids
  • Pumpkin seeds (1 oz): 9g protein

Protein quality matters too. Animal proteins contain all 9 essential amino acids in ratios that match human needs. Most plant proteins lack or are low in one or more — but eating varied plant proteins across a day covers all of them.

What are the best high protein snacks?

Getting protein doesn't have to mean a sit-down meal. These snacks pack a meaningful protein hit:

  • Greek yogurt (3/4 cup): 15–17g — the easiest high-protein snack
  • Hard-boiled eggs (2): 12g protein, 140 calories, completely portable
  • Cottage cheese (3/4 cup): 18g — eat plain, with fruit, or with hot sauce
  • Edamame (1 cup): 17g protein with shell-on eating slowing you down naturally
  • String cheese (2 sticks): 14g protein, 160 calories
  • Tuna pouch (2.6 oz): 17g protein, 70 calories — no can opener needed
  • Protein shake (1 scoop whey + water): 20–25g depending on brand
  • Almonds (1 oz): 6g protein — not a protein powerhouse but decent for a nut
  • RXBAR or similar whole-food bar: 12g protein from egg whites and nuts

Most processed "high protein" snack bars and chips are marketing more than nutrition — check the actual grams. Anything under 10g for a snack is ordinary, not "high protein."

How do you build a high protein diet for weight loss?

High-protein diets work for weight loss through three mechanisms: protein is the most satiating macronutrient, it has the highest thermic effect (your body burns 20–30% of protein calories just digesting it), and it preserves muscle mass during a calorie deficit.

A practical framework:

  • Set a protein target first: 0.7–1g per pound of bodyweight is the evidence-backed range for most adults. A 160-pound person targets 112–160g daily.
  • Build every meal around a protein source: Before thinking about anything else on the plate, decide the protein. Chicken, fish, eggs, Greek yogurt, legumes, or tofu.
  • Front-load protein in the day: Studies show spreading protein across meals (including breakfast) supports muscle retention better than back-loading everything at dinner.
  • Don't fear fat alongside protein: Whole eggs, salmon, and Greek yogurt all contain fat. That's fine — the calories are well-justified by the nutrition.

You don't need protein shakes if you're eating whole food sources across the day. Shakes are a convenient fallback, not a requirement.

How Alma Helps

Alma tracks your protein intake in real time across every meal and snack, showing you exactly how much you've hit against your daily target. It also breaks down which foods are contributing most — so you can see if you're front-loading protein at dinner when you'd benefit from spreading it more evenly.