Top 10 Foods Highest in Protein + Printable One Page Sheet
Protein is a macronutrient necessary for the proper growth and function of the human body. A deficiency in protein leads to muscle atrophy and impaired functioning of the human body in general.
Athletes and those looking to build muscle might benefit from increased protein intake, but they should be aware of the risks. Excess protein is typically processed by the body, but may cause a strain on the liver and kidneys, and may also increase cancer risk particularly for protein from animal sources.
How much protein do you need?
The recommended daily intake for protein is between 46-56 grams for most adults, with pregnant and lactating women needing up to 72 grams of protein per day. Athletes or other people looking to build muscle mass may also want to consume more protein. The Daily Value (%DV) for protein is set at 50 grams per day, this number is meant to help compare foods and is a general number that works for most people.
Foods high in protein per calorie include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Below is a list of common foods high in protein by common serving size, for more information, see the sections on protein dense foods, other protein-rich foods, and protein isolates.
Top 10 Protein Food List
109% DV (54.5g) in a 6oz breast
|82% DV (40.8g)||64% DV (32.1g)|
More Poultry High in Protein (%DV)
- 3oz (85g) of lean ground turkey (53% DV)
- 6oz turkey breast (102% DV)
- 1 chicken thigh (33% DV)
- 1 chicken drumstick (24% DV)
- 1 whole chicken leg (Thigh and Drumstick) (53% DV)
Nutrition Facts for Lean Chicken Breast (Cooked).
105% DV (52.7g) in a 6oz chop
|64% DV (31.8g)||62% DV (31g)|
More Pork Products High in Protein (%DV)
- 3oz of lean ground pork (54% DV)
- 3oz of sirloin roast (53% DV)
- 3oz of ham (50% DV)
Nutrition Facts for Pork Chops (Cooked).
102% DV (50.8g) in a 6oz fillet
|65% DV (32.5g)||60% DV (29.9g)|
More Fish High in Protein %DV per 6oz (170g) filletCanned Tuna (100% DV), Salmon (94%), Talapia (92%), Trout (90%), Snapper (90%), Mackerel (88%), Pollock (84%), Mahimahi (80%), Swordfish (80%), and Cod (78%).
Nutrition Facts for Bluefin Tuna (Cooked).
100% DV (50.1g) in a 6oz steak
|43% DV (21.4g)||57% DV (28.7g)|
More Lean Red Meat High in Protein (%DV)
- A 13oz (368g) T-bone steak (209% DV)
- 1oz of beef jerky (19% DV)
- 3oz of lamb stew meat (57% DV)
Nutrition Facts for Grilled Beef Steak.
87% DV (43.5g) per cup
|48% DV (24g)||35% DV (17.3g)|
36% DV (17.9g) per cup
|31% DV (15.6g)||18% DV (9g)|
28% DV (14g) per cup
|41% DV (20.5g)||11% DV (5.7g)|
18% DV (9g) per oz
|82% DV (40.9g)||64% DV (32.1g)|
17% DV (8.5g) per 1oz handful
|21% DV (10.4g)||60% DV (29.8g)|
Other Nuts and Seeds High in Protein %DV per ozPeanuts (14% DV), Almonds (12%), Pistachios (12%), Sunflower Seeds (11%), Flax Seeds (10%), Chia Seeds (9%), and Cahsews (9%).
See more high protein nuts.
Nutrition Facts for Roasted Pumpkin and Squash Seeds.
13% DV (6.3g) per egg
|32% DV (16.2g)||25% DV (12.6g)|
- 1 egg white provides 7% DV
- 1 cup of hard boiled eggs provides 34% DV
Nutrition Facts for Hard-Boiled Eggs.