Top 8 High-Protein Foods

Whether you want to build muscle, keep your energy steady, or simply feel full for longer – protein plays a key role in a healthy diet. But which foods are truly high in protein? Here’s an overview of the best choices.

1. Meat & Poultry

Chicken breast provides about 23 g protein per 100 g, and turkey breast even 25 g. Lean cuts of beef such as steak, roast beef, or tartare contain 20–26 g protein per 100 g. These are lean, protein-rich choices that work well as the base of a balanced meal. You can grill, roast, or slice them into a salad.

2. Fish

Tuna offers around 24 g protein per 100 g, and salmon about 22 g. Sardines, mackerel, and anchovies are also excellent sources. Fatty fish not only provide plenty of protein but are also rich in omega-3 fatty acids, which support heart and brain health. Try them in a salad, pasta, or baked with vegetables.

3. Tofu & Tempeh

Popular plant-based options that fit into almost any dish. Tofu has about 12 g protein per 100 g, while tempeh contains 17 g. Tempeh has a firmer bite and a nutty flavor, whereas tofu is mild and takes on the flavor of spices and sauces. Great in stir-fries, curries, or as a meat alternative.

4. Legumes

Soybeans provide around 11 g protein per 100 g, lentils 9 g, and chickpeas or kidney beans about 8 g. Besides protein, legumes are high in fiber, which helps you feel full and supports digestion. Perfect for soups, stews, or salads.

5. Dairy

Quark, skyr, and Greek yogurt are rich in protein and easy to include as breakfast or a snack. Skyr provides about 10 g protein per 100 g, quark 8–10 g, and Greek yogurt around 8 g. Opt for low-fat versions if you want high protein with fewer calories.

6. Whole grain products

Oats and whole wheat pasta each contain around 13 g protein per 100 g (uncooked). Quinoa has about 14 g per 100 g and is naturally gluten-free. Whole wheat bread delivers about 4 g per slice. While grains aren’t protein powerhouses, they are a valuable addition – especially combined with legumes or dairy.

7. Nuts & Seeds

Almonds contain about 21 g protein per 100 g, and chia seeds around 17 g. They also provide healthy fats and minerals. Ideal as a snack or as a topping on breakfast or salads. Keep an eye on portion sizes though: nuts and seeds are nutrient-dense, and a small handful is often enough.

8. Vegetables

Vegetables aren’t big protein sources, but some still make a contribution. Spinach, broccoli, kale, pointed cabbage, and asparagus contain around 3 g protein per 100 g. Think of them as a great complement: they deliver vitamins, fiber, and antioxidants along with a little protein.

Summary

High-protein foods help with muscle growth, recovery, and staying full for longer. You can find protein in both animal and plant-based products. By mixing it up – a piece of fish or chicken, a serving of legumes, some nuts, and a bowl of yogurt – you’ll easily reach your daily protein needs.