High-Protein Foods
Protein keeps you full, protects muscle while you lose fat, and costs the most energy to digest. These are the foods that deliver the most of it per 100 g.
Protein per 100 g
- Canned Tuna (in water) — 25.5 g protein, 116 kcal
- Turkey Breast — 23.7 g protein, 114 kcal
- Chicken Breast — 22.5 g protein, 120 kcal
- Lean Ground Beef (93% lean) — 20.8 g protein, 152 kcal
- Pork Tenderloin — 20.6 g protein, 120 kcal
- Salmon — 20.4 g protein, 208 kcal
- Shrimp — 20.1 g protein, 85 kcal
- Cod — 17.8 g protein, 82 kcal
- Oats — 16.9 g protein, 389 kcal
- Eggs — 12.6 g protein, 143 kcal
Full nutrition breakdowns live in the calorie database.
How much protein do you need?
For people who train, about 1.6 g per kilogram of body weight at maintenance and 1.8 g/kg while losing weight — 112–126 g a day for a 70 kg person. The minimum for adults is about 0.8 g/kg. The protein calculator works it out for your weight and goal.
Building meals around protein
Pick the protein first, then the vegetables, then the carbohydrate. Aim for 25–40 g per meal across three or four meals; that spacing supports muscle better than one large serving.
Plant eaters can hit the same targets by combining legumes, tofu and grains — the amounts are larger because the protein density is lower, so plan for it in your macro targets.