Nutrition Guide
Best High-Protein Foods to Hit Your Macros
Hitting a protein target of 150–200 g per day is straightforward once you know which foods do the heavy lifting. This guide ranks the best protein sources by grams per typical serving, covering animal, dairy, egg, and plant-based options.
What makes a food high in protein?
A food earns the “high protein” label when protein is a large proportion of its calories and calories-per-gram ratio. Two numbers matter: grams of protein per serving (for daily tracking) and grams of protein per 100 g of food (for comparing density across sources).
Pure protein provides 4 calories per gram. A food that delivers 25 g of protein with only 120 total calories (chicken breast, for example) is far more efficient than one delivering 25 g of protein with 300 calories, because you have 180 fewer calories to account for elsewhere. When you are trying to hit a protein target of 150–200 g within a calorie budget, leaning on high-density sources makes the math much easier.
Before building your food list, it helps to know your daily protein target. The protein guide covers how to set that number, and the macro calculator turns it into a full daily split.
Animal protein sources
Meat and fish are the most protein-dense whole foods available. All are complete proteins, meaning they contain all nine essential amino acids. The values below are for cooked portions unless noted.
| Food | Serving size | Protein (approx.) | Notes |
|---|---|---|---|
| Chicken breast (skinless) | 100 g cooked | ~31 g | One of the leanest and most affordable options |
| Turkey breast (sliced) | 100 g cooked | ~29 g | Slightly lower fat than chicken breast |
| Canned tuna (in water) | 1 can (140 g drained) | ~34 g | Cheap, shelf-stable, no cooking required |
| Salmon (Atlantic) | 100 g cooked | ~25 g | Also rich in omega-3 fatty acids |
| Shrimp | 100 g cooked | ~24 g | Very low calorie; roughly 100 kcal per 100 g |
| Lean beef (95% lean mince) | 100 g cooked | ~26 g | Provides iron and zinc alongside protein |
| Cod or tilapia | 100 g cooked | ~23 g | Budget-friendly white fish; very low fat |
| Pork tenderloin | 100 g cooked | ~26 g | One of the leanest cuts of pork |
Meat loses roughly 20–30% of its weight during cooking due to water loss. If you log raw weight, use raw nutrition values. If you log cooked weight, use cooked values. Mixing the two is the most common source of tracking errors with meat.
Dairy and eggs
Dairy products and eggs are among the most versatile and protein-dense foods in any diet. Greek yogurt and cottage cheese in particular are standout options for hitting protein targets without using many calories.
| Food | Serving size | Protein (approx.) | Notes |
|---|---|---|---|
| Non-fat Greek yogurt (plain) | 170 g (6 oz) | ~17–20 g | High protein, low calorie; works as a sour cream sub |
| Cottage cheese (low-fat) | 226 g (1 cup) | ~26 g | High in casein; slow-digesting, good before bed |
| Whey protein powder | 1 scoop (~30 g) | ~22–25 g | Supplement for convenience; highly bioavailable |
| Eggs (whole) | 2 large | ~12 g | Also provides ~10 g fat; complete amino acid profile |
| Egg whites | 3 large whites | ~11 g | Near-zero fat; good for boosting protein without fat |
| Milk (1%) | 240 ml (1 cup) | ~8 g | Convenient liquid protein; also provides calcium |
| Hard cheese (e.g. cheddar) | 30 g (1 oz) | ~7 g | Higher fat content; useful in moderation |
Cottage cheese deserves special mention. A cup provides over 25 g of protein for around 180 calories, making it one of the most calorie-efficient whole-food protein sources available. It’s slow-digesting (casein-heavy), which makes it particularly useful as a high-protein evening snack.
Know your protein target before you shop
The macro calculator tells you exactly how many grams of protein you need per day based on your weight and goal — so you can build your food list around a real number.
Calculate my protein targetPlant-based protein sources
Plant proteins are a viable foundation for high-protein diets, but require more planning because most plant sources have a lower protein density and are missing one or more essential amino acids. Eating a variety of plant proteins across the day covers all amino acids without needing to combine them perfectly in each meal.
| Food | Serving size | Protein (approx.) | Notes |
|---|---|---|---|
| Seitan (vital wheat gluten) | 100 g cooked | ~25 g | Highest protein density of any plant food; not suitable for celiacs |
| Tempeh | 100 g | ~20 g | Fermented soy; firm texture, complete protein |
| Tofu (firm) | 100 g | ~8–12 g | Protein varies by firmness; extra-firm has more |
| Edamame (shelled) | 155 g (1 cup, cooked) | ~18 g | Complete amino acid profile; also high in fiber |
| Lentils (cooked) | 198 g (1 cup) | ~18 g | High fiber, iron; missing some essential amino acids |
| Black beans or chickpeas (cooked) | 164 g (1 cup) | ~15 g | Budget-friendly; pair with grains for complete protein |
| Quinoa (cooked) | 185 g (1 cup) | ~8 g | One of few complete plant proteins; also a carb source |
| Hemp seeds | 30 g (3 tbsp) | ~10 g | Complete protein; rich in omega-3s |
Rotating between legumes, soy products, grains, seeds, and vegetables covers all essential amino acids without obsessing over individual meal combinations. Aim for at least three different plant protein sources per day.
Budget-friendly picks
A high-protein diet does not require expensive supplements or specialty products. These options consistently deliver the most protein per dollar:
- Canned tuna or sardines. Often under $2 per can, delivering 25–35 g of protein with no cooking required. Stock up when on sale.
- Eggs. A dozen eggs provides 72 g of protein for roughly $3–4 depending on location. Eggs are also one of the few foods that are complete, versatile, and fast to prepare.
- Dried lentils and beans. Pound for pound, dried legumes are among the cheapest protein sources available. A pound of dried lentils (roughly $1–2) cooks into multiple servings with 18 g of protein each.
- Frozen chicken breast. Bulk bags from warehouse stores can bring cost below $3 per pound. Cook in batches to reduce prep time through the week.
- Cottage cheese. Around $4–6 for a large tub delivering multiple high-protein servings — one of the best cost-per-gram ratios in the dairy section.
- Whey protein concentrate. More affordable than isolate, typically delivering 20–24 g protein per scoop at a cost of roughly $0.50–1 per serving. Useful when whole-food options are inconvenient.
Building a high-protein day
The practical challenge with high protein targets is not finding the foods — it is distributing the intake across the day so no single meal becomes overwhelming. Here is what hitting 170 g of protein might look like:
| Meal | Foods | Protein |
|---|---|---|
| Breakfast | 3 whole eggs + 3 egg whites scrambled, 170 g non-fat Greek yogurt | ~37 g |
| Lunch | 150 g chicken breast (cooked), large salad with 30 g hemp seeds | ~55 g |
| Snack | 226 g cottage cheese (low-fat) | ~26 g |
| Dinner | 150 g salmon fillet, 100 g edamame, vegetables | ~51 g |
| Total | — | ~169 g |
This plan sits at roughly 1,900–2,000 calories depending on meal preparation. Adjust portion sizes to match your calorie target. If your number is lower (say, 1,600 calories on a cut), lean more heavily on the zero-fat protein sources — egg whites, non-fat Greek yogurt, canned tuna, and chicken breast — to hit the protein target within the tighter budget.
For supplement use, see the best supplements guide, which covers when whey protein is worth adding and what else has solid evidence behind it.
Frequently asked questions
What food has the most protein per gram?
On a per-gram basis, dried egg whites and unflavoured whey protein isolate are among the highest, at around 80–90% protein by weight. In whole foods, chicken breast, canned tuna, and shrimp rank very high, with roughly 25–30 g of protein per 100 g of food — and very little fat or carbs adding to the calorie count.
What are the best protein foods for fat loss?
Lean protein sources that keep fat calories low are ideal when cutting: chicken breast, canned tuna, egg whites, non-fat Greek yogurt, cottage cheese, and white fish (cod, tilapia, pollock). These deliver high protein for relatively few calories, making it easier to hit your protein target while staying in a deficit.
What are the best plant-based high-protein foods?
Tofu, tempeh, edamame, lentils, chickpeas, black beans, and seitan are the most protein-dense plant options. Hemp seeds, pumpkin seeds, and quinoa are notable additions. Most plant proteins are lower in one or more essential amino acids compared to animal proteins, so variety across the day matters more.
Is chicken breast the best protein source?
Chicken breast is one of the most practical and consistent choices because it is very lean, widely available, affordable, and versatile. It delivers roughly 25–31 g of protein per 100 g cooked with minimal fat. But the best source is the one you will actually eat consistently — tuna, Greek yogurt, or eggs work just as well nutritionally.
Can I get enough protein from food without supplements?
Yes. Most protein targets in the 0.7–1 g per pound range are achievable through food alone for most people. Supplements like whey protein are a convenient bridge when whole-food sources are not practical — before a workout, while traveling, or when appetite is low — but they are not necessary if your diet delivers the target.
How much protein is in an egg?
One large egg contains about 6 grams of protein. Two whole eggs provide roughly 12 g of protein along with about 10 g of fat. Adding egg whites (roughly 3.5 g protein per white, almost no fat) is a common way to increase protein without significantly raising calories.
Is Greek yogurt a good source of protein?
Yes. Plain non-fat Greek yogurt delivers roughly 17–20 g of protein per 170 g (6 oz) serving, with minimal fat and around 100 calories. It is one of the most protein-dense foods available in a typical grocery store, and it works as a snack, breakfast base, or cooking substitute for sour cream.