List of foods rich in protein

High-protein foods are great for packing on extra muscle. To ensure your diet is packed with muscle-building protein, it’s extremely important to consider which high-protein foods you should be consuming during your daily eating routine. To help you select the best high-protein foods for your diet, we’ve compiled a list of some of the highest-protein foods you can find in your average supermarket.

You’ll notice that the list covers a wide variety of high-protein foods. This was done intentionally so you can compare food types and have more options to add to your daily meals.

The list:

(all nutritional estimates are based on standard individual servings)

Peanut butter (2 tablespoons)

Protein- 8g

Calories- 188

Fat – 16g

Raw almonds (19 pieces)

Protein- 7g

Calories- 180

Fat – 14g

Almond butter (1 tablespoon)

Protein- 2g

Calories- 101

Fat – 9g

Skinless chicken breast (1 cup)

Protein- 38 g

Calories- 258

Fat – 10.4

Ground beef (90% lean, 3 oz)

Protein- 23 g

Calories- 182

Fat – 9g

Ground turkey (3oz)

Protein- 22 g

Calories- 193

Fat – 11g

Salmon (half fillet)

Protein- 39 g

Calories- 367

Fat – 22g

Tuna (canned, 1 cup)

Protein- 39 g

Calories- 179

Fat – 1g

Turkey deli (1 oz)

Protein- 4g

calories- 31

Fat – 1g


High-protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high-protein foods are high in fat; however, it’s important to keep in mind that not all fats are bad for you, and some can be very beneficial to your diet, even if weight loss is your top priority. Almonds, for example, are high in omega-3 fatty acids but low in saturated fat.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intake to a minimum, then fish and lean meats are an effective option. Canned tuna (keep the mayo) tops the list as the most efficient source of protein. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient protein foods.

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