Hitting your daily protein target doesn’t require expensive supplements or complicated meal plans. The most effective way to fuel muscle growth is through whole foods — and nature has provided plenty of high-protein options. Here are the 15 best, ranked by protein density, nutritional quality, and practicality for everyday eating. Not sure what that target actually is? The protein intake calculator works it out from your body weight and goal.
For each food, you’ll find the protein content per 100g, calorie count, and why it earned its ranking.
#1. Chicken Breast — The Gold Standard
- Protein per 100g: 31g
- Calories per 100g: 165
- Protein-to-calorie ratio: Excellent — 75% of calories from protein
Chicken breast tops the list for good reason. It has the highest protein-to-calorie ratio of any whole food, is affordable, widely available, and versatile enough for endless recipes. A single 150g breast provides nearly 47g of protein — almost a third of the daily target for a 160 lb man.
Best preparation: Grilled, baked, or air-fried with minimal oil. Avoid deep-fried or breaded versions, which add empty calories.
#2. Tuna (Canned or Fresh)
- Protein per 100g: 30g
- Calories per 100g: 132
- Protein-to-calorie ratio: Exceptional — 91% of calories from protein
Tuna has the best protein-to-calorie ratio of any food on this list. Canned tuna is also one of the most affordable protein sources — a can costs $1-2 and provides 20-25g of protein. It’s rich in omega-3 fatty acids, which may support heart health and reduce inflammation.
Best preparation: Canned light tuna mixed with Greek yogurt, mustard, and celery. Limit albacore to 1-2 servings per week due to mercury content.
#3. Lean Beef (Sirloin or Flank)
- Protein per 100g: 26g
- Calories per 100g: 150
- Bonus nutrients: Iron, zinc, B12, creatine
Lean beef is the only significant whole-food source of creatine (3-5g per kg of meat). It’s also rich in heme iron, which is more bioavailable than plant iron. Choose lean cuts like sirloin, flank, or 93% lean ground beef to keep fat calories reasonable.
#4. Eggs — Nature’s Perfect Protein
- Protein per large egg: 6g
- Calories per egg: 70
- Protein per 100g: 13g
Eggs are considered the “reference protein” — the standard against which all other proteins are measured. They contain all 9 essential amino acids in the ideal ratios, and the leucine content is excellent for muscle synthesis. The yolk provides choline, lutein, and vitamins A, D, E, and K.
Don’t fear the cholesterol in eggs — research consistently shows that dietary cholesterol has minimal impact on blood cholesterol for most people. 3-4 eggs per day is safe for healthy men.
#5. Greek Yogurt
- Protein per 100g: 10g
- Protein per cup: 20-24g
- Calories per cup: 100-130 (plain, non-fat)
Greek yogurt has 2-3x the protein of regular yogurt because the straining process removes whey liquid, concentrating the casein protein. Casein is slow-digesting, making Greek yogurt an ideal evening snack that feeds your muscles overnight. It also provides probiotics for gut health.
Tip: Always choose plain, unsweetened Greek yogurt. Flavored versions can contain 15-25g of added sugar per cup.
#6. Cottage Cheese
- Protein per 100g: 11g
- Protein per cup: 25-28g
- Calories per cup: 180-200 (low-fat)
Like Greek yogurt, cottage cheese is rich in slow-digesting casein protein. It’s one of the best pre-bed foods because it provides a steady release of amino acids throughout the night. Low-fat cottage cheese also packs calcium and selenium.
#7. Salmon
- Protein per 100g: 25g
- Calories per 100g: 208
- Bonus: Omega-3 fatty acids (EPA and DHA), vitamin D
Salmon has slightly more fat than chicken or tuna, but it’s “good fat” — omega-3s that reduce inflammation, support heart health, and may even aid muscle recovery. The protein is top-quality, and salmon is one of the few natural food sources of vitamin D.
#8. Whey Protein Powder
- Protein per scoop: 20-25g
- Calories per scoop: 100-120
- Cost per gram of protein: Very low
While technically a supplement, whey protein is derived from milk and is essentially a food product. It has the highest biological value of any protein (104 on the BV scale), meaning your body uses nearly all of it. Whey is fast-digesting, making it ideal post-workout when your muscles need amino acids quickly.
Whey isn’t necessary — you can hit your protein target with whole foods alone — but it’s the most convenient and cost-effective option when you’re short on time.
#9. Turkey Breast
- Protein per 100g: 29g
- Calories per 100g: 135
Turkey breast is nearly identical to chicken breast in protein content and leanness. It offers a different flavor profile and is particularly rich in the amino acid tryptophan, which plays a role in serotonin production. Ground turkey is a versatile alternative to ground beef for burgers, chili, and pasta sauces.
#10. Shrimp
- Protein per 100g: 24g
- Calories per 100g: 99
- Protein-to-calorie ratio: Outstanding — 97% of calories from protein
Shrimp has an even better protein-to-calorie ratio than chicken. It’s extremely low in calories while packing 24g of protein per 100g. Shrimp also contains astaxanthin, a powerful antioxidant that gives it its pink color. The main drawback is cost — shrimp is pricier than chicken or tuna.
#11. Lentils
- Protein per 100g (cooked): 9g
- Protein per cup (cooked): 18g
- Calories per cup: 230
- Bonus: 16g fiber per cup
Lentils are the highest-protein legume, offering 18g per cup plus a massive 16g of fiber. The combination of protein and fiber makes lentils extremely satiating. They’re also one of the cheapest protein sources available — a bag of dried lentils costs a few dollars and provides many servings.
Plant proteins are less bioavailable than animal proteins, but pairing lentils with a grain (rice or bread) creates a complete amino acid profile.
#12. Tofu (Firm)
- Protein per 100g: 12g
- Calories per 100g: 144
- Complete protein: Yes — all 9 essential amino acids
Firm tofu is one of the few complete plant proteins. It absorbs flavors well, making it versatile for cooking. A 200g block provides 24g of protein. Choose firm or extra-firm tofu for the highest protein content — silken tofu has much less.
#13. Almonds
- Protein per 100g: 21g
- Protein per ounce (28g): 6g
- Calories per ounce: 164
Almonds have the highest protein content of common nuts. While they’re calorie-dense (due to healthy fats), a small handful adds 6g of protein and provides vitamin E, magnesium, and heart-healthy monounsaturated fats. They’re best used as a protein-boosting snack rather than a primary source.
#14. Edamame
- Protein per 100g: 11g
- Protein per cup: 17g
- Calories per cup: 189
- Complete protein: Yes
Edamame (young soybeans) is a complete plant protein that’s also rich in folate, vitamin K, and fiber. A cup provides 17g of protein with a pleasant, slightly sweet taste. Edamame makes a great snack or side dish and is available frozen year-round.
#15. Pumpkin Seeds
- Protein per 100g: 19g
- Protein per ounce: 5g
- Calories per ounce: 151
- Bonus: Extremely high in magnesium and zinc
Pumpkin seeds (pepitas) are one of the most underrated high-protein foods. They’re packed with magnesium (a mineral many men are deficient in), zinc (important for testosterone and immune function), and healthy fats. Sprinkle them on salads, oatmeal, or yogurt to boost protein and mineral intake.
Quick Reference: Protein Per 100g
| Rank | Food | Protein/100g | Calories/100g |
|---|---|---|---|
| 1 | Chicken breast | 31g | 165 |
| 2 | Tuna | 30g | 132 |
| 3 | Turkey breast | 29g | 135 |
| 4 | Salmon | 25g | 208 |
| 5 | Shrimp | 24g | 99 |
| 6 | Lean beef | 26g | 150 |
| 7 | Whey protein | ~80g* | ~400* |
| 8 | Cottage cheese | 11g | 98 |
| 9 | Greek yogurt | 10g | 59 |
| 10 | Tofu (firm) | 12g | 144 |
| 11 | Eggs | 13g | 143 |
| 12 | Lentils | 9g | 116 |
| 13 | Almonds | 21g | 579 |
| 14 | Pumpkin seeds | 19g | 546 |
| 15 | Edamame | 11g | 122 |
*Whey protein values shown per 100g of powder. A typical serving is 30g (one scoop).
Food first, capsules second. Our multivitamin ranking for men makes the same argument for the daily-capsule habit.
Pick Four Staples and Rotate Them
The list is long on purpose, but nobody eats fifteen protein sources in a week. What matters is that the four or five you actually enjoy are always in the kitchen.
Choose your four now, build the shopping list around them, and put a protein source in every meal for seven days. Use a shake only to close a gap your food left open.
This content is for informational purposes only and does not constitute medical advice. Individuals with specific dietary restrictions or allergies should consult a healthcare professional or registered dietitian.
Photo: Karthik Sridhar, CC BY-SA 4.0, via Wikimedia Commons
Tuna at #2 with that 91% protein-to-calorie ratio is the sleeper pick — a $1.50 can getting me close to 25g is unbeatable on a budget. The mercury note though: is 3-4 cans of light tuna a week okay, or should I stick closer to 1-2 servings?
Eggs deserve more credit than they usually get on these lists — for price per gram they’re right up there. I do 3 whole eggs plus some egg whites most mornings and I’m at 40g of protein before 9am, for under two bucks.
The chicken breast numbers are impressive but realistically I’m not meal-prepping 150g portions every night. Rotisserie chicken from the supermarket hits similar macros for about the same price — worth an honorable mention for convenience.
Bookmarked for the protein-per-100g table alone. This is the kind of list you can actually shop from.