A List of 100 High Protein Foods

Protein is undoubtedly an important part of the diet, particularly when strength training, trying to build muscle or losing fat.

This is because it helps;

Protein contains 4 calories per gram and can be found in a huge variety of different foods.

This article will look at 100 of the best protein sources, including the protein content per 100 grams.

However, before we jump in we need to look at the main sources of protein;

  • Animal protein

  • Plant protein

  • Meat alternatives

  • Protein supplements

Animal Protein

Protein from animal sources contain the 8 essential amino acids you require in your diet and include; meat, seafood & dairy products.

Plant Protein

Protein from plant sources contains a mix of the amino acids you require in your diet but to get all 8 vegetarians will need to combine food groups. Plant protein includes; nuts, seeds, pulse, legumes, cereals and grains.

Meat Alternatives

A good addition to the diet for vegetarians and vegans, meat alternatives can help to provide all 8 essential amino acids in the diet and assist you in meeting your daily protein intake goal.

Protein Supplements

Protein supplements, although useful in some circumstances are not essential to getting your daily protein intake. However, if you choose to use them they contain all the essential amino acids you need and often have the highest protein amount per 100 grams.


What follows is a list of 100 food items and their protein values to help you make informed choices in your diet and consistently meet your daily protein needs.  Please note that the following amounts are approximate values based on a 100g serving, unless otherwise stated and that total protein content may vary between brands and cooking methods.

Protein In Meat
Protein In Seafood
Protein In Dairy
Protein In Carbs
Protein In Legumes
Protein In Vegetables
Protein In Nuts
Protein In Meat Alternatives
Protein Supplements.png

Takeaway Point

Protein is widely available from a number of sources and knowing how much protein is available in different foods is useful when planning your diet to ensure you hit both your protein and your other macronutrient goals.