High-Protein Foods and the Amount of Protein in Each

List of Foods High in Protein

Protein rich foods
High-protein foods. Maximilian Stock Ltd./Photolibrary/Getty Images

It's important that we all eat enough protein each day. If you know about how much protein you need, this list will help you figure out which foods will help you achieve that goal, including plant and animal sources of protein.

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams before cooking. Fish has slightly less than beef or poultry.

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • Chicken breast, 3.5 oz - 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • Tuna, 6 oz can - 40 grams of protein

Pork

  • Pork chop, average - 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large - 6 grams protein
  • Milk, 1 cup - 8 grams
  • Cottage cheese, ½ cup - 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

    Beans (including soy)

    • Tofu, ½ cup 20 grams protein
    • Tofu, 1 oz, 2.3 grams
    • Soy milk, 1 cup - 6 -10 grams
    • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
    • Soy beans, ½ cup cooked – 14 grams protein
    • Split peas, ½ cup cooked – 8 grams

    Nuts and Seeds

    • Peanut butter, 2 Tablespoons - 8 grams protein
    • Almonds, ¼ cup – 8 grams
    • Peanuts, ¼ cup – 9 grams
    • Cashews, ¼ cup – 5 grams
    • Pecans, ¼ cup – 2.5 grams
    • Sunflower seeds, ¼ cup – 6 grams
    • Pumpkin seeds, ¼ cup – 8 grams
    • Flax seeds – ¼ cup – 8 grams

    More Resources:

    Protein on a Budget

    High-Protein Foods Low in Saturated Fat - Find out which cuts of beef are lowest in fat

    Low-Carb Vegetarian Protein Sources

    Chart with Carbs, Fats, and Calories in Nuts and Seeds

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