23 Foods for High Protein

The following is a list of foods that are high in protein. The list is ordered by the percentage of protein per total calories, so you can see which foods are the most effective if you're trying to eat a diet high in protein.

Most people only need about 50-70 grams of protein per day to be healthy. If you're looking to build muscle though, you should be getting more than that.

Food	Serving Size	Weight (grams)	Protein (grams)	Calories	% Calories from Protein
Canned Tuna	3 oz	84	22	99	88
Roasted Chicken	3 oz	84	26	139	75
Cottage Cheese	4 oz	113	14	81	69
Beef, Top Sirloin	3 oz	84	26	166	62
Salmon Filet	3 oz	85	22	155	56
Egg	1 large	50	9	74	49
Hamburger Patty	3 oz	82	21	178	47
Tofu, Hard	1/2 oz	126	10	97	42
Skim Milk	1 cup	245	8	83	40
Low-Fat Yogurt	1 cup	245	13	154	34
Cooked Lentils	1/2 cup	99	9	115	31
Soy Milk	1 cup	245	9	120	31
Broccoli	5 inch stalk	140	3	49	27
Black Beans	1/2 cup	86	8	114	27
Cheddar Cheese	1 oz	28	7	114	25
Whole Milk	1 cup	244	8	146	22
Peanuts	1 oz	28	7	161	18
Whole Wheat Bread	2 slices	56	5	138	16
Corn	1 ear	77	3	83	13
Baked Potato	1 medium	173	4	161	11
Almonds	1.5 oz	42	6	246	10
Walnuts	1.5 oz	42	7	278	9
Brown Rice	1 cup	195	5	218	8

Source: U.S. Department of Agriculture

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