List of High Protein Foods

Refer to this list of high protein foods whenever you’re planning your healthy meals, to ensure that you include enough sources of protein.

1. Chicken, light meat only
Amount: 4 ounces, cooked
Protein (g): 35.1
Fat (g): 5.1
Calories: 196

2. Turkey breast, deli, skinless
Amount: 1 ounce, sliced
Protein (g): 6
Fat (g): <2
Calories: 25

3. Sirloin top steak, broiled, lean only
Amount: 4 ounces, cooked
Protein (g): 34.4
Fat (g): 9.1
Calories: 229

4. Salmon, fresh, Atlantic farmed, baked, broiled
Amount: 4 ounces, cooked
Protein (g): 25
Fat (g): 14
Calories: 234

5. Trout, rainbow, fresh, farmed, baked, broiled
Amount: 4 ounces, cooked
Protein (g): 27.5
Fat (g): 8.2
Calories: 192

6. Tuna, bluefin, fresh, baked, broiled
Amount: 4 ounces, cooked
Protein (g): 33.9
Fat (g): 7.1
Calories: 209

7. Tuna, canned, solid light in water
Amount: 4 ounces, drained
Protein (g): 26
Fat (g): 1
Calories: 120

8. Milk, fat free
Amount: 8 ounces
Protein (g): 8.4
Fat (g): 0.4
Calories: 86

9. Black beans, canned
Amount: 1/2 cup
Protein (g): 7
Fat (g): 0
Calories: 80

10. Boca Burger, Vegan
Amount: 1 patty
Protein (g): 18
Fat (g): 2.5
Calories: 130

11. Egg, hard boiled
Amount: 1 large
Protein (g): 6.2
Fat (g): 5
Calories: 74

12. Egg, white only
Amount: 1 large
Protein (g): 3.5
Fat (g): 0
Calories: 17

13. Peanut butter, creamy
Amount: 2 tablespoons
Protein (g): 7.9
Fat (g): 16
Calories: 188

14. Soybeans, green, boiled, drained
Amount: 1/2 cup
Protein (g): 11.1
Fat (g): 5.8
Calories: 127

15. Tofu, raw, firm
Amount: 1/2 cup
Protein (g): 19.9
Fat (g): 11
Calories: 183