Protein helps you build and repair muscle, keeps you full and supports almost every process in your body. Whether you eat meat or follow a vegetarian diet, there are plenty of healthy ways to get enough. Here are 20 of the best high-protein foods and how much protein you need.
Quick answer: The best high-protein foods include chicken breast, eggs, fish, lean meat, Greek yogurt, paneer, cottage cheese, tofu, soya chunks, lentils, chickpeas, peanuts and protein powder. Most active adults do well with about 1.4 to 2 g of protein per kg of body weight per day, spread across meals.
Free tool: Want to know exactly how much protein you need? Use our protein calculator to get your daily target in seconds.
How Much Protein Do You Need?
| Who | Daily protein |
|---|---|
| Most adults (basic needs) | about 0.8 g per kg of body weight |
| Active people and those building muscle | about 1.4 to 2 g per kg |
| Example: 70 kg active adult | about 100 to 140 g a day |
These ranges come from the International Society of Sports Nutrition. Spreading protein across 3 to 5 meals, with about 20 to 40 g per meal, works well for most people.
20 Healthy High-Protein Foods
1. Chicken Breast
One of the leanest, highest-protein foods.
Protein per 100 g: cooked, skinless: about 31 g
2. Eggs
High-quality protein with all essential amino acids.
Protein per 100 g: about 13 g (about 6 g per egg)
3. Cottage Cheese
Slow-digesting protein, great before bed.
Protein per 100 g: about 11 g
4. Lean Beef
Also rich in iron, zinc and vitamin B12.
Protein per 100 g: cooked: about 26 g
5. Greek Yogurt or Hung Curd
Thick and filling.
Protein per 100 g: about 10 g
6. Tuna
An affordable, lean fish. Canned tuna is convenient.
Protein per 100 g: canned: about 25 g
7. Milk
Provides protein and calcium.
Protein per 100 g: about 3.4 g per 100 ml (8 g per cup)
8. Lentils (Dal)
A staple plant protein with plenty of fibre.
Protein per 100 g: cooked: about 9 g
9. Almonds
Healthy fats plus protein.
Protein per 100 g: about 21 g
10. Protein Powder
A convenient way to top up protein. Choose a trusted brand.
Protein per 100 g: about 20 to 25 g per scoop
11. Chickpeas (Chana)
Fibre-rich and versatile.
Protein per 100 g: cooked: about 9 g
12. Chia Seeds
Mostly fibre, with some protein.
Protein per 100 g: about 17 g
13. Quinoa
A complete plant protein grain.
Protein per 100 g: cooked: about 4.4 g
14. Peanuts
Cheap and high in protein.
Protein per 100 g: about 26 g
15. Soya Chunks
One of the richest vegetarian protein sources.
Protein per 100 g: dry: about 50 g
16. Tofu
A soy-based protein that absorbs flavours well.
Protein per 100 g: about 10 to 15 g
17. Paneer
A favourite Indian protein source.
Protein per 100 g: about 18 to 20 g
18. Turkey Breast
Very lean and similar to chicken.
Protein per 100 g: cooked: about 29 g
19. Oats
More protein than most grains.
Protein per 100 g: dry: about 13 g
20. Salmon
Protein plus omega-3 fats.
Protein per 100 g: cooked: about 22 to 25 g
Easy High-Protein Meal Ideas
- Breakfast: 3-egg omelette with vegetables, or paneer bhurji with rotis
- Lunch: Chicken, fish or rajma with rice and curd
- Snack: Greek yogurt with nuts, or roasted chana
- Dinner: Grilled fish, chicken or tofu with dal and vegetables
Values are approximate.
Frequently Asked Questions
What is the healthiest protein source?
A mix is best. Fish, eggs, dairy, legumes, soy and lean meats each bring different nutrients.
Can I eat too much protein?
For healthy people, intakes up to about 2 g per kg are generally considered safe. If you have kidney disease, follow your doctor’s advice.
Do I need protein powder?
No. It’s convenient, but you can meet your needs with food.
The Bottom Line
Protein is essential for muscle, recovery and feeling full. Include a protein source in every meal, from eggs, chicken and fish to paneer, dal, tofu and soya chunks, and aim for the amount that matches your activity level.
This article is for general information only. If you have kidney disease or another medical condition, please ask your doctor or a registered dietitian how much protein is right for you.
Sources
- International Society of Sports Nutrition position stand: protein and exercise (2017)
- NHS: The Eatwell Guide
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
