Printable List: 60 High-Protein Foods (Free Download)

Eating more protein supports muscle health, appetite control, and overall wellbeing. Increasing protein in your daily meals can help you feel fuller longer and support strength and recovery.

Download the FREE printable list of high protein foods to simplify meal planning and make protein choices faster.

As a Registered Dietitian, I know protein can feel confusing. There’s a lot of mixed messaging, and hitting daily protein goals can seem impossible. This article clears that up: what protein is, why it matters, how much you need, and practical ways to add it to your routine.

Below you’ll also find an extensive list of 60 high protein foods, with portions, calories, and protein values so you can compare options and plan meals with confidence.

What is protein?

Protein is one of the three macronutrients—along with carbohydrates and fats—that provide energy and the building blocks our bodies need. Proteins are made of amino acids, which are used to build and repair tissues, form enzymes and hormones, and support immune function.

When you eat protein-rich foods, your body breaks them down into amino acids and distributes them to tissues and cells for a variety of vital functions.

Why is protein important?

Protein supports muscle growth and maintenance, helps with wound healing and tissue repair, and contributes to healthy metabolism. It’s also a very satiating nutrient, so higher-protein meals tend to keep you feeling full longer—useful for appetite control and weight management.

Beyond muscles, proteins are key components of enzymes, many hormones, and immune cells, making adequate intake essential for overall health.

How much protein should you eat?

Recommended protein amounts vary by source and purpose. The commonly cited 0.8 grams per kilogram of body weight is a minimum value intended to prevent deficiency, not necessarily to optimize health or performance.

A more practical target for most active adults is:

• 0.7–0.9 grams of protein per pound per day (about 1.4–2.0 grams per kilogram)
• Or aim for 30–40 grams of protein per meal to simplify intake and support muscle maintenance and satiety

For example, a 150-pound person would aim for roughly 105–135 grams of protein per day. These ranges work well for many people who exercise regularly, but adjust based on your age, activity level, and goals.

What factors impact protein needs?

Protein requirements depend on many individual factors, including:

• Age
• Sex
• Body size (height and weight)
• Activity level and type of exercise
• Health status and recovery needs
• Dietary preferences and restrictions
• Specific health or fitness goals

Use general recommendations as a starting point, then adjust based on how you feel, your performance, and any guidance from a healthcare professional.

What foods contain protein?

Nearly all whole foods contain some protein, but the richest sources include:

• Meat and poultry
• Fish and seafood
• Eggs
• Dairy products
• Soy and other plant-based proteins
• Beans and lentils
• Nuts and seeds

List of 60 high protein foods

Below is a detailed list of high-protein foods with portion sizes, calorie counts, and protein content to help you compare options. These values are typical references to help guide choices, not strict rules.

For context: 100 grams of cooked chicken breast provides about 32 grams of protein for roughly 158 calories. Plant sources can be protein-dense but may also be higher in calories per protein gram, so consider both protein and calorie needs when choosing foods.

High protein meat

Food	Portion	Calories	Protein (grams)
Chicken breast, skinless, cooked	100 grams	158	32
Chicken thigh, skinless, raw	100 grams	144	19
Lean ground chicken, cooked	100 grams	189	23
Canned chicken, drained	100 grams	185	25
Turkey breast, cooked	100 grams	147	30
Lean ground turkey, cooked	100 grams	213	27
Turkey bacon, cooked	3 slices	90	8
Turkey, deli meat	100 grams	109	22
Turkey sausage, cooked	100 grams	196	24
Beef, t-bone steak, trimmed	100 grams	212	27
Beef tenderloin, cooked	100 grams	168	28
Lean ground beef, raw	100 grams	185	18
Pork tenderloin, raw	100 grams	119	22
Pork chops, cooked	100 grams	202	25
Ground pork	100 grams	346	19
Pork sausage, cooked	100 grams	317	18
Ham, deli meat	100 grams	101	17

High protein fish and seafood

Food	Portion	Calories	Protein (grams)
Shrimp, cooked	100 grams	99	24
Canned tuna, drained	1 can	121	27
Salmon, farmed, cooked	100 grams	206	22
Canned salmon, bone-in	½ large can	260	40
Smoked salmon	100 grams	117	18
Sardines, canned and drained	1 can	191	23
Cod, cooked	100 grams	84	20
Halibut, cooked	100 grams	239	18
Tilapia, cooked	100 grams	128	26
Fish sticks, frozen	100 grams	277	11

High protein dairy and eggs

Food	Portion	Calories	Protein (grams)
Greek yogurt, plain, nonfat	1 container (156 grams)	95	16
Greek yogurt, plain, whole milk	100 grams	95	9
Yogurt, plain, nonfat	100 grams	50	4
Milk, 2%	1 cup	122	8
Cottage cheese, 2%	1 cup	180	24
Cheddar	50 grams	205	12
Gouda	50 grams	178	13
Mozzarella, partskim	50 grams	148	12
Parmesan, grated	2 tbsp	64	5
Ricotta, whole milk	100 grams	158	8
Eggs, whole	2 eggs	144	12
Egg whites	½ cup	63	13
Whey protein powder	⅓ cup	113	25

High protein plant foods

Food	Portion	Calories	Protein (grams)
Tofu, extra firm	100 grams	55	7
Soy milk, unsweetened	200 grams	76	7
Edamame	1 cup	188	18
Textured vegetable protein, dry	1 cup	249	35
Seitan	100 grams	107	18
Chickpeas, cooked	1 cup	269	15
Black beans, cooked	1 cup	240	15
Kidney beans, cooked	1 cup	225	15
Navy beans, cooked	1 cup	255	15
Lentils, cooked	1 cup	226	18
Almonds, dry roasted	½ cup	450	14
Pistachios, dry roasted	1 oz	161	6
Cashews, dry roasted	1 oz	163	4
Peanuts, dry roasted	1 oz	166	7
Peanut butter	2 tbsp	191	7
Powdered peanut butter	13 grams	60	6
Almond butter	2 tbsp	196	7
Pumpkin seeds, raw	50 grams	278	15
Hemp seeds	3 tbsp	166	9
Quinoa, cooked	1 cup	222	8

12 dietitian tips to eat more protein

Adding protein to your day is easier with a few practical habits. Try these strategies:

1. Stock the freezer. Keep easy proteins like frozen salmon, edamame, and cooked chicken for fast meals.
2. Combine protein sources. Pair foods like beans and tofu or grains and cheese to increase total protein at meals.
3. Prioritize no-prep options. Canned fish, cheese sticks, and ready-to-eat legumes are convenient and protein-rich.
4. Add protein to breakfast. Begin the day with eggs, Greek yogurt, cottage cheese, or a protein-rich smoothie.
5. Keep a reference list. Save a short list of your favorite protein foods on your phone for quick planning.
6. Use protein powders when convenient. Protein shakes can be a practical way to boost intake on busy days.
7. Make protein-rich smoothies. Blend yogurt or protein powder with milk and seeds for a filling drink.
8. Serve larger protein portions. Small increases—like 3 to 5 ounces of meat—add meaningful protein to a meal.
9. Choose protein-containing carbs. Whole grains and legumes provide both carbohydrates and extra protein.
10. Aim for 30+ grams per meal. That target reduces the need for protein-heavy snacks to meet daily goals.
11. Opt for lean proteins. Choosing lower-fat cuts increases protein relative to calories when desired.
12. Make it tasty. Use herbs, spices, and sauces to make protein foods enjoyable and easy to include regularly.

Printable list of 60 high protein foods

Free printable PDF: a downloadable list of 60 high protein foods is available for quick reference and meal planning.

Print it and keep it with your grocery list to make smarter, faster protein choices at the store.

Final thoughts

Protein matters for health, appetite, and recovery, and most people benefit from prioritizing it at meals. Use the meal targets and food list above to guide your choices, and adjust based on activity level and personal goals.

Keep a printable version of high protein foods handy so building balanced, protein-rich meals becomes simple and sustainable.