Guides · High-Protein Foods
All High-Protein Foods Guides
Every guide in the High-Protein Foods cluster, in one place.
Foods High in Protein: A Real Reference List
Protein, calories, and protein per 100 calories for 44 foods high in protein, grouped by type and calculated from USDA FoodData Central. Not a guess.
High-Protein Meats: Every Cut, Compared
Protein per serving for the actual cuts of chicken, turkey, beef, and pork people cook with, sourced from USDA FoodData Central.
High-Protein Yogurt: 9 Brands Compared by the Label
Protein, calories, and added sugar for 11 high-protein yogurts from 9 brands, taken from each brand's own nutrition label and compared per 100g so cup size doesn't skew it.
High-Protein Fruits: What Actually Has Protein
Which fruits carry the most protein, and an honest look at how little that actually is, with real numbers from USDA FoodData Central.
High-Protein Drinks: A Real List
What actually carries real protein in a drink, from milk to protein shakes, sourced from USDA FoodData Central.
High-Protein Vegetables: What Actually Has Protein
Protein and calories for 26 common vegetables, calculated from USDA data at FDA serving sizes, plus which ones win per calorie and which barely register.
Is Chicken High in Protein?
Yes: chicken breast carries about 26g of protein per 3 oz cooked. Every cut compared, skin on and off, plus raw vs cooked weight, rotisserie, canned, and deli chicken.
Is Shrimp High in Protein?
Yes: shrimp carries about 20g of protein per 3 oz cooked for about 85 calories, more protein per calorie than chicken breast.
Is Spinach High in Protein?
Not really: raw spinach carries about 1g of protein per cup, though a cooked cup runs closer to 5g since it packs down so much.
Is Broccoli High in Protein?
Somewhat: a medium stalk of broccoli carries about 4g of protein, more than most vegetables but still far short of a real protein source.
Are Almonds High in Protein?
Somewhat: almonds carry about 6g of protein per ounce, real but calorie-dense, so they work better as a secondary protein source than a primary one.
Is Sushi High in Protein?
It depends on the roll: a salmon or tuna roll carries about 12 to 13g of protein, a California roll only about 5g, since imitation crab carries far less protein than a piece of salmon or tuna.
Is Cottage Cheese High in Protein?
Yes, genuinely: cottage cheese carries about 24g of protein per cup for about 215 calories, a strong protein-to-calorie trade for a grocery-store staple.
Is Peanut Butter High in Protein?
Somewhat: peanut butter carries real protein, about 7g per 2-tablespoon serving, but it's carrying a lot of fat and calories alongside it.
Is Tofu High in Protein?
Yes: typical firm tofu carries about 9 to 11g of protein per 100 grams, close to eggs by weight and ahead of them per calorie. A 14 oz block holds about 36 to 43g.