How Much Protein Is in Each Food, Free Printable List
Chicken, ground turkey, Greek yogurt, lentils, tofu and more, with grams of protein per serving from USDA data. Print it on one page, free.
High-Protein Foods List: Grams per Serving
The everyday foods highest in protein, generated from USDA FoodData Central and ranked by the grams in a common serving. Print it as a one-page handout, or use it to hit a daily protein target.
Ranked by grams of protein in the serving shown.
Protein foods
- Chicken breast, roasted — 3 oz (85 g): 26 g
- Beef sirloin, cooked — 3 oz (85 g): 26 g
- Turkey breast, roasted — 3 oz (85 g): 26 g
- Ground turkey, cooked — 3 oz (85 g): 23 g
- Ground beef, 90% lean — 3 oz (85 g): 23 g
- Pork tenderloin, roasted — 3 oz (85 g): 22 g
- Tilapia, cooked — 3 oz (85 g): 22 g
- Tofu, firm — 1/2 cup (126 g): 22 g
- Tuna, canned in water — 3 oz (85 g): 22 g
- Chicken thigh, roasted — 3 oz (85 g): 21 g
- Sardines, canned — 3 oz (85 g): 21 g
- Pork loin, roasted — 3 oz (85 g): 21 g
- Rainbow trout, cooked — 3 oz (85 g): 20 g
- Cod, cooked — 3 oz (85 g): 19 g
- Shrimp, cooked — 3 oz (85 g): 19 g
- Salmon, cooked — 3 oz (85 g): 19 g
- Tempeh, cooked — 3 oz (85 g): 17 g
- Halibut, cooked — 3 oz (85 g): 16 g
- Eggs, large (2) — 2 large eggs (100 g): 13 g
Dairy
- Greek yogurt, plain nonfat — 1 cup (245 g): 25 g
- Yogurt, plain low-fat — 1 cup (245 g): 13 g
- Cottage cheese, low-fat — 1/2 cup (113 g): 12 g
Legumes
- Edamame, cooked — 1 cup (155 g): 18 g
- Lentils, cooked — 1 cup (198 g): 18 g
- Split peas, cooked — 1 cup (196 g): 16 g
Generated from USDA FoodData Central data, July 2026. Values are per the serving shown for each food. MyPlate.food is an independent tool and is not affiliated with the USDA.