High-Protein Foods List: Grams per Serving (USDA)

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.

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