Reported nutrients, useful choices
High protein foods.
Chicken, fish, eggs, yogurt, tofu and beans offer different amounts of protein for the portion you eat. Start with the source portions below, then compare foods at equal weight or calories.
Everyday foods, with the portion included
A practical place to start.
Recorded USDA portions, with calories alongside protein. These are source examples, not recommended amounts.
43.4 g proteinChicken breast1 cup, chopped or diced · 140 g231 calories in this portionChicken, broilers or fryers, breast, meat only, cooked, roasted25.6 g proteinTurkey breast3 oz · 85 g125 calories in this portionTurkey, whole, breast, meat only, cooked, roasted24.2 g proteinCottage cheese1 cup · 220 g185 calories in this portionCheese, cottage, lowfat, 2% milkfat21.8 g proteinTofu0.5 cup · 126 g181 calories in this portionTofu, raw, firm, prepared with calcium sulfate17.9 g proteinLentils1 cup · 198 g230 calories in this portionLentils, mature seeds, cooked, boiled, without salt16.1 g proteinGreek yogurt1 container · 156 g95 calories in this portionYogurt, Greek, plain, nonfat
Each example has its own source portion. Use the full ranking below to compare the same weight or calories. Ranked by reported protein per 100 g. Change the basis to compare the amount of protein for the same calories.
Explore the full ranking.
Rankings compare reported nutrients, without a universal health score. Per 100 g uses weight records. Equal calories and source servings can include volume records; each amount retains its source unit.
A more specific starting point.
High Protein CerealCompare reported protein in breakfast cereals, alongside calories, fiber, and source portions.High Protein YogurtCompare yogurt protein without assuming all containers or serving sizes are the same.High Protein BarsCompare nutrition bars by reported protein, calories, fiber, and source serving.High Protein Nuts & SeedsCompare protein in nuts, seeds, and nut butters by weight or the same amount of calories.