High-Protein Foods Chart
On this page
Food protein varies by product, preparation, water content, and serving size. Use this chart for planning, then check the package label or USDA FoodData Central entry for the exact food.
Get a daily range from the Protein Calculator.
Approximate protein by common serving
| Food | Example serving | Approximate protein |
|---|---|---|
| Chicken breast, cooked | 3 oz / 85 g | 25–27 g |
| Salmon, cooked | 3 oz / 85 g | 21–23 g |
| Canned tuna, drained | 3 oz / 85 g | 20–22 g |
| Egg | 1 large | 6 g |
| Milk | 1 cup / 240 mL | 8 g |
| Greek yogurt | 170 g container | 15–18 g |
| Cottage cheese | 1/2 cup | 12–14 g |
| Lentils, cooked | 1 cup | 17–18 g |
| Chickpeas, cooked | 1 cup | 14–15 g |
| Tofu, firm | 150 g | 17–20 g |
| Tempeh | 100 g | 18–20 g |
| Peanut butter | 2 tablespoons | 7–8 g |
These are rounded examples, not database specifications. A “cup” of one product may not match another brand's weight.
Build a meal
A meal with 150 g firm tofu, one cup cooked rice, and vegetables can contribute protein from each component. A meal with Greek yogurt, milk, oats, and nuts does the same. Total the actual serving labels instead of assigning the entire meal to one ingredient.
Food quality and the whole diet
Protein amount is not the only consideration. Sodium, saturated fat, fiber, micronutrients, allergies, culture, cost, and dietary pattern matter. Current US guidance emphasizes nutrient-dense foods from animal and plant sources.
Sources
Evidence and editorial status
Evidence for this package was checked on September 10, 2026. CalculatorGeek should display a named reviewer or professional credential only after that person has completed and documented the review. This material is educational and is not medical diagnosis, treatment, or individualized nutrition advice.
Use this resource
Keep exploring