Foods that contain the most protein

Foods that contain the most protein are key for muscle growth, body regeneration and overall health.

Animal sources of protein

These sources contain all the essential amino acids, which means they are complete sources of protein.

✅ Meat and fish:

• Chicken and turkey meat – 31 g protein per 100 g
• Beef – 26 g protein per 100 g
• Salmon and tuna – 25–27 g protein per 100 g
• Eggs – 6 g protein per egg

✅ Dairy products:

• Cottage cheese – 11 g protein per 100 g
• Greek yogurt – 10 g protein per 100 g
• Cheese (parmesan, cheddar) – 25–30 g protein per 100 g

Plant sources of protein

If you don’t eat meat, you can also get protein from plant sources.

✅ Legumes and grains:

• Lentils – 26 g protein per 100 g
• Chickpeas – 19 g protein per 100 g
• Beans – 21 g protein per 100 g
• Quinoa – 14 g protein per 100 g

✅ Nuts and seeds:

• Pumpkin seeds – 30 g protein per 100 g
• Almonds – 21 g protein per 100 g
• Chia seeds – 17 g protein per 100 g
• Peanuts – 25 g protein per 100 g

Additional sources of protein

• Protein shakes (whey, plant proteins) – 20–25 g per serving
• Tofu and tempeh – 10–20 g protein per 100 g

If you want more protein in your diet, combine different sources and eat a variety of foods!