Top 20 High-Protein Foods per 100g [2026 Ranking]

Top 20 high-protein foods

This ranking is based on grams of protein per 100g of food. We've included both animal and plant sources so you can find the best options regardless of your diet.

1. Chicken breast — 31g: The protein king. Affordable, versatile, and only 165 kcal.
2. Turkey breast — 30g: Even leaner than chicken, with just 1g of fat.
3. Tuna (canned) — 26g: The most convenient option. Perfect for salads and sandwiches.
4. Peanuts — 26g: Plant protein leader, though also high in fat (49g).
5. Lean beef — 26g: Rich in heme iron and vitamin B12.
6. Pork loin — 26g: Surprisingly lean with only 3.5g of fat.
7. Aged cheese — 25g: High protein but also high in fat (33g) and calories (403 kcal).
8. Peanut butter — 25g: Perfect for shakes and breakfasts. Choose versions without added sugar.
9. Almonds — 21g: Excellent snack with vitamin E, magnesium, and healthy fats.
10. Shrimp — 20g: Very low in calories (85 kcal) and practically fat-free.
11. Salmon — 20g: In addition to protein, provides essential EPA and DHA omega-3.
12. Pistachios — 20g: Rich in vitamin B6 and antioxidants like lutein.
13. Cashews — 18g: Good source of magnesium and plant iron.
14. Flaxseeds — 18g: Plant omega-3 leaders (ALA) with 27g of fiber.
15. Chia seeds — 17g: 34g of fiber per 100g — the highest on this list.
16. Oats — 17g: The highest-protein cereal. Ideal as a breakfast base.
17. Hake — 17g: White fish with only 82 kcal. Perfect for cutting diets.
18. Walnuts — 15g: The best plant omega-3 source among nuts.
19. Eggs — 13g: Complete protein with the highest biological value (100). Don't skip the yolk.
20. Whole grain bread — 13g: In addition to protein, provides 7g of fiber per 100g.

How to interpret these numbers

Keep in mind that protein per 100g is not the only important factor. You should also consider:

• Biological value: Eggs and animal proteins have higher bioavailability.
• Total calories: Nuts are high in protein but also very calorie-dense.
• Cost per gram of protein: Chicken and eggs are the most cost-effective.
• Amino acid profile: Plant sources must be combined to be complete.

Tips to increase your protein intake

• Include a protein source in every meal of the day.
• Protein snacks (Greek yogurt, nuts, hard-boiled eggs) prevent reaching for less healthy foods.
• If you struggle to hit your goal, a whey protein shake is the most convenient way to add 25–30g extra.