High protein foods chart [with printable PDF]

Are you getting enough protein? This article highlights the benefits of protein, top protein foods, and includes a high protein foods chart with a printable PDF curated by a Registered Dietitian Nutritionist.

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What is protein?

Protein is a macronutrient. Macronutrients are the nutrients that you need in your diet in the largest amounts. Hence the beginning of the word: “macro”. 

The other macronutrients include carbohydrates and fat.

Every food that you eat is made up of a combination of these. Each plays many critical roles in your body.

Amino acids make up the building blocks of protein. Combinations of the 20+ essential amino acids contribute to every cell in the body. This includes the cells that makeup your organs, skin, bones, muscle, hair, etc. Everything!

Benefits of protein

• Helps you feel full and satisfied longer. This may help support weight loss or weight management goals.
• Regulates blood sugar levels.
• Builds and maintains the body’s cells.
• Maintains cognitive function. Protein helps to create the neurotransmitters in the brain. These help communicate messages from your brain to the rest of your body. Some neurotransmitters include serotonin and dopamine. Studies suggest that ADHD could be linked to a deficiency or dysfunction in dopamine. So protein may be of particular importance for those with ADHD and those looking to support their mental health.
• Plays a part in a healthy immune system.
• Maintains muscle mass.
• Helps with recovery following exercise, injury, surgery, or infection.
• Supports a healthy pregnancy. Protein helps pregnant people meet the increased demands for blood volume, amniotic fluid and the rapid growth of the placenta and baby.

So, in short: it’s very important.

How much protein do I need a day?

Healthy adults need about 0.8 grams of protein per kilogram of bodyweight per day. 

Nutritional needs vary based on a number of factors. These include height, weight, and physical activity.

This amount increases for individuals who are pregnant, recovering from physical activity, injury, surgery or infection. 

How do I calculate how much protein I need?

Example calculation for a healthy adult:

0.8g x weight in kg = grams of protein per day

0.8g x 75 kg = 60 g of protein/day

What is considered a high protein diet?

A typical healthy diet contains anywhere from 10-35% of calories from protein. 

A high protein diet is often considered to be one that contains 20% or more of its calories from protein. 

Therefore, a high protein food is usually one that contains 20% or more of its calories from protein. 

Of course, people will have different ideas of what they consider high protein. Different countries even have different labeling standards when it comes to what can be labeled “high protein” on food products. 

So, the definition may vary based on who you ask.

The high protein foods list below does contain some foods with less than 20% protein. This was done to show you the difference between certain types of protein sources. 

For instance, the difference between the protein content of soy milk and almond milk might surprise you.

Best sources of protein 

Those who follow a high protein diet may include additional protein in their diets in many different ways. However, some are better sources of protein than others. 

What are the top 10 best protein foods?

• Lean meats
• Poultry
• Eggs
• Dairy
• Fish
• Legumes, such as beans, peas and lentils
• Tofu
• Nuts and nut butters
• Seeds
• Some whole grains

Grain products tend to be lower in protein. Whereas, fruits and vegetables often have no protein.

Not all protein sources include all 20+ essential amino acids. For this reason a variety of protein foods is recommended to ensure optimal protein intake. 

High protein foods chart

Below is your high protein food list – with a free download and printable PDF version at the end of this article.

All foods listed will have a combination of protein, carbohydrates, and healthy fats. I have only included the portion sizes, grams of protein, and caloric value for simplicity. 

All values are based on the Canadian Nutrient File and the FoodData Central database, unless otherwise indicated. 

The values are averages and will vary depending on the product. Check the nutrition facts label on the foods you consume for more accurate numbers.

This list includes common foods. If there are any other foods that you would like me to add to this list, please leave a comment at the end of this article!

Protein Content of Foods Chart

Meat, poultry, & eggs
Food	Portion size	Protein amount (g)	Calories (kcal)
Chicken breast	75 g	25	119
Turkey, roasted	75 g	21	116
Beef, steak	75 g	20	230
Beef, lean ground	75 g	22	194
Hamburger	90 g patty	12	275
Beef jerky	20 g	7	81
Pork tenderloin	75 g	21	108
Pork, lean ground	75 g	19	175
Ham, cured	75 g	17	124
Lamb, shank	75 g	21	182
Egg	1 egg, large	6	78
Egg whites	From 1 egg, large	3	16
Seafood
Food	Portion size	Protein amount (g)	Calories (kcal)
Salmon, baked	75 g	17	155
Salmon, pink canned	75 g	17	102
Rainbow trout	75 g	18	127
Tuna, light canned	75 g	19	87
Sardines, canned in oil and drained	106 g can	26	220
Shrimp	30 g, 6 medium	6	30
Lobster	77 g	16	75
Scallops	78 g, 6 medium	18	87
Imitation crab meat	67 g	8	68
Dairy
Food	Portion size	Protein amount (g)	Calories (kcal)
Milk, skim	250 mL	9	88
Milk, 1%	250 mL	9	108
Milk, 2%	250 mL	9	129
Milk, whole	250 mL	8	155
Nonfat yogurt	175 mL	8	79
Greek yogurt, plain, 8-12%	175 mL	12	314
Kefir	175 mL	6	104
Sour cream, 5%	15 mL	1	21
Cottage cheese, 1%	125 mL	15	86
Cream cheese, regular	30 mL	2	103
Ricotta cheese	125 mL	15	181
Cheddar cheese	50 g	12	202
Feta	50 g	7	132
Parmesan, grated	15 mL	2	27
Plant-based foods
Food	Portion size	Protein amount (g)	Calories (kcal)
Tofu, firm	150 g	21	189
Tofu, soft	150 g	7	83
Tempeh	150 g	27	296
Peanuts	60 mL	9	217
Walnuts	60 mL	4	166
Cashews	60 mL	5	199
Almonds	60 mL	8	208
Pistachios	60 mL	7	177
Hazelnuts	60 mL	5	215
Brazil nuts	60 mL	5	233
Pine nuts	60 mL	5	230
Sunflower seeds	60 mL	6	189
Flax seeds	30 mL	4	112
Chia seeds	30 mL	4	106
Hemp hearts	30 mL	7	118
Pumpkin seeds	60 mL	9	189
Peanut butter, natural	30 mL	7	184
Almond butter	30 mL	5	205
Tahini	30 mL	5	181
Black beans	175 mL	11	162
Red kidney beans	175 mL	10	161
Navy beans	175 mL	15	219
Soy beans	175 mL	21	220
Pinto beans	175 mL	9	153
Fava beans	175 mL	10	134
Refried beans	175 mL	10	175
Black eyed peas	175 mL	8	135
Lentils	175 mL	13	170
Lima beans	125 mL	6	100
Green peas	125 mL	4	66
Edamame	125 mL	9	100
Chickpeas	175 mL	9	211
Hummus	60 mL	4	94
Falafel	1 ball or 17 g	2	57
Quinoa	125 mL	2	70
Oats	175 mL	4	99
Cream of wheat	175 mL	2	46
Rice, white	125 mL	2	109
Rice, brown	125 mL	3	115
Barley	125 mL	2	102
Couscous	125 mL	3	93
Popcorn, airpoped	500 mL	2	65
Dry cereal, Bran Flakes	250 mL	5	185
Egg noodles	250 mL	8	225
Pasta, white	250 mL	7	209
Pasta, whole wheat	250 mL	8	183
Bread, whole wheat	1 slice	3	86
Bagel, plain	1 bagel	7	195
Naan	½ slice	7	192
Pita, white	1 pita	5	165
Tortilla, wheat	20cm tortilla	4	159
Asparagus	6 spears	2	18
Avocado	½ avocado	2	161
Beets	125 mL	2	40
Broccoli	125 mL	3	27
Brussel sprouts	4 sprouts	3	33
Spinach	125 mL	3	22
Plant-based beverages (values from Silk)
Food	Portion size	Protein amount (g)	Calories (kcal)
Almond milk, unsweetened	250 mL	1	40
Oat milk, unsweetened	250 mL	1	70
Soy milk, unsweetened	250 mL	7	85
Protein powders
Food	Portion size	Protein amount (g)	Calories (kcal)
Whey protein powder	50 g, ~1 large scoop	39	176
Plant-based protein powder	50 g, ~1 large scoop	28	194

Download this high protein foods chart in PDF format. 

It’s a great resource to refer to if looking to increase the protein in your diet. You can post it on your fridge, use it to help with meal planning, and/or bring it with you to the grocery store.

Bottom line

• Protein is a macronutrient needed by the body.
• The benefits of protein include keeping you full longer, regulating blood sugar, helping with recovery and maintaining the body’s cells, as well as cognitive function, immune system, and muscle mass.
• The amount of protein that you need a day depends on your height, weight, and activity levels.
• The best protein sources include lean meats, poultry, eggs, dairy, fish, legumes, tofu, nuts, seeds, and some whole grains.
• A variety of protein sources is best for overall health and in maintaining a healthy lifestyle.

Did you enjoy this article & high protein foods chart? Please comment below!

If you want to read more, check out my article on Meal Replacement Shakes vs Protein Shakes or my article on the ADHD Diet.