High-Protein Foods: Best Sources, Amounts and Meal Ideas

Quick answer

Spread protein through the day and mix animal and plant sources

The recommended intake for healthy adults is about 0.8 g of protein per kilogram of body weight a day (around 56 g for a 70 kg person), more for older adults, athletes and during recovery from illness (about 1.2–2.0 g/kg). Top sources per serving include chicken breast (about 30 g per 100 g cooked), fish and canned tuna (20–25 g), eggs (6 g each), Greek yoghurt (about 10 g per 100 g), cottage cheese, tofu and tempeh (15–20 g per 100 g), lentils and beans (about 9 g per cooked half-cup) and soy. Aim for 20–30 g at each main meal and choose lean or plant-based options more often than processed meats.

Important. If you have kidney disease, liver disease or another medical condition requiring a protein restriction, follow your doctor’s or dietitian’s advice before increasing protein. Very high protein intake from supplements without medical guidance is not necessary for most people.

Why protein matters

Protein is made of amino acids, including nine essential ones the body cannot make. It forms muscle, skin, hormones and enzymes, helps the immune system and is more filling than carbohydrate or fat. Adequate protein helps preserve muscle during weight loss, supports recovery from exercise or illness and is particularly important for older adults, who lose muscle mass (sarcopenia) with age. See also proteína whey (Spanish).

How much protein do you need?

Healthy adults: 0.8 g per kg of body weight daily (the recommended dietary allowance), the minimum to avoid deficiency.
Older adults (65+): about 1.0–1.2 g/kg to help preserve muscle.
Active people and athletes: 1.2–2.0 g/kg depending on training; strength athletes may be at the higher end.
During weight loss: 1.2–1.6 g/kg can help preserve lean mass.
Pregnancy and breastfeeding: a modest increase.
Distribution: about 20–30 g per meal, rather than most at dinner.
Example: a 70 kg adult needs about 56 g a day at minimum, or 85–140 g if active.

Animal sources (approximate protein)

Chicken or turkey breast, cooked (100 g): about 30 g.
Lean beef or pork (100 g cooked): about 26–30 g.
Fish: salmon, cod, tuna (100 g cooked): 20–26 g; canned tuna (100 g): about 24 g.
Eggs: about 6 g each; egg whites are high-protein and low-fat.
Greek yoghurt (170 g): about 15–17 g; skyr: up to 17 g.
Cottage cheese (½ cup): about 12–14 g.
Milk (1 cup): about 8 g; cheese (30 g): 6–8 g.
Values from USDA FoodData Central are approximate and vary with preparation.

Plant sources (approximate protein)

Lentils (cooked, 1 cup): about 18 g.
Chickpeas and beans (cooked, 1 cup): 14–15 g.
Tofu (100 g): 8–17 g depending on firmness; tempeh (100 g): about 19 g.
Edamame (1 cup): about 17 g; soy milk (1 cup): 6–8 g.
Quinoa (cooked, 1 cup): about 8 g.
Peanuts and peanut butter (2 tbsp): about 7–8 g; almonds (30 g): 6 g.
Pumpkin seeds (30 g): about 8 g; chia and hemp seeds add several grams per serving.
Seitan (100 g): about 25 g (not suitable for gluten-free diets).

High protein, low fat choices

Skinless chicken or turkey breast, white fish, shellfish, canned tuna in water.
Egg whites, low-fat or fat-free Greek yoghurt, skyr and cottage cheese.
Lean cuts of beef and pork, trimmed of visible fat.
Legumes, tofu and tempeh.
Skimmed milk and whey or plant-protein powders where needed.
Limit processed meats (sausages, bacon, deli meats) which are high in salt and saturated fat.

Vegetarian and vegan combinations

Plant proteins vary in amino-acid profile, but eating a variety over the day provides all essential amino acids. Combine legumes with grains (rice and beans, hummus and bread), include soy foods, nuts and seeds, and consider fortified foods. Vegans should plan for vitamin B12, iron, zinc, iodine, calcium and omega-3 fats. See dieta para ganar masa muscular (Spanish).

Meal ideas with 20–30 g protein

Breakfast: Greek yoghurt with oats and nuts; or a two-egg omelette with vegetables and toast.
Lunch: chicken, tuna or lentil salad with whole-grain bread; or a tofu and vegetable stir-fry with rice.
Dinner: baked salmon with vegetables and potatoes; or bean and vegetable chilli.
Snacks: cottage cheese with fruit, a boiled egg, roasted chickpeas, a handful of almonds. See snacks high in protein.

Is too much protein harmful?

In healthy people, protein intakes up to about 2 g/kg appear safe. Very high intakes can increase calcium excretion and kidney workload; people with kidney disease must limit protein as advised. Choosing red and processed meat as main sources is associated with higher cardiovascular and colorectal cancer risk, whereas fish, poultry, legumes, nuts and dairy are associated with better health outcomes. Quality and variety matter as much as quantity.

When to seek advice

Kidney, liver or metabolic disease.
Unintentional weight loss, muscle loss or poor appetite.
Pregnancy, breastfeeding or planning a vegan diet.
Competitive sport with high training loads.
Digestive problems after increasing protein or supplements.
Food allergies, particularly to eggs, milk, soy, fish or nuts.

Three common situations

An older adult eating little and losing strength: aim for protein at each meal (eggs, yoghurt, fish, legumes) and ask about a dietitian.

A gym-goer wanting muscle: 1.4–2.0 g/kg spread over 3–5 meals, with strength training.

A vegetarian worried about protein: combine legumes, soy, dairy or eggs, nuts and whole grains daily.

Key points to remember

Most people can meet their protein needs through food. Spread protein across the day, choose lean and plant-based sources and match intake to your age, activity and health. Our nutrition team can help you plan your diet.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.

Questions about high-protein foods

These answers are general information and do not replace an examination or individual medical advice.

What foods are highest in protein?

Chicken breast, fish, lean meat, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, lentils and beans.

How much protein per day do I need?

About 0.8 g/kg for healthy adults; more for older adults, athletes and those losing weight.

Is plant protein as good as animal protein?

A varied plant-based diet can provide enough, and may need slightly more attention to amino-acid variety.

Do I need protein powder?

Not usually; it is a convenient option if food intake is low.

Can too much protein damage the kidneys?

In healthy people, not at usual intakes; people with kidney disease need guidance.

Does protein help with weight loss?

It increases fullness and helps preserve muscle during weight loss.

Sources

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.