Nutrition

High-protein foods: the best sources per calorie and per budget

Lean meat, fish, eggs, dairy and legumes cover protein needs easily. Which foods give the most protein per calorie, and how to build high-protein meals.

The best high-protein foods are lean meat and poultry, fish, eggs and egg whites, low-fat dairy such as skyr, Greek yoghurt and cottage cheese, and legumes, tofu and tempeh for plant-based eaters. If you are trying to lose fat, choose sources with a lot of protein per calorie; if you are on a budget, eggs, milk, canned fish, chicken thighs and lentils give excellent value. Most people reach their target most easily by including a protein source of 25–40 g at every meal.

Protein-dense foods (per 100 g, approximate)

Animal sources:

• Chicken breast, cooked: about 30 g protein, 165 kcal


• Turkey breast, cooked: about 29 g, 150 kcal


• Tuna in water, canned: about 25 g, 115 kcal


• Cod or other white fish, cooked: about 23 g, 105 kcal


• Lean beef, cooked: about 26–28 g, 200–250 kcal


• Salmon, cooked: about 22 g, 200 kcal


• Eggs: about 13 g, 145 kcal (about 6–7 g per egg)


• Skyr or Greek yoghurt 0–2%: about 10 g, 60–75 kcal


• Cottage cheese: about 11–12 g, 80–100 kcal

• Tempeh: about 19 g, 190 kcal


• Firm tofu: about 12–15 g, 120–150 kcal


• Lentils, cooked: about 9 g, 115 kcal


• Chickpeas, cooked: about 9 g, 165 kcal


• Edamame: about 11 g, 120 kcal


• Seitan: about 25 g, 140 kcal

Best protein per calorie

For fat loss, the most efficient options are egg whites, white fish, canned tuna, chicken and turkey breast, skyr, cottage cheese, low-fat milk, whey or plant protein powder and seitan. These let you hit a high protein target without many calories, which also helps with hunger.

Best value for money

• Eggs and milk


• Canned tuna, sardines and mackerel


• Chicken thighs and whole chickens


• Frozen fish


• Dried lentils, beans and split peas


• Large tubs of yoghurt or quark

How to build high-protein meals

• Breakfast: skyr with berries and oats, or eggs on toast with cottage cheese


• Lunch: chicken or tofu with rice and vegetables


• Snack: a glass of milk, a protein shake or tuna on crackers


• Dinner: fish or lean beef with potatoes and salad, or a lentil and chickpea curry

Do you need protein powder?

No, but it is convenient and cheap per gram of protein. It is food, not magic; use it when whole food is impractical.

FAQ

Are plant proteins good enough?
Yes. Eat a variety and slightly more total protein; soy, seitan and legumes all work well.

Is red meat necessary?
No. It is a good source of protein, iron and zinc, but poultry, fish, eggs, dairy and legumes can meet your needs.

What about processed meats?
Ham and similar products contain protein but are high in salt; keep them occasional rather than staples.

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