Which foods have the most protein…and which have less than you might think? Our chart ranks common foods by their grams of protein per serving, while our graph shows you which foods supply the most—and least—protein for their calories.

This article comes from Nutrition Action. We don’t accept any paid advertising or corporate or government donations. Any products we recommend have been vetted by our staff and are not advertisements by the manufacturers. They’re just healthy foods or beverages we think you’d like to know about!

What to know about protein in foods

How much protein do I need? For adults, the daily protein minimum is your body weight in pounds multiplied by 0.36. For a 140-pound person, that works out to about 50 grams. If you’re like most people in the U.S., you’re already getting enough protein. If you eat roughly 2,000 calories a day, even a healthy DASH-style diet with one or two modest-size servings of fish and poultry a day has 85 to 105 grams of protein.

Enter your weight in pounds and press "enter" to calculate your daily protein needs in grams. This calculator estimates minimum protein needs per day for healthy adults. It does not apply to children or people who are pregnant or breastfeeding.  

How can I eat enough protein? Just a few servings of protein-rich foods can total 50 grams a day—whether you eat a completely plant-based diet or include meat, dairy, and other animal foods. For example, a serving of Greek yogurt (16 grams), chicken breast (26 g), and black beans (8 g) will do it. So will a small glass of soymilk (8 g), 4 oz. of tempeh (24 g), a small handful of peanuts (7 g), and a cup of chickpeas (14 g).

What are the healthiest sources of protein? The healthiest diets for people and the planet emphasize plant-based proteins like beans, soy milk, tofu, tempeh, nuts, and seeds. They can also include heart-healthy animal foods like chicken or turkey breast, seafood, and low-fat or fat-free milk or yogurt, all of which are lower in saturated fat than pork, beef, lamb, and full-fat milk and cheese.

What about calories? If you’re seeking out protein-rich foods, check the protein and the calories. For example, a chocolate chip cookie that touts its 16 grams of protein but has 440 calories isn’t a good deal…it’s a protein-laced junk food. You could get the same 16 grams of protein from just 100 to 150 calories’ worth of chicken breast or low-fat Greek yogurt. Go for those less-processed, healthier foods to find the most protein—and other nutrients—for your calories.

This graph shows which foods are among the most—and least—potent sources of protein. For example, skinless turkey breast has virtually no carbs or fat, so eating 100 calories’ worth of turkey delivers 22 grams of protein. In contrast, pecans and avocados offer just 1 gram of protein for every 100 calories. They’re a good pick to add healthy fats to a meal, but not if you’re looking to boost protein.