Guides · High-Protein Foods
All High-Protein Foods Guides
Every guide in the High-Protein Foods cluster, in one place.
High-Protein Meats: Every Cut, Compared
Protein per serving for the actual cuts of chicken, turkey, beef, and pork people cook with, sourced from USDA FoodData Central.
High-Protein Yogurt: Greek vs. Regular vs. Skyr
How much protein Greek yogurt, regular yogurt, skyr, and soy yogurt actually carry per container, sourced from USDA FoodData Central.
High-Protein Fruits: What Actually Has Protein
Which fruits carry the most protein, and an honest look at how little that actually is, with real numbers from USDA FoodData Central.
High-Protein Drinks: A Real List
What actually carries real protein in a drink, from milk to protein shakes, sourced from USDA FoodData Central.
High-Protein Vegetables: What Actually Has Protein
Which vegetables actually carry meaningful protein, with real per-serving numbers from the USDA and FDA, and which ones barely register.
Is Chicken High in Protein?
Yes: chicken breast carries about 26g of protein per 3 oz cooked, one of the highest protein-to-calorie ratios of any common meat.
Is Shrimp High in Protein?
Yes: shrimp carries about 18g of protein per 3 oz cooked, with very little fat or calories alongside it.
Is Spinach High in Protein?
Not really: raw spinach carries about 1g of protein per cup, though a cooked cup runs closer to 5g since it packs down so much.
Is Broccoli High in Protein?
Somewhat: a medium stalk of broccoli carries about 4g of protein, more than most vegetables but still far short of a real protein source.
Are Almonds High in Protein?
Somewhat: almonds carry about 6g of protein per ounce, real but calorie-dense, so they work better as a secondary protein source than a primary one.
Is Sushi High in Protein?
It depends on the roll: a salmon or tuna roll carries about 12 to 13g of protein, a California roll only about 5g, since it's built on imitation crab and avocado, not real fish.
Is Cottage Cheese High in Protein?
Yes, genuinely: cottage cheese carries about 24g of protein per cup, with one of the best protein-to-calorie ratios of any common food.
Is Peanut Butter High in Protein?
Somewhat: peanut butter carries real protein, about 7g per 2-tablespoon serving, but it's carrying a lot of fat and calories alongside it.
Is Tofu High in Protein?
Yes: firm tofu carries about 17g of protein per 100 grams, competitive with many animal proteins by weight.