High Protein Foods List
Use these everyday foods to hit your daily protein target.
Calculate Your Protein IntakeUse these everyday foods to hit your daily protein target.
| Food | Protein |
|---|---|
| Chicken breast (100 g) | 31 g |
| Greek yogurt (200 g) | 20 g |
| Eggs (2 large) | 13 g |
| Paneer / cottage cheese (100 g) | 18 g |
| Lentils, cooked (1 cup) | 18 g |
| Tofu (100 g) | 12 g |
| Tuna (100 g) | 26 g |
| Whey protein (1 scoop) | 24 g |
| Almonds (30 g) | 6 g |
| Milk (1 cup) | 8 g |
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.