Protein is known to be an essential part of our diet as we age.
Knowing which foods contain Protein, and how much, can make getting the right amount of Protein all that much easier.
The table below contains 100 foods, including 50 vegetarian foods, and their respective Protein content.
This is by no means the complete list, but it will give you a good start on finding food choices that increase your Protein intake.
If you are unsure how much Protein you need, you can get your personalised daily Protein requirement, along with suggested foods that will help you achieve that requirement, from the My Best Years Protein Intake Calculator
50 High-Protein Non-Vegetarian Foods
| Food | Protein (per serving) | Serving Size |
|---|---|---|
| Chicken breast (skinless) | 21g (approx. 7g/oz) | 4 oz (½ breast) |
| Turkey breast | 20g (approx. 7g/oz) | 4 oz |
| Salmon (wild-caught) | 22g (approx. 7.7g/oz) | 3 oz |
| Tuna (canned in water) | 22g (approx. 7g/oz) | 3 oz |
| Shrimp | 24g (approx. 8g/oz) | 3 oz |
| Cod | 20g (approx. 7g/oz) | 3 oz |
| Tilapia | 21g (approx. 7g/oz) | 3 oz |
| Ground beef (90% lean) | 23g (approx. 8g/oz) | 4 oz |
| Pork tenderloin | 22g (approx. 7.5g/oz) | 3 oz |
| Eggs (large) | 6g | 1 egg |
| Cottage cheese (low-fat) | 11g | ½ cup (4 oz) |
| Greek yogurt (plain, low-fat) | 10g | ½ cup (4 oz) |
| Beef (sirloin steak) | 31g (approx. 8g/oz) | 4 oz |
| Lamb (lean) | 25g (approx. 8.8g/oz) | 3 oz |
| Duck breast | 25g (approx. 8.8g/oz) | 3 oz |
| Crab (Alaskan king) | 19g (approx. 6g/oz) | 3 oz |
| Venison | 30g (approx. 8g/oz) | 4 oz |
| Bison | 28g (approx. 7.5g/oz) | 4 oz |
| Chicken thighs (skinless) | 26g (approx. 7g/oz) | 4 oz |
| Chicken wings (skinless) | 30g (approx. 8g/oz) | 4 oz (2 wings) |
| Sardines (canned, in oil) | 25g (approx. 7g/oz) | 3 oz |
| Mackerel (wild-caught) | 23g (approx. 7.7g/oz) | 3 oz |
| Swordfish | 22g (approx. 7.5g/oz) | 3 oz |
| Trout | 20g (approx. 7g/oz) | 3 oz |
| Haddock | 24g (approx. 8g/oz) | 3 oz |
| Halibut | 23g (approx. 7.7g/oz) | 3 oz |
| Scallops | 20g (approx. 7g/oz) | 3 oz |
| Mussels | 24g (approx. 8g/oz) | 4 oz |
| Octopus | 29g (approx. 8.6g/oz) | 3 oz |
| Clams | 21g (approx. 7g/oz) | 3 oz |
| Lobster | 19g (approx. 6.3g/oz) | 3 oz |
| Snails | 16g (approx. 5g/oz) | 3 oz |
| Rabbit | 30g (approx. 8g/oz) | 4 oz |
| Ham (lean, cooked) | 20g (approx. 7g/oz) | 4 oz |
| Shrimp (wild-caught) | 24g (approx. 8g/oz) | 3 oz |
| Pork chops (lean) | 21g (approx. 7g/oz) | 4 oz |
| Salmon (farmed) | 25g (approx. 8g/oz) | 3 oz |
| Chicken sausages | 17g (approx. 6g/oz) | 3 oz |
| Turkey sausages | 16g (approx. 5.5g/oz) | 3 oz |
| Anchovies (canned) | 29g (approx. 9.7g/oz) | 2 oz |
| Chia seeds (raw) | 17g (approx. 5.5g/oz) | 1 oz |
| Mussels (steamed) | 24g (approx. 8g/oz) | 4 oz |
| Sea bass | 22g (approx. 7.5g/oz) | 3 oz |
| Kelp (dried) | 4g (approx. 1.3g/oz) | 2 oz |
| Tilapia (wild-caught) | 21g (approx. 7g/oz) | 3 oz |
| Squid | 15g (approx. 5g/oz) | 3 oz |
| Yellowfin tuna (canned) | 26g (approx. 8.6g/oz) | 3 oz |
| Herring | 25g (approx. 8.3g/oz) | 3 oz |
| Smoked salmon | 25g (approx. 8.3g/oz) | 3 oz |
| Clam chowder (light) | 11g (approx. 3.7g/oz) | 1 cup |
50 High-Protein Vegetarian Foods
| Food | Protein (per serving) | Serving Size |
|---|---|---|
| Lentils (cooked) | 18g (approx. 9g/½ cup) | ½ cup (cooked) |
| Chickpeas (cooked) | 15g (approx. 8g/½ cup) | ½ cup (cooked) |
| Tofu (firm) | 20g (approx. 7g/oz) | 4 oz |
| Tempeh | 21g (approx. 7g/oz) | 3 oz |
| Edamame (cooked) | 17g (approx. 9g/½ cup) | ½ cup (cooked) |
| Black beans (cooked) | 15g (approx. 8g/½ cup) | ½ cup (cooked) |
| Kidney beans (cooked) | 15g (approx. 8g/½ cup) | ½ cup (cooked) |
| Pinto beans (cooked) | 14g (approx. 8g/½ cup) | ½ cup (cooked) |
| Quinoa (cooked) | 8g (approx. 4g/½ cup) | ½ cup (cooked) |
| Greek yogurt (plain, whole) | 10g (approx. 5g/¼ cup) | ¼ cup |
| Cottage cheese (low-fat) | 14g (approx. 7g/½ cup) | ½ cup |
| Seitan | 25g (approx. 8g/oz) | 4 oz |
| Chia seeds (raw) | 17g (approx. 5g/oz) | 1 oz |
| Peanut butter (natural) | 25g (approx. 8g/oz) | 2 tbsp |
| Almonds (roasted) | 20g (approx. 7g/oz) | ¼ cup (1 oz) |
| Pumpkin seeds | 28g (approx. 8g/oz) | ¼ cup (1 oz) |
| Hemp seeds | 32g (approx. 11g/oz) | 2 tbsp |
| Sunflower seeds | 21g (approx. 7g/oz) | ¼ cup (1 oz) |
| Flaxseeds | 19g (approx. 7g/oz) | 2 tbsp |
| Walnuts | 15g (approx. 5g/oz) | ¼ cup (1 oz) |
| Pistachios | 20g (approx. 7g/oz) | ¼ cup (1 oz) |
| Cashews | 18g (approx. 6g/oz) | ¼ cup (1 oz) |
| Soy milk (unsweetened) | 7g (approx. 3g/1 cup) | 1 cup |
| Oats (cooked) | 6g (approx. 3g/½ cup) | ½ cup (cooked) |
| Green peas (cooked) | 9g (approx. 5g/½ cup) | ½ cup (cooked) |
| Spinach (cooked) | 5g (approx. 5g/1 cup) | 1 cup (cooked) |
| Artichokes (cooked) | 5g (approx. 5g/½ cup) | ½ cup (cooked) |
| Broccoli (cooked) | 4g (approx. 4g/1 cup) | 1 cup (cooked) |
| Brussels sprouts (cooked) | 5g (approx. 5g/1 cup) | 1 cup (cooked) |
| Asparagus (cooked) | 3g (approx. 3g/1 cup) | 1 cup (cooked) |
| Sweet potatoes (cooked) | 4g (approx. 4g/1 medium) | 1 medium |
| Mushrooms (white) | 3g (approx. 3g/½ cup) | ½ cup (cooked) |
| Avocados | 3g (approx. 1g/oz) | ½ medium |
| Zucchini | 2g (approx. 2g/1 medium) | 1 medium |
| Cauliflower (cooked) | 3g (approx. 3g/1 cup) | 1 cup (cooked) |
| Carrots (cooked) | 1g (approx. 1g/½ cup) | ½ cup (cooked) |
| Beets (cooked) | 2g (approx. 2g/½ cup) | ½ cup (cooked) |
| Butternut squash (cooked) | 2g (approx. 2g/½ cup) | ½ cup (cooked) |
| Tomatoes (cooked) | 2g (approx. 2g/½ cup) | ½ cup (cooked) |
| Peas (fresh) | 9g (approx. 5g/½ cup) | ½ cup (cooked) |
| Kale (cooked) | 3g (approx. 3g/1 cup) | 1 cup (cooked) |
| Swiss chard (cooked) | 3g (approx. 3g/1 cup) | 1 cup (cooked) |
| Collard greens (cooked) | 3g (approx. 3g/1 cup) | 1 cup (cooked) |
| Mustard greens (cooked) | 3g (approx. 3g/1 cup) | 1 cup (cooked) |
| Red bell pepper (cooked) | 2g (approx. 2g/½ cup) | ½ cup (cooked) |
| Sweet corn (cooked) | 3g (approx. 3g/½ cup) | ½ cup (cooked) |
| Beet greens (cooked) | 4g (approx. 4g/½ cup) | ½ cup (cooked) |
| Bamboo shoots | 2g (approx. 2g/½ cup) | ½ cup (cooked) |
| Cabbage (cooked) | 1g (approx. 1g/½ cup) | ½ cup (cooked) |
| Parsnips (cooked) | 1g (approx. 1g/½ cup) | ½ cup (cooked) |
| Mango (dried) | 3g (approx. 3g/¼ cup) | ¼ cup (dried) |
