Protein Foods high in protein and how much you need · Protein

Q: Why do we need protein?

Protein is essential for the growth and repair of tissues, production of enzymes and hormones, and maintenance of overall health. It plays a crucial role in building and repairing muscles, supporting the immune system, and contributing to satiety and weight management.

Q: How much protein do I need?

The recommended dietary allowance (RDA) for protein is around 0.8 - 1.0 gram per kilogram of body weight for the average adult. Athletes and those trying to build muscle may need more, generally ranging from 1.2 to 2.0 grams per kilogram of body weight.

Q: What are the health benefits of protein?

Protein is essential for building and repairing tissues, including muscles, bones, skin, and hair. It also plays a crucial role in the production of enzymes, hormones, and other important chemicals in the body. Additionally, protein can help with feelings of fullness, which can be beneficial for weight management.

Q: What are health risks associated with protein?

Consuming excessive amounts of protein over a prolonged period of time might potentially lead to kidney damage, dehydration, and an increased risk of developing osteoporosis. It's important to maintain a balanced diet and not rely solely on protein for nutrient intake.

Q: Can protein be harmful?

Consuming too much protein can potentially be harmful to certain individuals, particularly those with pre-existing kidney issues. Excessive protein intake may also lead to dehydration and nutrient deficiencies. It's important to consume protein within recommended dietary guidelines to avoid any potential negative effects.

Q: What if your protein is low?

If your protein intake is low, you may experience muscle weakness, fatigue, slow wound healing, and a weakened immune system. It's important to include good sources of protein in your diet in order to meet your body's protein needs.

Q: How do vegans get their protein intake?

Vegans can get their protein intake from a variety of plant-based sources such as lentils, chickpeas, black beans, quinoa, tofu, tempeh, seeds, nuts, and certain grains. Combining different plant-based protein sources throughout the day can provide all the essential amino acids needed for a well-rounded vegan diet.

Protein is a macronutrient that is essential for the growth, repair, and maintenance of the body's tissues. It is made up of amino acids, which are the building blocks of protein. Sources of protein include legumes, nuts and seeds, meat, poultry, fish, dairy products, eggs.

Women, a day: 72 g
Men, a day: 92 g
Per kg of body weight: about 1.1 g
Give 20%+ of a day per serving: 333 foods · 8 plant

A share of daily energy, set by the macro split. Here 15% of calories. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, pea, green, split, mature seeds; soy protein concentrate, 58% protein and soy mince have the most protein per serving. Among animal foods, the most are in turkey breast; tuna and cheese, home-made cheese, 9-14% fat.

Plant sources

Also high in it

Are you getting enough protein?

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Foods highest in protein

Ranked from 1,344 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Turkey breast, oven-baked 30.8 g

serving (85 g) · Chicken and other birds 41% of daily
2

Beaver, cooked, roasted 29.6 g

serving (85 g) · Steaks and chops 39% of daily
3

Rabbit, wild, cooked, stewed 28.1 g

serving (85 g) · Steaks and chops 37% of daily
4

Bear, cooked, simmered 27.6 g

serving (85 g) · Steaks and chops 37% of daily
5

Pheasant, cooked, total edible 27.5 g

serving (85 g) · Chicken and other birds 37% of daily
6

Turkey mince, fried without fat 26.3 g

serving (85 g) · Chicken and other birds 35% of daily
7

Tuna 26.1 g

serving (110 g) · Fish 35% of daily
8

Lamb, liver, cooked, braised 26 g

serving (85 g) · Offal dishes 35% of daily
9

Pork, feet, raw 25.5 g

serving (110 g) · Offal dishes 34% of daily
10

Veal, heart, cooked, braised 24.8 g

serving (85 g) · Offal dishes 33% of daily
11

Powan, whitefish, pollan, lavaret 22.2 g

serving (110 g) · Fish 30% of daily
12

Tilapia, oven-baked 22.2 g

serving (85 g) · Fish 30% of daily
13

Cheese, home-made cheese, 9-14% fat 22.2 g

serving (110 g) · Cheese, unripened, fresh cheese 30% of daily
14

Mollusks, clam, mixed species, cooked, moist heat 21.7 g

serving (85 g) · Crustaceans and molluscs 29% of daily
15

Whey protein concentrate (75%) 21.5 g

scoop (28.7 g) · Miscellaneous ingredients 29% of daily
16

Pea, green, split, mature seeds 20.8 g

serving (90 g) · Pulses 28% of daily
17

Lobster 20.7 g

serving (110 g) · Crustaceans and molluscs 28% of daily
18

Bean, yellow, mature 19.8 g

serving (90 g) · Pulses 26% of daily
19

Cottage cheese, fat-free, low-lactose 19.8 g

serving (110 g) · Cheese, unripened, fresh cheese 26% of daily
20

Squid 19.7 g

serving (110 g) · Crustaceans and molluscs 26% of daily
21

Redfish, rosefish, frozen 18.5 g

serving (110 g) · Fish products 25% of daily
22

Skyr, <0.5% fat 18 g

serving (170 g) · Quark 24% of daily
23

Soy protein concentrate, 58% protein 17.4 g

serving (30 g) · Miscellaneous ingredients 23% of daily
24

Soy mince 17.2 g

serving (35 g) · Pulse products 23% of daily
25

Sauteed elk 17.2 g

serving (85 g) · Meat dishes 23% of daily
26

Salmon in oil, canned 16.8 g

serving (85 g) · Fish products 22% of daily
27

Salami, light, 9% fat 16.5 g

serving (55 g) · Cold cuts, sausages 22% of daily
28

Tempeh 15.8 g

serving (85 g) · Miscellaneous ingredients 21% of daily
29

Tofu, firm (with calcium sulfate) 14.7 g

serving (85 g) · Pulse products 20% of daily
30

Soy bean, boiled 14.5 g

serving (90 g) · Pulses 19% of daily
31

Yoghurt, plain, greek, 7% fat, lactose-free 13.7 g

serving (170 g) · Yoghurt 18% of daily
32

Pork and beef, canned 13.7 g

serving (85 g) · Meat products 18% of daily
33

Quark, 0.3% fat, 12% protein, lactose-free 13.3 g

serving (110 g) · Quark 18% of daily
34

Chicken nuggets, deep-fried, lactose-free 12.5 g

serving (85 g) · Poultry dishes 17% of daily
35

Pulled oats 12 g

serving (40 g) · Pulse products 16% of daily
36

Chorizo, fried without fat 11.7 g

serving (55 g) · Sausages 16% of daily
37

Cream quark, 4.3% fat 11.5 g

serving (110 g) · Quark 15% of daily
38

Herring, salted 11.2 g

serving (85 g) · Fish products 15% of daily
39

Pumpkin seed 10.5 g

serving (30 g) · Nuts, seeds and dried fruits 14% of daily
40

Processed cheese, 20-24% fat 10.2 g

serving (55 g) · Processed cheese 14% of daily
41

Hemp seed, without hull 9.9 g

serving (30 g) · Nuts, seeds and dried fruits 13% of daily
42

Cottonseed kernel, roasted (glandless) 9.8 g

serving (30 g) · Nuts, seeds and dried fruits 13% of daily
43

Parma ham, 15% fat 9.7 g

serving (55 g) · Cold cuts, meat 13% of daily
44

Turkey cold cuts 9.6 g

serving (55 g) · Cold cuts, meat 13% of daily
45

Pasta, wheat germ pasta 9.4 g

serving (55 g) · Pasta 12% of daily
46

Kefir, lowfat, plain, 1% 9.1 g

serving (240 g) · Soured milks 12% of daily
47

Sour milk, 0.8% fat 8.3 g

serving (240 g) · Soured milks 11% of daily
48

Peanut butter 8.2 g

serving (32 g) · Condiments 11% of daily
49

Milk, 1% fat, 1 ug added vitamin d 8.1 g

cup (240 g) · Milks <2% fat 11% of daily
50

Curd milk, plain, 1% fat, low-lactose 8.1 g

serving (240 g) · Cultured milks 11% of daily

1

Pea, green, split, mature seeds 20.8 g

serving (90 g) · Pulses 28% of daily
2

Bean, yellow, mature 19.8 g

serving (90 g) · Pulses 26% of daily
3

Soy protein concentrate, 58% protein 17.4 g

serving (30 g) · Miscellaneous ingredients 23% of daily
4

Soy mince 17.2 g

serving (35 g) · Pulse products 23% of daily
5

Tempeh 15.8 g

serving (85 g) · Miscellaneous ingredients 21% of daily
6

Tofu, firm (with calcium sulfate) 14.7 g

serving (85 g) · Pulse products 20% of daily
7

Soy bean, boiled 14.5 g

serving (90 g) · Pulses 19% of daily
8

Pulled oats 12 g

serving (40 g) · Pulse products 16% of daily
9

Pumpkin seed 10.5 g

serving (30 g) · Nuts, seeds and dried fruits 14% of daily
10

Hemp seed, without hull 9.9 g

serving (30 g) · Nuts, seeds and dried fruits 13% of daily
11

Cottonseed kernel, roasted (glandless) 9.8 g

serving (30 g) · Nuts, seeds and dried fruits 13% of daily
12

Pasta, wheat germ pasta 9.4 g

serving (55 g) · Pasta 12% of daily
13

Peanut butter 8.2 g

serving (32 g) · Condiments 11% of daily
14

Almond butter 7.7 g

serving (32 g) · Condiments 10% of daily
15

Seeds, cottonseed flour, low fat (glandless) 7.5 g

serving (15 g) · Flour 10% of daily
16

Macaroni, whole wheat 7.4 g

serving (55 g) · Pasta 10% of daily
17

Raspberry juice concentrate 7.3 g

serving (240 g) · Juices 10% of daily
18

Buckwheat, boiled 7.3 g

serving (140 g) · Rice 10% of daily
19

Wheat whole, boiled 7.2 g

serving (140 g) · Rice 10% of daily
20

Rye macaroni 7.2 g

serving (55 g) · Pasta 10% of daily
21

Quinoa, cooked 6.7 g

serving (140 g) · Rice 9% of daily
22

Tahini, sesami seed butter 6.5 g

serving (30 g) · Condiments 9% of daily
23

Oats, rolled, oat flakes 5.4 g

serving (40 g) · Flour 7% of daily
24

Amaranth flakes 5.4 g

serving (40 g) · Flour 7% of daily
25

Nettle, stinging nettle 5.3 g

serving (85 g) · Vegetables 7% of daily
26

Coconut milk 4.8 g

serving (240 g) · Vegetable juices 6% of daily
27

Soy product, soured, 2% fat, calcium 4.6 g

serving (170 g) · Yoghurt 6% of daily
28

Rice cooking cream 4.4 g

serving (240 g) · Cream 6% of daily
29

Seaweed, wakame, dried 4.3 g

serving (30 g) · Canned vegetables 6% of daily
30

Taro leaves 4.2 g

serving (85 g) · Vegetables 6% of daily
31

Porcini, boiled 4.1 g

serving (85 g) · Mushroom 5% of daily
32

Tamarind 3.9 g

serving (140 g) · Fruits 5% of daily
33

French fries, frozen 3.6 g

serving (85 g) · Fried potatoes, French fries 5% of daily
34

Guava 3.6 g

serving (140 g) · Fruits 5% of daily
35

Barley malt for beer 3.5 g

serving (30 g) · Miscellaneous ingredients 5% of daily
36

Broccoli 3.3 g

serving (85 g) · Vegetables 4% of daily
37

Artichoke, boiled 3.3 g

serving (85 g) · Cooked vegetables 4% of daily
38

Rowal 3.2 g

serving (140 g) · Berries 4% of daily
39

Passion fruit 3.1 g

serving (140 g) · Fruits 4% of daily
40

Mushroom, pioppini 3 g

serving (85 g) · Mushroom 4% of daily
41

Rufous milkcap, blanched 2.7 g

serving (85 g) · Mushroom 4% of daily
42

Popcorn 2.7 g

serving (30 g) · Savoury snacks 4% of daily
43

Groundcherry 2.7 g

cup (140 g) · Berries 4% of daily
44

Potato wedges, oven-baked 2.6 g

serving (110 g) · Fried potatoes, French fries 3% of daily
45

Grape juice 2.4 g

serving (240 g) · Juices 3% of daily
46

Sweet corn, boiled 2.3 g

serving (85 g) · Cooked vegetables 3% of daily
47

Loganberry, frozen 2.1 g

serving (140 g) · Berries 3% of daily
48

Plantains, yellow, baked 2.1 g

serving (140 g) · Fruit and berry dishes other than pies 3% of daily
49

Spinach boiled 2.1 g

serving (85 g) · Cooked vegetables 3% of daily
50

Potato, peeled 2.1 g

serving (110 g) · Cooked potatoes 3% of daily

Learn about protein

Why do we need protein?

Protein is essential for the growth and repair of tissues, production of enzymes and hormones, and maintenance of overall health. It plays a crucial role in building and repairing muscles, supporting the immune system, and contributing to satiety and weight management.

How much protein do I need?

The recommended dietary allowance (RDA) for protein is around 0.8 - 1.0 gram per kilogram of body weight for the average adult. Athletes and those trying to build muscle may need more, generally ranging from 1.2 to 2.0 grams per kilogram of body weight.

What are the health benefits of protein?

Protein is essential for building and repairing tissues, including muscles, bones, skin, and hair. It also plays a crucial role in the production of enzymes, hormones, and other important chemicals in the body. Additionally, protein can help with feelings of fullness, which can be beneficial for weight management.

What are health risks associated with protein?

Consuming excessive amounts of protein over a prolonged period of time might potentially lead to kidney damage, dehydration, and an increased risk of developing osteoporosis. It's important to maintain a balanced diet and not rely solely on protein for nutrient intake.

Can protein be harmful?

Consuming too much protein can potentially be harmful to certain individuals, particularly those with pre-existing kidney issues. Excessive protein intake may also lead to dehydration and nutrient deficiencies. It's important to consume protein within recommended dietary guidelines to avoid any potential negative effects.

What if your protein is low?

If your protein intake is low, you may experience muscle weakness, fatigue, slow wound healing, and a weakened immune system. It's important to include good sources of protein in your diet in order to meet your body's protein needs.

How do vegans get their protein intake?

Vegans can get their protein intake from a variety of plant-based sources such as lentils, chickpeas, black beans, quinoa, tofu, tempeh, seeds, nuts, and certain grains. Combining different plant-based protein sources throughout the day can provide all the essential amino acids needed for a well-rounded vegan diet.

How much protein do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity Share of your calories, %

Your daily protein

72 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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