Protein is the macronutrient most strongly associated with satiety, muscle maintenance, and metabolic health. The foods below are ranked by grams of protein per typical serving — the way the value actually shows up on your plate.
The Daily Value for protein is 50g, but individual needs vary widely with body weight, activity level, and age. Most adults benefit from 1.2 to 2.0g per kg of body weight, with the higher end relevant for athletes and older adults preserving muscle mass. Animal proteins (fish, meat, dairy, eggs) tend to have complete amino acid profiles; plant proteins (legumes, tempeh, nuts, seeds) often need combining across the day to cover all essentials — though this is easier than older guidelines suggested.
📊 High Protein Foods — Nutrition Comparison
| Food | Protein | Calories |
|---|---|---|
| Cod 1 fillet (180g) | 41.1 g | 189 |
| Mahi Mahi 1 fillet (113g) | 26.8 g | 123 |
| Tuna 3 ounces (85g) | 24.8 g | 111 |
| Pea Protein Powder 1 scoop (30g) | 24 g | 114 |
| Tilapia 1 fillet (87g) | 22.8 g | 111 |
| Sardines 1 can drained (92g) | 22.7 g | 191 |
| Seitan 3 ounces (85g) | 21.3 g | 122 |
| Mackerel 1 fillet (88g) | 21 g | 231 |
| Shrimp 3 ounces (85g) | 20.4 g | 84 |
| Edamame 1 cup shelled (155g) | 18.5 g | 188 |
| Tempeh 3 ounces (85g) | 17.2 g | 163 |
| Firm Tofu 3 ounces (85g) | 14.7 g | 122 |
| Cottage Cheese 1/2 cup (113g) | 13 g | 95 |
| Crab 1/2 cup flaked (60g) | 11.6 g | 61 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.