Whether your goal is to consume 1 gram of protein per pound of body weight, or just increase your daily protein consumption, here’s a helpful breakdown of protein-rich foods by groups.

Animal-Based Sources

A 3.5 oz serving of ground beef provides about 25.1g of protein. Salmon fillet offers 22.1g, while canned tuna (drained) contains around 23.6g. Pork delivers 16.9g, skinless chicken breast has 22.5g, and turkey breast tops the list with 30.1g. One egg contributes 6g of protein.

Dairy Products

Whole milk (1 cup) provides 8g of protein. Greek yogurt contains 17g per cup. Cottage cheese is a great option with 25g per cup, and cheese offers 9g per 1 oz serving.

Plant-Based Sources

Peanut butter (2 tbsp) contains about 8g of protein, and a half cup of mixed nuts provides 11.75g. Tofu delivers 10g per 3.5 oz, while tempeh offers 20.3g. Dried chickpeas contain 21.3g, pumpkin seeds 29.8g, almonds 21.2g, and spirulina 16.2g per oz. Edamame (½ cup, cooked) provides 9g of protein.

Plant-Based Milks

Among plant-based milks, almond milk has 2g of protein per 8 oz, soy milk offers 6g, and oat milk provides 2g.

Supplements & Protein Bars

Protein powders can add up to 30g of protein per serving. Whey isolate is a more refined form with higher protein content and fewer carbs, fats, and lactose—but it’s also more processed.

Rx Bars contain 12g of protein and 210 calories, with a Yuka score of 68/100 due to minimal additives. Barbell Bars offer 20g of protein in 200 calories but score only 18/100 on Yuka due to bad additives content.

Smart Tip

Use the Yuka app to scan and evaluate food and personal care products. It rates items on a scale of 100 and highlights ingredients and additives to help you make informed choices.