High-protein foods: an easy list for every meal

Meat and fish

Figures are approximate and vary by brand and cooking method.

• Chicken breast, cooked: about 30g protein per 100g
• Tinned tuna: about 25g per 100g
• Lean beef mince, cooked: about 25g per 100g
• Salmon, cooked: about 22–25g per 100g
• Prawns, cooked: about 20–24g per 100g

Eggs and dairy

• Eggs: about 6g per large egg
• Greek yoghurt (plain): about 10g per 100g
• Cottage cheese: about 11g per 100g
• Milk: about 3.5g per 100ml
• Cheddar cheese: about 25g per 100g

Plant-based options

• Firm tofu: about 12–17g per 100g
• Tempeh: about 19g per 100g
• Lentils, cooked: about 9g per 100g
• Chickpeas, cooked: about 7–9g per 100g
• Edamame: about 11g per 100g
• Peanut butter: about 25g per 100g

Putting it together

Pairing a protein source with vegetables and a carb at each meal is a simple way to reach your target. See our guide to how much protein you need for daily amounts.

Check your real numbers

Food labels give the most accurate figures for what you're eating. Loggah logs protein, carbs and fat for each meal so you don't have to add it up yourself.