Protein Food Chart: A Comprehensive Guide to Protein-Rich Foods for a Healthy Diet

A protein-rich diet is essential for maintaining a healthy body and supporting various bodily functions. Whether you’re an athlete, fitness enthusiast, or simply interested in optimizing your nutrition, understanding protein-rich foods is crucial. This comprehensive protein food chart will serve as a guide to help you identify a wide range of protein sources and make informed choices about your dietary intake. From animal-based proteins to plant-based alternatives, this chart will provide valuable information on protein content, essential amino acids, and serving sizes. By utilizing this chart, you can create a well-rounded meal plan that meets your protein needs and supports your overall health and well-being.

Protein Food Chart:

Category: Animal-Based Proteins

  1. Lean Meats:
    • Chicken breast: 31g protein per 100g serving
    • Turkey breast: 29g protein per 100g serving
    • Beef (lean cuts): 26g protein per 100g serving
    • Pork tenderloin: 26g protein per 100g serving
    • Bison: 21g protein per 100g serving

Lean meats are excellent sources of high-quality protein. They are low in fat and provide essential amino acids necessary for muscle repair and growth. Incorporating lean meats into your diet can help meet your protein needs while keeping your overall fat intake in check. Grilling, baking, or broiling lean meats can be healthy cooking methods to preserve their nutritional value.

  1. Seafood:
    • Salmon: 22g protein per 100g serving
    • Tuna: 30g protein per 100g serving
    • Shrimp: 24g protein per 100g serving
    • Cod: 18g protein per 100g serving
    • Tilapia: 26g protein per 100g serving

Seafood is not only a good source of protein but also provides essential omega-3 fatty acids. These healthy fats offer numerous benefits, including heart health and anti-inflammatory properties. Including a variety of seafood in your diet can provide a range of nutrients while offering a delicious and versatile protein option.

  1. Eggs and Dairy:
    • Eggs: 6g protein per large egg
    • Greek yogurt: 10g protein per 100g serving
    • Cottage cheese: 11g protein per 100g serving
    • Milk (whole): 3g protein per 100g serving
    • Cheese (cheddar): 25g protein per 100g serving

Eggs and dairy products are convenient and affordable sources of protein. They are also rich in essential nutrients such as calcium, vitamin D, and B vitamins. Incorporating eggs and dairy into your diet can provide a good balance of protein and other important nutrients. However, be mindful of portion sizes and opt for lower-fat dairy options when possible.

Category: Plant-Based Proteins

  1. Legumes:
    • Lentils: 9g protein per 100g serving
    • Chickpeas: 19g protein per 100g serving
    • Black beans: 8g protein per 100g serving
    • Kidney beans: 8g protein per 100g serving
    • Edamame: 11g protein per 100g serving

Legumes, including lentils, chickpeas, and beans, are excellent plant-based sources of protein. They are also rich in dietary fiber and other essential nutrients. Legumes can be incorporated into soups, stews, salads, or used as a base for vegetarian dishes, providing a satisfying and nutritious protein option for plant-based eaters.

  1. Nuts and Seeds:
    • Almonds: 21g protein per 100g serving
    • Chia seeds: 17g protein per 100g serving
    • Flaxseeds: 18g protein per 100g serving
    • Hemp seeds: 32g protein per 100g serving
    • Pumpkin seeds: 30g protein per 100g serving

Nuts and seeds are not only a great source of protein but also provide healthy fats, fiber, and a variety of vitamins and minerals. They make a convenient and portable snack or can be incorporated into recipes, including smoothies, salads, or homemade granola. However, be mindful of portion sizes, as they are also calorie-dense.

  1. Grains and Pseudo Grains:
    • Quinoa: 4g protein per 100g serving
    • Brown rice: 2.6g protein per 100g serving
    • Oats: 17g protein per 100g serving
    • Amaranth: 14g protein per 100g serving
    • Buckwheat: 13g protein per 100g serving

Grains and pseudo grains, such as quinoa, brown rice, oats, amaranth, and buckwheat, are not only a good source of carbohydrates but also provide a moderate amount of protein. Including these grains in your diet can contribute to your overall protein intake while providing additional nutrients and dietary fiber.


This protein food chart provides a comprehensive overview of protein-rich foods, both animal-based and plant-based. By referring to this chart, you can make informed choices about the protein sources you incorporate into your diet. Remember that a well-rounded diet should include a variety of protein sources to ensure you receive all the essential amino acids your body needs. Additionally, consider other factors such as cooking methods, portion sizes, and overall dietary balance to optimize your protein intake. Consulting with a registered dietitian or nutritionist can also provide personalized guidance and recommendations to meet your specific dietary goals.