19 Foods That Have High Protein

Animal products consistently top the protein rankings. Beef (25g), chicken (31g), tuna (26g), and salmon (25g) are excellent sources. Among plant-based options, soybeans provide approximately 29g of protein per 100g serving, making them a standout choice. For precise nutritional data, refer to the AUSNUT database.

Absolutely. Legumes like lentils and chickpeas provide 18g and 15g per cooked cup. Tofu and tempeh offer substantial protein alongside the added benefit of probiotics. Nuts and seeds contribute valuable protein alongside healthy fats. Combining different plant sources throughout the day ensures you obtain all nine essential amino acids your body cannot produce.

Whole foods should always be your primary source. They provide protein alongside fibre, vitamins, minerals, and other beneficial compounds that supplements cannot replicate. However, protein supplements like whey powder can help bridge gaps when whole foods are unavailable or when you have specific athletic goals. They should complement, not replace, a balanced diet of whole foods.