Aim for 1.6–2.2g protein per kg bodyweight
A 70kg person needs 112–154g protein daily for optimal health and muscle retention
Protein is the most satiating macronutrient — it keeps you full longer, preserves muscle when you're cutting calories, supports immune function, and provides the building blocks for virtually every enzyme and hormone in your body. Here are the best sources, ranked by protein per 100g.
Animal Proteins
| Food | Protein per 100g | Notes |
|---|---|---|
| Chicken breast (cooked) | 31g | Lean, cheap, versatile — the gold standard |
| Canned tuna (in water) | 30g | Fastest protein source; ~25g per can |
| Turkey breast (cooked) | 29g | Similar to chicken; very lean |
| Salmon (cooked) | 25g | Also high in omega-3s |
| Lean beef (sirloin, cooked) | 26g | High iron and zinc too |
| Pork tenderloin (cooked) | 26g | One of the leanest cuts |
| Eggs (whole) | 13g | Complete protein; best bioavailability of any food |
| Greek yogurt (0% fat) | 10g | ~17g per 170g serving |
| Cottage cheese (low fat) | 11g | High casein; great before bed |
| Parmesan cheese | 38g | Highest protein of any common cheese |
| Sardines (canned) | 25g | Also calcium and omega-3 |
| Shrimp (cooked) | 24g | Very low fat; quick to cook |
Plant-Based Proteins
| Food | Protein per 100g | Notes |
|---|---|---|
| Hemp seeds | 32g | Complete protein; also omega-3 and omega-6 |
| Pumpkin seeds (pepitas) | 24g | Also high in zinc and magnesium |
| Tempeh | 19g | Fermented soy; better digestion than tofu |
| Edamame | 11g | Complete protein; ready in 3 minutes frozen |
| Black beans (cooked) | 8.9g | Also high fiber |
| Lentils (cooked) | 9g | Fastest-cooking legume; high iron too |
| Chickpeas (cooked) | 8.9g | Versatile; also high fiber |
| Tofu (firm) | 8g | Takes on any flavour; press before cooking |
| Quinoa (cooked) | 4.4g | Only grain with complete amino acid profile |
| Peanut butter (natural) | 25g | High calorie — measure portions |
| Almonds | 21g | Also high in vitamin E and healthy fats |
| Seitan (wheat gluten) | 25g | Highest plant protein per gram; avoid if gluten-sensitive |
💡 Combination tip: Plant proteins are often "incomplete" (missing one or more essential amino acids). Combine legumes + grains (rice and lentils, hummus and pita, beans and corn) to create a complete amino acid profile. You don't have to eat them in the same meal — within the same day is enough.
How Much Protein Do You Actually Need?
| Goal | Target | Example (70kg person) |
|---|---|---|
| Minimum (prevent deficiency) | 0.8g / kg bodyweight | 56g/day |
| General health + satiety | 1.2–1.6g / kg bodyweight | 84–112g/day |
| Active / preserve muscle | 1.6–2.2g / kg bodyweight | 112–154g/day |
| Muscle building (resistance training) | 1.8–2.5g / kg bodyweight | 126–175g/day |
Practical High-Protein Day (150g example)
- Breakfast: 3 eggs scrambled + Greek yogurt with hemp seeds → ~40g
- Lunch: Canned tuna on whole grain bread + cottage cheese → ~45g
- Snack: Handful of almonds + edamame → ~15g
- Dinner: 150g chicken breast + lentil soup → ~50g
See the Protein in Your Pantry
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