Best Protein Sources: A Complete Ranking
The best protein sources ranked by quality, protein density, and practicality - from chicken breast to plant-based options, backed by science.
Not all protein sources are created equal. Some pack more protein per calorie, some have better amino acid profiles, and some are just more practical for everyday eating. Here is a comprehensive ranking.
How We Ranked These Protein Sources
We considered three factors:
- Protein density - grams of protein per 100g and per calorie
- Protein quality - amino acid profile and PDCAAS/DIAAS score
- Practicality - cost, convenience, and versatility
Tier 1: The Best of the Best
These foods deliver the highest protein per calorie with complete amino acid profiles.
| Food (cooked) | Protein per 100g | Calories per 100g | PDCAAS |
|---|---|---|---|
| Chicken breast | 31g | 165 | 1.00 |
| Turkey breast | 30g | 157 | 1.00 |
| Whey protein isolate | 90g | 370 | 1.00 |
| Egg whites | 11g | 52 | 1.00 |
| Cod / white fish | 26g | 105 | 1.00 |
These are the go-to choices for anyone who needs maximum protein with minimal extra calories - essential during a cutting phase or if you have a very high protein target for muscle building.
Tier 2: Excellent Protein Sources
Still highly protein-dense and versatile, with slightly more fat or calories.
| Food (cooked) | Protein per 100g | Calories per 100g | PDCAAS |
|---|---|---|---|
| Lean ground beef (90/10) | 28g | 210 | 0.92 |
| Sirloin steak | 29g | 200 | 0.92 |
| Pork tenderloin | 30g | 170 | 0.92 |
| Salmon | 25g | 208 | 1.00 |
| Tuna (canned) | 26g | 116 | 1.00 |
| Shrimp | 24g | 99 | 1.00 |
Red meat and fish bring additional nutritional benefits - iron, zinc, B12, and omega-3 fatty acids - that make them valuable beyond just their protein content.
Tier 3: Very Good Protein Sources
Slightly lower protein density but still excellent additions to a high-protein diet.
| Food | Protein per 100g | Calories per 100g | PDCAAS |
|---|---|---|---|
| Eggs (whole) | 13g | 155 | 1.00 |
| Greek yogurt (nonfat) | 10g | 59 | 1.00 |
| Cottage cheese (low-fat) | 12g | 72 | 1.00 |
| Parmesan cheese | 36g | 431 | 1.00 |
| Edamame | 11g | 121 | 0.91 |
Eggs and dairy are some of the highest-quality proteins available. Parmesan has more protein per gram than chicken breast, but also more calories from fat.
Tier 4: Good Supplementary Sources
These contribute protein to your diet but should not be your sole sources.
| Food | Protein per 100g | Calories per 100g | PDCAAS |
|---|---|---|---|
| Milk (any fat level) | 3.3g | 60–149 | 1.00 |
| Cheddar cheese | 25g | 403 | 1.00 |
| Peanut butter | 25g | 588 | 0.52 |
| Lentils (cooked) | 9g | 116 | 0.52 |
| Chickpeas (cooked) | 9g | 164 | 0.52 |
| Tofu (firm) | 8g | 76 | 0.56 |
| Chia seeds | 17g | 486 | ~0.57 |
Legumes and nuts are calorie-dense relative to their protein content. They are valuable for overall nutrition, but relying on them alone makes hitting a high protein target difficult without overshooting calories.
Tier 5: Low Protein (Not Primary Sources)
| Food | Protein per 100g |
|---|---|
| Rice (cooked) | 2.7g |
| Bread (whole wheat) | 4g |
| Sweet potato (baked) | 2g |
| Oats (cooked) | 2.5g |
| Most vegetables | 1–3g |
These are carbohydrate or fibre sources that happen to contain some protein. Do not rely on them for hitting your target, but they contribute small amounts that add up over a full day.
How to Build a High-Protein Day
Here is an example day using a mix of tiers:
| Meal | Foods | Protein |
|---|---|---|
| Breakfast | 3 eggs + Greek yogurt | 33g |
| Lunch | Chicken breast + rice | 45g |
| Snack | Cottage cheese + fruit | 28g |
| Dinner | Salmon + quinoa + vegetables | 38g |
| Total | 144g |
That is 144g of protein from whole foods alone - enough for most people's daily target. Add a protein shake if you need more.
The Bottom Line
The best protein sources are lean meats, fish, eggs, and dairy - they combine high protein density with complete amino acid profiles. Plant-based options like edamame and lentils are strong supplements. Build each meal around a Tier 1–3 source, and track your daily intake with Protein Pal to stay on target.