Chicken Breast
Serving: 3 oz cooked
~26g proteinNutrition
Protein
Protein supports muscle repair, immune function, hormones, energy, fullness, and overall health. This page gives a quick overview of daily protein needs and common high-protein foods.
Daily Protein Needs
Most adults need about 0.8 grams of protein per kilogram of body weight per day as a general minimum. Some people may need more based on activity level, age, health goals, pregnancy, recovery, or medical needs.
Protein needs vary. This information is educational only and is not medical advice.
Top Protein Foods
Here are common protein-rich foods with approximate serving sizes and protein amounts. Amounts may vary by brand, preparation, and portion size.
Meat & Animal-Based Options
Turkey Breast
Serving: 3 oz cooked
~25g proteinLean Beef
Serving: 3 oz cooked
~22g proteinPork Loin
Serving: 3 oz cooked
~22g proteinTuna
Serving: 3 oz
~22g proteinSalmon
Serving: 3 oz cooked
~22g proteinShrimp
Serving: 3 oz cooked
~20g proteinEggs
Serving: 2 large
~12g proteinGreek Yogurt
Serving: 1 cup
~20g proteinCottage Cheese
Serving: 1/2 cup
~12g proteinNon-Meat Options
Lentils
Serving: 1 cup cooked
~18g proteinBlack Beans
Serving: 1 cup cooked
~15g proteinChickpeas
Serving: 1 cup cooked
~15g proteinEdamame
Serving: 1 cup cooked
~18g proteinTofu
Serving: 1/2 cup
~10g proteinTempeh
Serving: 3 oz
~16g proteinPeanut Butter
Serving: 2 tbsp
~8g proteinAlmonds
Serving: 1 oz
~6g proteinQuinoa
Serving: 1 cup cooked
~8g proteinPumpkin Seeds
Serving: 1 oz
~8g proteinProtein amounts are approximate and based on common nutrition references such as USDA FoodData Central. Values may vary by brand and preparation.
Related Articles
Macronutrient: Protein
A practical introduction to protein as an essential macronutrient. This article explores why protein matters, how it supports the body, and how it fits into everyday nutrition.
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