Which Foods are High in Protein?

Which Foods are High in Protein?


Many people don’t get the protein they need. Protein is essential to keep the body functioning properly. When someone is deficient in protein, they will lose muscle mass, fatigue, rashes, swelling, a protruding belly and their skin as well as their hair may change color. Children who don’t get enough protein don’t meet growth benchmarks and can have a wasted appearance. Find out which foods are high in protein.


T-bone steak has 19 grams of protein for a 3-ounce serving and one piece of beef jerky has 7 grams.


A 3-ounce serving of sirloin pork roast chops provides 23 grams of protein. Ham has 18 grams and one slice of bacon contains 3 grams.


A 3-ounce serving of roasted turkey provides 25 grams of protein.


4 ounces of dark chicken meat provides 26 grams of protein. The same amount of chicken breasts contains up to 35 grams, the leg has 18 grams and the thigh provides 9 grams of protein.


Seafood is high in protein and also provides a lot of additional nutrients. Tuna is highest with bluefin containing up to 29.91 grams and yellowfin providing 29.15 grams of protein. Canned light tuna typically has around 29 grams. Other excellent seafood sources of protein include:

  • Salmon

  • Halibut

  • Snapper

  • Perch

  • Flounder

  • Sole

  • Cod

  • Tilapia


To get additional protein, try nibbling on some cheese. Varieties with high protein include:

  • Mozzarella

  • Cottage cheese

  • Swiss cheese

  • Cheddar cheese

  • Parmesan

  • Romano

Other excellent sources of protein include tofu, beans, nuts and seeds. There is a debate on how much protein someone should have each day. This is a question you need to ask your doctor.