USDA-derived rankings
Foods high in protein
Protein is the macronutrient your body uses to build and repair muscle, skin, enzymes and hormones.
Who this is for: Useful if you are building muscle, eating in a deficit, or just find meals are not keeping you full.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 56 g a day.
The clear number one
Chicken Breast
One serving (170g) gives you 53 g of protein, around 94% of the daily reference in one go.
See the full nutrition score for chicken breastThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Chicken Breast | 53 g94% of daily reference | 31 ghigh |
| 2 | Sirloin Steak | 44 g79% of daily reference | 29 ghigh |
| 3 | Ribeye Steak | 41 g73% of daily reference | 27 ghigh |
| 4 | Roast Chicken | 40 g72% of daily reference | 29 ghigh |
| 5 | Duck Breast | 39 g69% of daily reference | 28 ghigh |
| 6 | Tuna Steak | 38 g68% of daily reference | 29 ghigh |
| 7 | Turkey Breast | 36 g64% of daily reference | 30 ghigh |
| 8 | Pork Chop | 34 g60% of daily reference | 26 ghigh |
| 9 | Salmon Fillet | 33 g59% of daily reference | 22 ghigh |
| 10 | Cod | 32 g57% of daily reference | 23 ghigh |
| 11 | Halibut | 32 g56% of daily reference | 23 ghigh |
| 12 | Pork Tenderloin | 31 g56% of daily reference | 26 ghigh |
| 13 | Tilapia | 31 g56% of daily reference | 26 ghigh |
| 14 | Trout | 31 g55% of daily reference | 24 ghigh |
| 15 | Sea Bass | 31 g55% of daily reference | 24 ghigh |
| 16 | Tuna (canned) | 31 g55% of daily reference | 26 ghigh |
| 17 | Lamb Chop | 30 g54% of daily reference | 30 ghigh |
| 18 | Turkey Mince | 30 g53% of daily reference | 27 ghigh |
| 19 | Beef (Mince / Steak) | 29 g52% of daily reference | 26 ghigh |
| 20 | Haddock | 28 g50% of daily reference | 20 ghigh |
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for protein is 56 g, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.