Nutrition guide
Best High Protein Foods
Compare protein in practical portions of everyday animal and plant foods, using Australian food-composition data rather than a ranking based on food names alone.
Updated 16 October 2026 • Prepared by Tools by Layna Editorial Team
Protein per portion
These are illustrative portions, not prescribed serving sizes. Values use edible weights and the stated preparation. FSANZ Australian Food Composition Database (AFCD) Release 3 values are scaled from 100 g, or 100 mL for milk, and rounded. Brand recipes and cooking methods can differ; use your package label for the product you eat.
| Food and preparation | Example portion | Approximate protein |
|---|---|---|
| Chicken breast, lean flesh, baked without added fat AFCD F002590 | 100 g | 29.0 g |
| Tuna canned in water, drained AFCD F009300 | 95 g | 24.8 g |
| Atlantic salmon fillet, grilled without added fat AFCD F007826 | 100 g | 22.9 g |
| Firm tofu, as purchased AFCD F009176 | 150 g | 19.2 g |
| Cottage cheese AFCD F002435 | 100 g | 17.0 g |
| Low-fat flavoured yoghurt, increased protein AFCD F009809 | 175 g | 16.8 g |
| Whole eggs, hard-boiled, shell removed AFCD F003721 | 100 g | 12.4 g |
| Chickpeas, boiled and drained AFCD F002882 | 150 g | 10.8 g |
| Almonds with skin, raw and unsalted AFCD F006081 | 30 g | 5.9 g |
Choose the food for the meal
Chicken, fish, tofu, eggs and dairy can provide a substantial part of a meal’s protein. Chickpeas also contribute fibre and carbohydrate. Nuts work in smaller portions, but a 30 g handful supplies about 5.9 g protein, so it is a different option from 100 g chicken at 29.0 g.
There is no single best food for every person. Compare the portion you will actually eat, then consider cost, allergies, preferred diet and the other foods in the meal. A food with a high protein figure per 100 g can still contribute little if the usual portion is small.
Worked example: build a plant-based lunch
150 g firm tofu supplies about 19.2 g protein. Add 150 g boiled chickpeas for another 10.8 g. Together they provide about 30.0 g protein before bread, rice, vegetables or dressing. This is a portion calculation, not a required target for every lunch.
Keep raw and cooked entries separate
The database’s raw chicken-breast entry contains 22.5 g protein per 100 g, while the baked lean entry contains 29.0 g. Cooking changes water content, so 100 g of each represents a different starting quantity. Weighing raw chicken and logging the same weight as cooked chicken mixes two bases. Use the matching entry or calculate the complete recipe from its ingredients.
Frequently asked questions
Does every meal need the same amount of protein?
No. A daily target can be distributed across meals that fit your routine. The portions above help add up intake; they do not prescribe a fixed amount at every meal.
Is yoghurt always high in protein?
No. The increased-protein entry used here has 9.6 g per 100 g. The AFCD regular natural yoghurt entry has 5.1 g per 100 g. Check the exact tub rather than treating all yoghurts as equivalent.
Should I use a supplement instead?
First add up the protein in your usual food. A supplement is a convenience option if it fits a demonstrated gap, rather than an automatic requirement for a high-protein meal.
Related calculators and guides
Sources and method
- FSANZ Australian Food Composition Database, Release 3: nutrient profiles — Food keys in the tables identify the source entries. Portion calculations use the energy-with-dietary-fibre, protein and total-dietary-fibre fields.
- FSANZ: nutrition information panels — How per-serving and per-100-g values differ.
General food-planning information. Individual protein targets can differ with health, age and training.