Protein shakes are a convenient way to boost your daily protein intake. But did you know that many everyday foods can actually offer more protein than a standard shake? Most protein shakes deliver about 15 to 20 grams of protein per serving. However, several whole foods provide even more — plus added vitamins, minerals, and health benefits.
Here are 17 high-protein foods that not only match but often beat protein shakes in both nutrition and flavor.
1. Cottage Cheese – 23.5g per cup
Cottage cheese is a protein powerhouse. Just one cup offers 23.5 grams of protein, making it a smart choice for snacks or meals. It’s also rich in calcium, vitamin B12, and selenium. Stir it into scrambled eggs, pancakes, or smoothies for a creamy protein boost.
2. Canned Tuna – 20.1g per 3 oz
Affordable, shelf-stable, and protein-packed, canned tuna delivers 20.1 grams of protein in just a 3-ounce serving. It’s also low in carbs, making it ideal for low-carb diets like keto. Use it in salads, sandwiches, or wraps.
3. Chicken Breast – 26g per 3 oz
Skinless chicken breast is one of the highest-protein foods available, with 26 grams per 3-ounce serving. It’s also packed with B vitamins, zinc, and selenium. Great for meal prepping or tossing into a quick salad.
4. Shrimp – 20.4g per 3 oz
Shrimp not only brings 20.4 grams of protein per serving but is also full of B12, selenium, and astaxanthin — a powerful antioxidant. Grill it, sauté it, or add it to stir-fries and salads.
5. Ground Turkey – 25.3g per 3 oz
Ground turkey is a lean and versatile meat with 25.3 grams of protein per 3 ounces. It’s also a good source of B6 and zinc, both important for immunity and metabolism.
6. Canned Salmon – 19.6g per 3 oz
Nearly as protein-rich as tuna, canned salmon offers 19.6 grams per serving. It’s also loaded with heart-healthy omega-3s (DHA and EPA), plus potassium and B12. Budget-friendly and easy to store.
7. Greek Yogurt – 25g per cup
Greek yogurt has over twice the protein of regular yogurt. A single cup gives you 25 grams of protein, plus calcium for bone health and muscle function. Add berries or nuts for a nutrient-rich snack.
8. Edamame – 18.5g per cup
This young soybean snack offers 18.5 grams of plant-based protein per cup. It’s also high in fiber and folate, which are vital for digestion and cell growth. Great in salads or on its own.
9. Seitan – 15g per 3 oz
Made from wheat gluten, seitan has a meaty texture and packs 15 grams of protein per serving. It’s a top choice for vegetarians and vegans looking for a hearty protein source.
10. Navy Beans – 19.7g per cup
Navy beans offer nearly 20 grams of protein per cup. They’re also rich in iron, folate, magnesium, and selenium — nutrients that support energy and immune function.
11. Tempeh – 19.9g per 100g
Tempeh is made from fermented soybeans and delivers nearly 20 grams of protein per 100-gram serving. It also brings iron, magnesium, and B vitamins to the table. Its firm texture makes it a great meat substitute.
12. Protein Bars – 17g per bar
If you’re looking for convenience, a protein bar with at least 10 grams of protein can be a smart grab-and-go option. Some bars, like Rise’s Vegan Sunflower Cinnamon Bar, offer as much as 17 grams.
13. Lentils – 17.9g per cup
Lentils are loaded with protein and fiber. Just one cup contains 17.9 grams of protein, along with magnesium, zinc, iron, and B vitamins. Use them in soups, salads, or stews.
14. Sardines – 22.6g per 3.75 oz can
Sardines are small but mighty. A single can provides 22.6 grams of protein along with vitamin E, calcium, and omega-3 fats. Add them to pasta, toast, or salads for a savory punch.
15. Chicken Liver – 20.8g per 3 oz
Often overlooked, chicken liver contains 20.8 grams of protein and is packed with essential nutrients like iron, vitamin A, B12, and folate. Try adding it to stir-fries or spreads.
16. Beef – 23.5g per 3 oz
Beef offers one of the highest amounts of protein at 23.5 grams per serving. It’s also an excellent source of iron and B12. Enjoy it grilled, sautéed, or ground into tacos and burgers.
17. Cod – 19.4g per 3 oz
Mild in flavor and easy to cook, cod gives you 19.4 grams of protein per 3-ounce portion. It’s also rich in selenium and phosphorus, supporting thyroid function and bone health.
The Bottom Line
While protein shakes are convenient, real foods like chicken, beans, yogurt, and seafood often provide even more protein — along with extra nutrients your body needs. Whether you’re building muscle, managing your weight, or just eating healthier, these 17 protein-packed foods can help you reach your goals in a tasty and natural way
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