Protein shakes are super convenient, and a typical ready-to-drink shake might have around 20–30 grams of protein, depending on the brand and ingredients.
Lots of people use protein shakes to up their daily protein intake, but some whole foods naturally pack even more protein per serving—while also giving you important vitamins, minerals, and other nutrients that shakes might not offer.
1. Chicken Breast
Protein: 31 grams (g)
Serving size: 3.5 oz (100 g), cooked
Chicken breast is a lean, top-notch protein that helps with muscle repair and healthy immune function. It’s low in saturated fat, making it a heart-healthy protein pick. Other key nutrients include vitamin B6, niacin, selenium, and phosphorus.
2. Lean Beef
Protein: 26 g
Serving size: 3.5 oz (100 g), cooked
Lean beef helps keep muscle mass and provides iron that supports healthy red blood cells. It also contains zinc and vitamin B12, which help with immune health and energy metabolism.
3. Tuna
Protein: 28 g
Serving size: 3.5 oz (100 g) cooked
Tuna delivers high-quality protein and omega-3 fatty acids that support heart and brain health. It’s also rich in vitamin D and B12, which help maintain energy levels and bone strength.
4. Turkey Breast
Protein: 30 g
Serving size: 3.5 oz (100 g) cooked
Turkey breast offers lean protein that supports muscle recovery and steady energy levels. It's also rich in selenium, which helps protect cells from damage.
5. Seitan (Vital Wheat Gluten)
Protein: 25 g
Serving size: 3.5 oz (100 g)
Seitan is a plant-based protein that provides more protein gram-for-gram than many meats. It’s low in fat and works as a packed protein source for vegetarian and vegan diets.
6. Salmon
Protein: 20 g
Serving size: 3.5 oz (100 g)
Salmon combines high protein with heart-healthy omega-3 fats that reduce inflammation. It also contains vitamin D, which helps support bone health and immune function.
7. Pork Loin
Protein: 26 g
Serving size: 3.5 oz (100 g) cooked
Pork loin is a lean cut that supports muscle maintenance while being lower in saturated fat than many other meats. It also provides important B vitamins for energy metabolism.
8. Cottage Cheese
Protein: 24 g
Serving size: 1 cup (220 g)
Cottage cheese contains slow-digesting casein protein that helps keep you full longer. It also provides some calcium and vitamin B12, which support bone strength and nerve function.
9. Greek Yogurt
Protein: 20 g
Serving size: 7-ounce container (200 g)
Greek yogurt has concentrated protein and is great for digestive health thanks to its probiotic content. It also offers calcium for bone health and B vitamins for energy.
10. Tempeh
Protein: 20 g
Serving size: 3.5 oz (100 g)
Tempeh provides plant-based protein along with fiber and probiotics that support gut health. Its fermentation process makes it easier to digest while supplying iron and magnesium.
Other High-Protein Foods That Stack Up Against Protein Shakes
Plenty of other whole foods offer protein amounts that get close to or match those in a typical protein shake. These options can help boost your daily intake while also providing extra nutrients like fiber, healthy fats, and vitamins that support overall health.
Here are several high-protein foods that rival the protein content of many shakes:
- Tofu: 13 g per 3.5 oz
- Edamame: 18 g per cup
- Lentils: 18 g per cup, cooked
- Black beans: 15 g per cup, cooked
- Chickpeas: 15 g per cup, cooked
- Quinoa: 8 g per cup, cooked
- Sardines: 23 g per 3.75-ounce can
- Shrimp: 23 g per 3.5 ounces, cooked
