Protein is essential for muscle growth, tissue repair, and overall health. Whether you're looking to build muscle, lose weight, or maintain a healthy lifestyle, incorporating protein-rich foods into your diet is a smart choice.
Here is a list of some of the best natural sources of protein, sorted from highest to lowest per 100 grams. The list includes:
General animal-based protein (black),
Game meat protein (blue) and
Plant-based protein (green).
Dried Cod (Stockfish) – 62g
Dried Spirulina – 57g (algae, not a plant or animal)
Alligator – 46g
Pheasant (skinless, cooked) – 40g
Ostrich – 38g
Parmesan Cheese – 35.8g
Emu – 35g
Rabbit – 33g
Lean Beef (Cooked, 90% lean) – 31g
Chicken Breast (Cooked, Skinless) – 31g
Hemp Seeds – 31g
Venison (deer) – 30g
Quail (cooked) – 30g
Tuna (Cooked, Yellowfin) – 30g
Turkey Breast (Cooked) – 29g
Pork Loin (Cooked, Lean Cut) – 29g
Octopus (Cooked) – 29g
Bison – 28g
Elk – 27g
Wild Turkey (cooked) – 27g
Sockeye Salmon (Cooked) – 27g
Lamb (Cooked, Lean Cut) – 26g
Wild Boar – 26g
Ptarmigan (Arctic grouse, cooked) – 26g
Antelope – 25g
Goose (wild, cooked) – 25g
Peanuts – 25g
Canned Sardines (Drained, in Water) – 25g
Cheddar Cheese – 25g
Sheep Cheese – 25g
Kangaroo – 24g
Duck (wild, cooked) – 23g
Guinea Fowl (cooked) – 23g
Caribou (Reindeer) – 22g
Moose – 22g
Bear (lean cuts, cooked) – 22g
Squirrel (cooked) – 21g
Beaver (cooked) – 21g
Almonds – 21g
Sunflower Seeds – 21g
Goat Cheese – 20g
Tempeh (Fermented Soybeans) – 20g
Muskrat (cooked) – 20g
Snake (various species, cooked) – 20g
Turtle (softshell, cooked) – 19g
Pumpkin Seeds – 19g
Cottage Cheese (Low-Fat) – 18g
Cashews – 18g
Firm Tofu – 17g
Chia Seeds – 17g
*Note that these values are approximate, are based on a variety of sources, may not be fully accurate and may vary depending on factors like cooking method, species, and cut.