Every High Protein Food in Our Database
A food qualifies as High Protein here using the real UK/EU regulated "high protein" claim threshold: at least 20% of its energy value comes from protein. Currently showing 975 foods that qualify, across 9 categories.
Fruit & Vegetables: High Protein
- Nori Seaweed (dried) 66.3%
- Nori (dried sheet, per 100g) 64.6%
- Chestnut Mushroom (raw) 56.4%
- Fresh Basil 55.7%
- Kumu (PNG pumpkin tips, cooked) 50.0%
- Mushrooms (raw) 48.0%
- Pak Choi (raw) 46.2%
- Chive (fresh) 44.0%
- Steamed Asparagus 43.6%
- Mustard Greens (raw) 43.0%
Meat & Poultry: High Protein
- Mountain Chicken (Dominica, frog legs) 88.0%
- Bresaola 87.7%
- Elk (raw) 82.2%
- Kangaroo Mince 81.8%
- Boiled Chicken Breast 81.1%
- Kangaroo Steak (grilled) 80.0%
- Emu Steak (grilled) 80.0%
- Biltong 80.0%
- Bison Steak (grilled) 79.4%
- Bison (raw) 79.3%
Fish & Seafood: High Protein
- Tuna (canned in brine) 94.9%
- Cockles (in Shell, Live) 94.4%
- Tuna (Chunks) 93.6%
- Smoked Cod 92.3%
- Skate Wing (raw) 92.1%
- Haddock Fillet (smoked, poached) 92.0%
- Ling (raw) 91.7%
- Zander (raw) 91.4%
- Prawns (cooked) 91.3%
- Cockles (boiled) 90.6%
Dairy & Eggs: High Protein
- Collagen Peptides Powder 100.0%
- Casein Protein Powder 84.3%
- Egg White (raw) 83.8%
- Egg White (raw, 1 egg) 83.8%
- Fage Total 0% Fat Free Greek Yogurt 76.3%
- Protein Yoghurt (vanilla) 53.3%
- Cottage Cheese 45.3%
- Parmesan 36.5%
- Parmesan (grated, on pasta) 35.7%
- Aaruul (Mongolian dried curd) 34.3%
Drinks: High Protein
- Green Tea (brewed, no sugar) 80.0%
- Protein Shake (whey, made with milk) 61.5%
- Tea (black, brewed) 40.0%
- Pu-erh Tea (brewed) 40.0%
- Decaf Coffee (black) 40.0%
- Earl Grey Tea (brewed, no sugar) 40.0%
- Rooibos Tea (unsweetened) 40.0%
- Matcha (whisked, no sugar) 40.0%
- Soya Milk (unsweetened) 40.0%
- Matcha Powder 37.8%
Snacks & Confectionery: High Protein
- Seaweed Snack (roasted nori) 48.0%
- Pork Scratchings 45.1%
- Protein Pancakes (per serving) 36.9%
- Oreilles de Crisse (fried pork rinds) 36.4%
- Protein Ice Cream 33.7%
- Protein Cookie 28.6%
- Protein Brownie 23.5%
Takeaway & Ready Meals: High Protein
- Chicken Tikka 66.2%
- Liver and Onion 49.7%
- Octopus Curry (Seychellois, Kari Zourit) 48.0%
- Cataplana de Marisco (shellfish cataplana) 48.0%
- Ukha (fish soup) 45.0%
- Chakhokhbili (chicken tomato stew) 43.6%
- Jalfrezi (chicken) 43.6%
- Chicken Balti 43.6%
- Chicken Jalfrezi 43.5%
- Chicken Casserole 42.4%
Legumes & Pulses: High Protein
- Pea Protein Powder 86.5%
- Seitan 81.3%
- Soy Mince (TVP, dried) 63.6%
- Smoked Tofu 43.6%
- Tofu (firm) 42.6%
- Tempeh 42.3%
- Tempeh (fermented) 42.1%
- Edamame (salted, in pod) 36.4%
- Edamame Beans (frozen, cooked) 36.1%
- Edamame (salted, shelled) 36.1%
Condiments & Sauces: High Protein
- Crayfish Powder (dried) 75.9%
- Marmite 61.0%
- Yeast Extract (generic) 60.3%
- Soy Sauce (dark) 56.7%
- Yeast (dried, active) 49.7%
- Crab Paste 46.3%
- Soy Sauce (shoyu) 42.3%
- Capers (in brine) 41.7%
- Capers (drained) 41.7%
- Dried Basil 39.5%
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Why Protein Matters
Protein builds and repairs muscle tissue, produces enzymes and hormones, and supports a healthy immune system. The UK Reference Nutrient Intake (RNI) for protein is around 50g a day for an average adult, though this rises for anyone who exercises regularly, is recovering from illness or surgery, or is managing age-related muscle loss (sarcopenia). Not all protein sources are equal: a "complete" protein contains all nine essential amino acids your body can't make on its own.
Real Sources of Complete and Plant Protein
Meat and poultry, fish and seafood, and dairy and eggs all provide complete protein. Legumes and pulses are one of the best plant-based protein sources, and the Diabetes UK guide to beans and pulses is a useful reference for combining plant proteins across a day to get a fuller amino acid profile. Below, foods are ranked by their real protein-per-100g figure, not by category averages, since the exact preparation and cut can shift a food from a modest source to a genuinely high-protein one.
However much High Protein food ends up on your plate, our calorie and carb counter keeps an accurate running total of it alongside everything else.