18 High Protein Foods Quietly Beating Chicken Breast At Its Own Game
Chicken breast has long been the go-to protein champion for fitness enthusiasts and health-conscious eaters everywhere.
But what if I told you there are other foods packing even more protein punch, sometimes with fewer calories and more nutrients?
Get ready to meet the underdogs that are quietly outperforming the reigning protein king.
1. Canned Tuna in Water
Pop open a can and you’ve got instant protein power at your fingertips.
A single 3-ounce serving delivers about 20 grams of protein with barely any fat, making it one of the leanest options around.
Plus, it’s ridiculously affordable and shelf-stable, so you can stock up without worrying about spoilage.
Toss it into salads, make a quick sandwich, or eat it straight from the can if you’re feeling bold.
2. Salmon Fillet
This pink powerhouse isn’t just pretty on your plate – it’s packing serious protein alongside those famous omega-3 fatty acids.
Each serving gives you roughly 22-25 grams of protein, depending on how it’s prepared.
Unlike chicken, salmon brings healthy fats that actually help your body absorb vitamins better.
Grill it, bake it, or pan-sear it with some garlic butter for a meal that tastes like a restaurant splurge.
3. Pork Tenderloin
Surprise!
Pork isn’t always the fatty villain it’s made out to be, especially when we’re talking tenderloin.
This cut is incredibly lean and delivers around 22-26 grams of protein per serving with minimal fat.
Season it with your favorite spices, roast it until just done, and slice it thin for maximum tenderness.
It’s fancy enough for dinner guests but easy enough for a Tuesday night.
4. Extra-Lean Ground Beef or Sirloin Steak
Beef lovers, rejoice – you don’t have to give up red meat to hit your protein goals.
Extra-lean cuts like sirloin or 93/7 ground beef pack about 25 grams of protein per serving.
They also bring iron and B vitamins that chicken just can’t match.
Choose grass-fed when possible for an even better nutritional profile, and don’t be afraid to enjoy that beefy flavor guilt-free.
5. Seitan (Wheat Gluten)
Meet the plant-based protein that even carnivores can’t help but respect.
Seitan boasts an impressive 20-25 grams of protein per serving, sometimes even more than chicken breast.
Its chewy, meat-like texture makes it perfect for stir-fries, sandwiches, or faux-chicken nuggets.
Just note: if you’re gluten-free, this one’s not for you since it’s literally made from wheat protein.
6. Tempeh
This fermented soybean cake might look a little funky, but don’t let appearances fool you.
Tempeh delivers about 15-20 grams of protein per serving along with probiotics for gut health.
It’s firmer and nuttier than tofu, making it ideal for grilling or crumbling into chili.
Marinate it well and it absorbs flavors like a sponge, turning into whatever cuisine you’re craving tonight.
7. Firm or Extra-Firm Tofu
Yes, tofu can absolutely be delicious when you know how to cook it right.
A half-cup serving gives you around 10-20 grams of protein depending on firmness, plus calcium and iron.
The trick is pressing out excess water and then crisping it up in a hot pan or oven.
Once it’s golden and crunchy, toss it with your favorite sauce and watch skeptics become believers.
8. Nonfat Greek Yogurt
This thick, creamy superstar has been stealing the breakfast spotlight for good reason.
One cup packs a whopping 20-25 grams of protein, easily matching or beating chicken breast ounce-for-ounce.
Use it as a base for smoothies, a sour cream substitute, or simply top it with fruit and granola.
The probiotics are just a bonus for your digestive system.
9. Low-Fat Cottage Cheese
Cottage cheese is making a comeback, and honestly, it never should have left.
One cup gives you about 25-28 grams of protein – more than most chicken breasts – with a fraction of the prep time.
Eat it savory with everything bagel seasoning or sweet with pineapple chunks.
Those little curds are packed with casein protein that digests slowly, keeping you full for hours.
10. Edamame
These little green pods are basically protein bombs disguised as a fun snack.
One cup of shelled edamame delivers about 17 grams of protein along with fiber and essential amino acids.
They’re perfect for munching while watching TV or tossing into stir-fries and salads.
Plus, popping them out of the pods is oddly satisfying – like healthy bubble wrap you can eat.
11. Lentils
Tiny but mighty, lentils are the unsung heroes of the protein world.
One cooked cup serves up roughly 18 grams of protein along with a hefty dose of fiber and iron.
They cook faster than most beans – no soaking required – making them perfect for quick weeknight meals.
Toss them into soups, make a hearty lentil bolognese, or mash them into veggie burger patties.
12. Chickpeas
Whether you call them chickpeas or garbanzo beans, these round legumes are protein champions.
A cup delivers about 15 grams of protein plus plenty of fiber to keep your digestion happy.
Roast them for a crunchy snack, blend them into hummus, or add them to curries and salads.
Their mild, nutty flavor plays well with just about any seasoning you throw at them.
13. Black Beans
Black beans bring the protein and the flavor, making them a staple in kitchens worldwide.
One cup packs about 15 grams of protein along with antioxidants that give them their dark color.
They’re perfect for burritos, black bean soup, or as a hearty side dish seasoned with cumin and garlic.
Keep canned ones in your pantry for emergency meals that come together in minutes.
14. Hemp Seeds
Don’t let their tiny size fool you – hemp seeds are nutritional giants.
Just three tablespoons provide about 10 grams of complete protein with all nine essential amino acids.
They’ve got a mild, nutty taste that works sprinkled on yogurt, blended into smoothies, or mixed into oatmeal.
Plus, they’re loaded with omega-3s and magnesium for bonus health points.
15. Pumpkin Seeds
Also known as pepitas, these green gems are seriously underrated in the protein department.
A quarter-cup serving gives you about 8-10 grams of protein plus zinc, magnesium, and healthy fats.
Roast them with a little salt for snacking, toss them into granola, or sprinkle them over soups and salads.
They add a satisfying crunch and earthy flavor to just about anything.
16. Natural Peanut Butter
Forget the sugary commercial brands – natural peanut butter is where the protein party’s at.
Two tablespoons deliver about 7-8 grams of protein along with heart-healthy fats that keep you satisfied.
Spread it on toast, blend it into smoothies, or eat it straight off the spoon at midnight (we won’t judge).
Just stir that separated oil back in and enjoy the real peanut flavor.
17. Almonds
Crunchy, satisfying, and portable – almonds are the perfect protein-packed snack for busy days.
A quarter-cup serving provides about 6-8 grams of protein plus vitamin E and fiber.
Keep a bag in your desk drawer, car, or gym bag for emergency hunger situations.
They’re also fantastic sliced over salads, blended into almond butter, or ground into flour for baking adventures.
18. Egg Whites
Pure protein with virtually no fat or carbs – egg whites are the original protein supplement.
One cup of liquid egg whites delivers about 26 grams of protein for barely any calories.
Scramble them up for breakfast, add them to smoothies for extra protein, or use them in baking for lighter textures.
They’re flavorless enough to sneak into almost anything without changing the taste.
