High Protein Grocery List: Best Foods Per Serving

Written by AdnanUpdated October 30, 20267 min read

The best high protein groceries are chicken breast, fish and shellfish, eggs, plain Greek yoghurt, cottage cheese, lentils, beans, tofu and milk. Pick a few from each group and keep them in rotation. Find your daily protein target first with the macro calculator, and see the full calorie picture on the TDEE calculator.

Infographic: High protein groceries: protein per 100 calories. Lean fish, chicken and yoghurt give the most protein per calorie. — The short version. Tap to open full size, then save or share it.

How much protein to shop for

The 2025–2030 US Dietary Guidelines recommend 1.2 to 1.6 g of protein per kg of body weight a day for adults. Sports nutrition research commonly points to 1.4 to 2.0 g per kg for people who train, with higher intakes during a calorie deficit to protect muscle. The working-out is on our page about how much protein you need. As an example, an 80 kg person at 1.6 g per kg needs about 128 g a day.

Protein per serving and per 100 calories

Food	Serving	Protein	Calories	Protein per 100 cal
Shrimp, cooked	100 g	24 g	99	24 g
Chicken breast, cooked	100 g	31 g	165	19 g
Canned tuna in water	100 g	26 g	116	22 g
Cod, cooked	100 g	23 g	105	22 g
Greek yoghurt, nonfat	170 g	17 g	100	17 g
Cottage cheese, low-fat	113 g	14 g	81	17 g
Eggs, large	2	12.6 g	144	9 g
Edamame, shelled	1 cup	about 18 g	about 188	about 10 g
Lentils, cooked	1 cup	about 18 g	about 230	about 8 g
Milk, 2%	1 cup	8 g	122	7 g
Peanut butter	2 tbsp	about 8 g	188	4 g

The last column is a quick way to see which foods are "efficient". Seafood, chicken and nonfat dairy give the most protein per calorie, while nuts and peanut butter give very little but add healthy fats. Protein per 100 calories is a tool, not a rule: lentils are lower, yet they bring fibre and keep you full, as covered in what is satiety.

Protein per dollar

Prices vary by country, store and season, so a fixed ranking would go out of date quickly. Use this method instead: divide the grams of protein per package by the price. A 1 kg bag of dried lentils has roughly 250 g of protein, a dozen large eggs about 75 g and a 1 kg tub of nonfat Greek yoghurt about 100 g. Compare the cost of 100 g of protein for your usual store. Dried beans, lentils, eggs, canned fish, frozen chicken and milk tend to win.

A simple weekly list

Meat and fish: chicken breast or thighs, canned tuna, a frozen white fish or shrimp.
Dairy and eggs: eggs, plain Greek yoghurt, cottage cheese, milk.
Plant proteins: lentils, black beans, chickpeas, edamame, firm tofu.
Carbs and fibre: oats, rice, potatoes, whole-wheat bread, fruit.
Extras: vegetables, olive oil, nuts or seeds, spices.

For a macro-by-macro version of this list, see our macro counting grocery list.

Spread it across the day

Research on muscle building suggests about 0.4 g of protein per kg of body weight per meal across at least four meals gets most of the benefit. For an 80 kg person that is about 32 g a meal. In practice, aim for 25 to 40 g at each main meal and some at snacks. Egg- and yoghurt-based breakfasts help (how many calories are in an egg), and post-training meals are covered in what to eat after a workout.

Mistakes to avoid

Relying on bars and shakes. They are convenient but pricier and often include added sugar.
Forgetting the fat. A "high protein" food such as sausage or fatty cuts can still be calorie-heavy. Read the label (how to read a nutrition facts label).
Ignoring vegetables and fibre. Protein alone does not make a diet balanced; see what is a balanced diet.

Find the protein, fat and carb grams that match your calories.

Open the macro calculator

Frequently asked questions

What are the best high protein foods to buy?

Chicken breast, canned tuna, shrimp, eggs, plain Greek yoghurt, cottage cheese, lentils, beans, edamame, tofu and milk. They combine protein with reasonable calories and are easy to find.

How much protein do I need?

The 2025–2030 US Dietary Guidelines advise 1.2 to 1.6 g per kg of body weight per day for adults. Sports nutrition bodies suggest 1.4 to 2.0 g per kg for active people. Use the macro calculator to set yours.

How do I get high protein on a budget?

Eggs, dried beans and lentils, canned fish, frozen chicken, milk and plain yoghurt are typically the cheapest per gram of protein. Compare the protein grams on the label with the price.

Can I get enough protein without meat?

Yes. Eggs, dairy, soy foods, beans, lentils, seeds and whole grains all provide protein. Combine a variety of plant sources across the day.

Is protein powder necessary?

No. It is a convenient way to add protein when food alone is hard, but whole foods work just as well.

Keep reading

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov. Values in this guide are rounded from USDA entries for the foods named; brands and preparation change them.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. Released January 2026. dietaryguidelines.gov.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.

A high protein grocery list