Getting enough protein is key for muscle repair, satiety, and overall health — but not all protein sources are created equal. This guide lists common lean proteins (both animal and plant-based) with USDA-backed nutrition values for cooked portions when possible.
Animal-Based Sources
- Chicken breast (3 oz) – 26g
- Turkey breast (3 oz) – 25g
- Salmon (3 oz) – 22g
- Tuna (3 oz) – 22g
- Lean beef (3 oz) – 22g
- Eggs (1 large) – 6g
- Greek yogurt, nonfat (6 oz) – 17g
- Cottage cheese, low-fat (½ cup) – 14g
- Whey protein powder (1 scoop, ~30g) – 20–25g
Plant-Based Sources
- Lentils, cooked (1 cup) – 18g
- Black beans, cooked (1 cup) – 15g
- Chickpeas, cooked (1 cup) – 15g
- Quinoa, cooked (1 cup) – 8g
- Edamame (1 cup) – 17g
- Tofu, firm (½ cup) – 10g
- Tempeh (3 oz) – 16g
- Hemp seeds (3 tbsp) – 10g
- Pea protein powder (1 scoop, ~30g) – 20–25g
