When it comes to protein, chicken is often the go-to choice for fitness enthusiasts and health-conscious eaters. But did you know many other foods pack even more protein per serving? Whether you’re looking to diversify your diet, build muscle, or simply eat healthier, these 10 high-protein alternatives can give chicken a run for its money.
1. Lean Beef (Grass-Fed)
Protein: 26g per 3 oz serving
While chicken breast offers about 25g of protein per 3 oz, lean cuts of grass-fed beef (like sirloin or tenderloin) can provide even more. Plus, beef is rich in iron, zinc, and vitamin B12.
2. Tuna (Yellowfin or Skipjack)
Protein: 25-30g per 3 oz serving
Fresh tuna is a protein powerhouse, surpassing chicken in protein content while being low in fat. Canned tuna is also a convenient and affordable option, with about 20g of protein per 3 oz.
3. Lentils
Protein: 18g per cooked cup
For a plant-based option, lentils are unbeatable. A single cooked cup delivers nearly 18g of protein, along with fiber and iron. They’re perfect for soups, salads, and stews.
4. Greek Yogurt
Protein: 17-20g per 6 oz serving
Greek yogurt is a creamy, high-protein dairy option. Opt for plain, unsweetened varieties to avoid added sugars. It’s also packed with probiotics for gut health.
5. Cottage Cheese
Protein: 25g per cup
Cottage cheese is an underrated protein source, offering 25g per cup along with calcium. It’s versatile—eat it plain, with fruit, or even in savory dishes.
6. Edamame
Protein: 18g per cooked cup
These young soybeans are a complete plant-based protein, meaning they contain all nine essential amino acids. They’re great steamed, in stir-fries, or as a snack.
7. Pumpkin Seeds
Protein: 9g per ¼ cup
Pumpkin seeds (pepitas) are a crunchy, protein-rich snack. Just ¼ cup provides 9g of protein, plus magnesium and healthy fats.
8. Tempeh
Protein: 20g per 3 oz serving
Made from fermented soybeans, tempeh is a nutrient-dense meat substitute. It has a nutty flavor and works well grilled, baked, or crumbled into dishes.
9. Sardines
Protein: 22g per 3 oz serving
Sardines are small but mighty, offering 22g of protein per serving, along with omega-3s and calcium (if eaten with bones). They’re perfect on toast or in salads.
10. Spirulina
Protein: 4g per tablespoon
This blue-green algae is one of the most protein-dense foods by weight—60-70% protein. A tablespoon adds 4g of protein to smoothies or shakes.
Final Thoughts
While chicken is a fantastic protein source, these 10 foods prove there are plenty of alternatives—some even more protein-packed. Whether you prefer animal or plant-based options, diversifying your protein intake can keep meals exciting while fueling your body effectively.
Which of these will you try first? Let us know in the comments!
Also Read: 10 Delicious & Nutritious Healthy Desserts You’ll Love
My Name is Sanjeev Vekariya, I cover Articles related to Baking, Recipes, Desserts and Cake . I have more than 5 Years of Experience in Writing Food Article.