Nutrient guide
High-protein foods
Meat, fish, seafood, eggs and dairy are the richest sources of protein, followed by soy foods, beans, lentils, nuts and seeds. Here are 15 common foods ranked by protein per serving.
What is protein?
Protein is one of the three macronutrients, alongside carbohydrates and fat. It is made of amino acids, which the body uses to build and repair tissues such as muscle, skin and organs, and to make enzymes and hormones.
The amounts below are the general U.S. reference values for adults. Your own protein target in Track Macro is set from your goal and body stats, and it is rebuilt when they change.
How much protein do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 46 g | 56 g |
| 31–50 years | 46 g | 56 g |
| 51 years and older | 46 g | 56 g |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder.
Protein in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Lean beef chuck (braised) | 3 oz (85 g) | 26 | 31 |
| Chicken breast (roasted) | 3 oz (85 g) | 26 | 31 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 25 | 30 |
| Yellowfin tuna (cooked) | 3 oz (85 g) | 25 | 29 |
| Beef liver (braised) | 3 oz (85 g) | 25 | 29 |
| Turkey meat (roasted) | 3 oz (85 g) | 25 | 29 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 23 | 26 |
| Firm tofu (calcium-set) | ½ cup (126 g) | 22 | 17 |
| Clams (cooked) | 3 oz (85 g) | 22 | 26 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 22 | 25 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 21 | 25 |
| Shrimp (cooked) | 3 oz (85 g) | 20 | 24 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 20 | 24 |
| Mussels (cooked) | 3 oz (85 g) | 20 | 24 |
| Plain nonfat Greek yogurt | 1 container (170 g) | 17 | 10 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170215, 171477, 173118, 172006, 168626, 171481, 173692, 172475, 171975, 171998, 175139, 175180, 175120, 174217, 170894.
How to see your own protein intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Protein fills one of the rings on the Track Macro dashboard, next to calories, carbs and fat, so you can see how close you are to your own target.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much protein do adults need per day?
U.S. reference values for adults are 46 g a day for women and 56 g for men.
Which foods are highest in protein?
Among the foods in the table, lean beef chuck (26 g), chicken breast (26 g), and lean sirloin steak (25 g) have the most per serving. Per 100 g, the most concentrated are lean beef chuck (31 g), chicken breast (31 g), and lean sirloin steak (30 g).
How can I track my protein intake?
Log your meals in Track Macro. Protein is shown as a ring against the target from your plan, and the free All nutrients view shows it today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.