HIGH PROTEIN FOODS: RANKED BY PROTEIN DENSITY

Once you know your daily protein target (find yours with our calculator), you need to know which foods will help you hit it efficiently. Here's every major protein source ranked.

What Makes a Protein Source Great?

• DIAAS score: Digestible Indispensable Amino Acid Score — measures how well your body can actually use the protein
• Leucine content: Leucine triggers muscle protein synthesis. Animal proteins are generally leucine-rich.
• Protein density: Grams of protein per 100g or per 100 calories
• Completeness: Does it contain all 9 essential amino acids?

Animal-Based Protein Sources

Plant-Based Protein Sources

Most Cost-Effective Protein Sources

1. Eggs — complete protein, extremely affordable per gram
2. Canned tuna — ~$0.30–0.50 per 25g protein serving
3. Dry lentils — cheapest plant protein per gram
4. Chicken thighs (skin-on) — cheaper than breast, still high protein
5. Whey protein concentrate — often the best value protein per dollar

Tips for Hitting Your Protein Target

• Build each meal around a protein source before adding carbs/fats
• Meal prep chicken, eggs, and legumes in batches for the week
• Use Greek yogurt and cottage cheese as high-protein snacks
• If you struggle to hit targets through food alone, one protein shake per day bridges the gap efficiently
• Track for at least 2 weeks when starting — most people underestimate their intake