Foods Higher in Protein Than Chicken

Chicken breast is a go-to for many looking to increase their protein intake and for good reason. A standard 3-ounce serving of cooked chicken breast delivers about 24 grams of protein and just 122 calories. But if you're looking to shake things up in your meal planning, you’ll be glad to know that there are several other foods that match or even exceed chicken’s protein content. And some of them come with extra nutritional perks.

Here are eight high-protein foods that may just outshine your usual chicken breast.

1. Turkey Breast

• Protein: 25.6 g per 3 oz

• Calories: 125

Lean and slightly more protein-packed than chicken, turkey breast is an excellent alternative when you're craving variety. It’s low in fat and ideal for sandwiches, salads, or stir-fries.

2. Tuna (Yellowfin, Bluefin, Albacore)

• Yellowfin Tuna: 24.8 g protein, 110 calories

• Bluefin Tuna: 25.4 g protein

• Canned Albacore: 19.5 g protein

Tuna is a powerful source of lean protein with heart-healthy omega-3 fatty acids. However, be mindful of mercury content, especially in larger species like bluefin and albacore. The FDA recommends limiting higher-mercury fish for pregnant individuals and children.

3. Shrimp

• Protein: 20 g per 3 oz

• Calories: 84

Don’t underestimate shrimp. With high protein and very low calories, shrimp is also a great source of calcium, selenium, and vitamin B12. Double your serving and you’re looking at 40 grams of protein for under 170 calories.

4. Ground Beef (90% Lean)

• Protein: 22.2 g per 3 oz

• Calories: 184

Ground beef holds its own in protein, but it’s also higher in fat about 10 grams per 3-ounce serving. It’s best enjoyed in moderation, but its iron and vitamin B12 content make it a worthy occasional substitute.

5. Parmesan Cheese

• Protein: 10.1 g per 1 oz (hard)

• Calories: 111

Ounce for ounce, hard Parmesan cheese delivers more protein than chicken, though it’s also higher in fat and sodium. It works best as a flavor booster, sprinkled over veggies, pasta, or salad.

6. Greek Yogurt (Plain, Low-Fat)

• Protein: 19.9 g per 7 oz

• Calories: 146

Greek yogurt is thick, tangy, and incredibly protein-rich. It’s higher in protein than regular yogurt and makes an excellent base for smoothies, breakfast bowls, or savory dips.

7. Lentils (Cooked)

• Protein: 17.9 g per 1 cup (cooked)

• Calories: 230

A plant-based powerhouse, lentils provide nearly 18 grams of protein per cup along with fiber, iron, folate, and potassium. They’re budget-friendly, versatile, and satisfying especially in soups, stews, or grain bowls.

8. Cottage Cheese (2% Fat)

• Protein: 23.5 g per 1 cup

• Calories: 183

Cottage cheese is back in style and for good reason. High in protein and calcium, low in carbs, and mild in flavor, it works in both savory and sweet recipes. Try it with fruit, in scrambled eggs, or as a base for high-protein pancakes.

Why Variety Matters in Protein Sources

While chicken is convenient, rotating your protein sources supports a more balanced diet. Different foods offer unique micronutrients like omega-3s in fish, fiber in legumes, and probiotics in yogurt that chicken alone doesn’t provide.

A 2020 study published in The Journal of Nutrition found that diversifying protein intake may support better muscle maintenance, metabolic health, and longevity. The key is to mix it up regularly.

Adding even just one of these alternatives into your routine each week can help you meet your nutrition goals while keeping meals fresh and flavorful.

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