What are high protein foods?
High protein foods are foods that deliver a significant amount of protein relative to their total calories, fat, and carbohydrate content. Lean protein sources in particular are protein-dense with minimal fat or carbs alongside them, making it easier to hit your daily protein target without blowing your other macro targets in the process.
Lean protein is not a requirement. If you enjoy fattier cuts of meat or higher fat dairy, keep eating them. But if you are struggling to hit your protein goal while keeping fat in check, the options below give you the most protein for the fewest extra calories.
Let's dive into some top-notch options for lean protein:
Best high protein foods by category
Dairy proteins
Fat-free cottage cheese
Fat-free cream cheese
Fat-free Greek yogurt
Fat-free ricotta cheese
Fat-free shredded cheese (cheddar, mozzarella)
Low-fat string cheese
Nonfat frozen yogurt
Skim milk
Fairlife protein drinks
Premier Protein drinks
Meat & Poultry Proteins
Chicken breast
Turkey breast
Skinless chicken thighs
96% lean ground beef
99% fat-free ground turkey or ground beef
Lean sirloin, top sirloin, or tenderloin steak
Pork tenderloin
Bison
Venison
Canadian bacon or turkey bacon
Deli meat (ham, beef, chicken, 75% fat-free pepperoni)
Egg whites
Egg Beaters
Turkey jerky
Plant-Based Proteins
For a full list of high protein plant-based foods, read our Plant-Based Proteins guide.
Seafood Proteins
Ahi tuna
Canned tuna in water
Cod
Tilapia
Haddock
Halibut
Flounder
Hake
Mahi-mahi
Snapper
Trout
Ocean perch
Pacific rockfish
Clams
Crab
Lobster
Mussels
Oysters
Prawns and shrimp
Scallops
Supplements & Alternatives
Whey protein isolate
Egg white protein powder
Pea or rice protein powder
Powdered peanut butter (a lower fat alternative to regular peanut butter)
Frequently asked questions about high protein foods
What foods are highest in protein per calorie? Egg whites, canned tuna, shrimp, chicken breast, and fat-free cottage cheese are among the highest protein foods relative to their calorie content. They deliver dense protein with minimal fat or carbs, making them ideal for hitting macro targets efficiently.
How much protein do I need per day to lose fat or build muscle? Most research supports a range of 0.7 to 1.3 gram of protein per pound of bodyweight per day for body composition goals. Carbon calculates your specific protein target based on your stats and goal, so you always know the exact number to hit.
What is the difference between lean protein and regular protein? All protein sources contain protein, but lean sources have minimal fat and carbohydrates alongside them. Chicken breast is lean. A ribeye steak is not. Both deliver protein, but lean sources make it easier to hit your protein target without overshooting your fat or calorie targets.
What if I am struggling to hit my protein goal? If your protein target feels out of reach, you can adjust it in Carbon. Go to Settings, tap Diet Preferences, and customize your protein target. Carbon will keep your adjusted target within an optimal range for your goal. Learn more about Diet Preferences.
Additional details
Combining protein sources across categories (dairy, meat, seafood, supplements) makes it easier to hit your daily target without meal fatigue
Protein powders are a practical tool for closing a protein gap at the end of the day without adding significant fat or carbs
Canned and frozen protein sources (tuna, shrimp, edamame) are cost-effective ways to keep high protein options stocked at all times
If your protein target consistently feels too high or too low, adjust it in Settings > Diet Preferences rather than consistently missing it
Start building your meals around these high protein foods and hitting your daily target will get a whole lot easier!