Protein, in proportion
The protein foods, ranked
The 2026 pyramid moved protein to the top, so “where do I get it” is the obvious next question. Here are thirty everyday foods with the numbers from USDA data, sortable by whichever measure you care about. Read the honest catch first: for most people, protein is already handled.
How much you actually need
Two numbers, both defensible
The long-standing RDA is a floor. The 2026 guidelines discuss a higher working range better suited to active adults and older adults preserving muscle.
0.8 g per kg of body weight
The RDA, set to cover about 97.5% of healthy adults. A 150 lb (68 kg) adult lands near 54 g a day; a 180 lb (82 kg) adult near 66 g. Most eating patterns clear this without trying.
1.2 to 1.6 g per kg
The higher band the new guidelines discuss. For a 150 lb (68 kg) adult that is about 82 g to 109 g a day; for 180 lb (82 kg), about 98 g to 131 g. Pyramid Check computes it for a given weight.
The reference table
Thirty foods, your sort order
“Per 100 g” compares foods fairly by density; the serving column reflects what people actually eat. Legume and grain values are for the cooked state unless noted.
| Food | Source | Per serving | Per 100 g |
|---|---|---|---|
| Chicken breast, cookedLean, complete protein, low saturated fat. | Animal | 26 g3 oz (85 g) | 31 g |
| Turkey breast, cookedVery lean and complete; deli versions can be salty. | Animal | 26 g3 oz (85 g) | 30 g |
| Pork loin, cooked (lean)Loin cuts are lean; trim visible fat. | Animal | 23 g3 oz (85 g) | 27 g |
| Ground beef, 90% lean, cookedRich in heme iron, zinc and B12; the guidelines flag limits on red and processed meat. | Animal | 22 g3 oz (85 g) | 25.2 g |
| Salmon, cookedComplete protein plus omega-3 EPA and DHA. | Animal | 19 g3 oz (85 g) | 22.5 g |
| Canned light tuna, drainedVery lean; choose light over albacore for lower mercury. | Animal | 22 g1 can, 5 oz | ~20 g |
| Shrimp, cookedComplete, very lean, low-calorie. | Animal | 18 g3 oz (85 g) | ~21 g |
| Egg, large, cookedA benchmark for protein quality; inexpensive. | Animal | 6.3 g1 large (50 g) | 12.6 g |
| Greek yogurt, plain nonfatRoughly double regular yogurt; flavored tubs add sugar. | Dairy | 17 g6 oz (170 g) | 10.2 g |
| Cottage cheese, 1%Casein-rich and slow-digesting; check sodium. | Dairy | 14 g½ cup (113 g) | 12.4 g |
| Milk, 2%Complete; calcium and fortified vitamin D. Skim and 1% are near-identical on protein. | Dairy | 8 g1 cup (244 g) | 3.4 g |
| Cheddar cheeseHigh in saturated fat and sodium; a flavoring, not a lean staple. | Dairy | 6.5 g1 oz (28 g) | 22.9 g |
| Firm tofu, calcium-setComplete soy protein; calcium-set adds calcium. Softer blocks run lower. | Plant | 22 g½ cup (126 g) | 17.3 g |
| Tempeh, cookedComplete, fermented whole soybean, so also fiber-rich. | Plant | 17 g3 oz (85 g) | 19.9 g |
| Edamame, preparedComplete protein plus fiber; whole young soybeans. | Plant | 18 g1 cup (155 g) | 11.9 g |
| Lentils, cookedVery high fiber (~16 g per cup). Incomplete alone; pair with grains. | Plant | 18 g1 cup (198 g) | 9.0 g |
| Black beans, cookedHigh fiber, low fat, cheap. Incomplete; pairs with rice or corn. | Plant | 15 g1 cup (172 g) | 8.9 g |
| Chickpeas, cookedFiber and folate; the base for hummus. Incomplete. | Plant | 14.5 g1 cup (164 g) | 8.9 g |
| Hemp seeds, hulledComplete and among the most protein-dense seeds; rich in healthy fats. | Plant | 9.5 g3 tbsp (30 g) | 31.6 g |
| Pumpkin seeds, roastedHigh density plus magnesium, zinc and iron. | Plant | 8.5 g1 oz (28 g) | 29.8 g |
| Peanut butter, smoothEnergy-dense; choose versions without added sugar or palm oil. Incomplete. | Plant | 7 g2 tbsp (32 g) | 22.5 g |
| AlmondsFiber, vitamin E and healthy fat; calorie-dense. Incomplete. | Plant | 6 g1 oz (~23 nuts) | 21.2 g |
| Chia seedsStandout for fiber (~10 g per oz) and omega-3 ALA; near-complete. | Plant | 4.7 g2 tbsp (28 g) | 16.5 g |
| Soy milk, unsweetenedThe one plant milk with protein close to dairy; complete. Almond and oat milks have far less. | Plant | 6.5 g1 cup (243 g) | 2.9 g |
| Quinoa, cookedA complete protein, rare for a grain; gluten-free, adds fiber. | Plant | 8 g1 cup (185 g) | 4.4 g |
| Rolled oats, dryBeta-glucan fiber lowers cholesterol; cooked oatmeal is ~2.5 g/100 g. Incomplete. | Plant | 5 g½ cup dry (40 g) | 13 g |
| Whole wheat breadModest protein; the real win is whole-grain fiber over white. Incomplete. | Plant | 5 g1 slice (~43 g) | 12.5 g |
| Whey protein isolateFast-digesting and complete, but a supplement, not superior to whole-food protein and unnecessary if the diet already hits target. | Supplement | 25 g1 scoop (~32 g) | ~80 g |
| Soy protein isolateComplete plant protein for plant-based diets, but stripped of the fiber and matrix of whole soy foods. | Supplement | 25 g1 scoop (~28 g) | 88 g |
| Protein bar, typicalConvenient, but brand-dependent and often high in added sugar. Read the label; a fallback, not a staple. | Supplement | ~20 g1 bar (~60 g) | ~33 g |
Reading the table. Values are rounded from USDA FoodData Central and vary with cut, fat level and preparation. Where a single clean USDA number does not exist, a range and its reason are shown. Tofu swings by firmness and coagulant; canned tuna varies with drained-solids basis and light versus albacore; the whey isolate figure reflects typical commercial products.
A term worth knowing
Complete vs incomplete, and why it barely matters
A complete protein has all nine essential amino acids in useful proportions. Animal foods, soy, quinoa and hemp qualify; chia is close. Most single plant foods are “incomplete” because one amino acid runs low.
In practice this is a non-issue for anyone eating a varied diet. Amino acids from different plants complement each other across the day, so beans at lunch and grains at dinner cover the full profile. They do not need to be combined in the same meal, and you do not need to track them. Variety does the work.
See your reference range
Enter a body weight and Pyramid Check turns these figures into grams, then lets you build a day from the same foods.
Open Pyramid Check → GuideWhat “eat real food” means
The guidelines’ other headline: highly processed foods. What the label really covers, and why canned beans are fine.
Read the guide →Sources & method
- Food protein values: USDA FoodData Central (SR Legacy and Foundation Foods), rounded to what is meaningful for a reference table. ACCESSED AUG 2026
- Protein targets: National Academies Dietary Reference Intakes (RDA 0.8 g/kg) and the 2025–2030 Dietary Guidelines for Americans (1.2–1.6 g/kg discussion). ACCESSED AUG 2026
- Most Americans meet protein needs; fiber shortfall: U.S. NHANES intake data and Harvard T.H. Chan, The Nutrition Source. ACCESSED AUG 2026