High-Protein Foods

High-protein foods ranked by protein

Net carbs per 100g. Tap any item for serving sizes and the full breakdown.

Tips

• Set a daily protein target first, then build meals around it. Multiply your body weight in kilograms by 1.2-1.6g if you're active or cutting (up to 2.2g/kg for heavy training); a 70kg person aiming to preserve muscle while losing fat lands around 100-150g of protein per day.
• Lean toward whole animal proteins for the best protein-to-carb ratio. Chicken, turkey, fish, shellfish, and eggs are effectively zero-carb, so they never eat into your 20-50g net-carb budget no matter the portion size.
• Read labels on dairy carefully. Plain Greek yogurt and cottage cheese are protein powerhouses, but flavored versions can add 10-20g of sugar. Always pick unsweetened, full-fat, plain tubs and add your own berries or cinnamon.
• Spread protein across the day rather than loading it all at dinner. Roughly 25-40g per meal maximizes muscle protein synthesis better than one big serving, and front-loading protein at breakfast (eggs, yogurt) curbs afternoon carb cravings.
• Use fiber to your advantage when counting carbs. Because net carbs = total carbs minus fiber, pairing protein with high-fiber, low-net-carb vegetables like spinach, broccoli, and zucchini fills your plate without pushing you over your keto limit.
• For plant-based keto, anchor meals on tofu, tempeh, and seitan, then add seeds and nuts for fat. These give you the most protein per gram of net carbs among vegetarian options, since most legumes are too starchy to fit a strict keto range.

Frequently asked questions

What food has the most protein per serving?

Among everyday foods, lean animal proteins top the list: a chicken breast, a piece of fish, or a lean beef steak delivers roughly 25-35g of protein per 100-150g serving with little to no carbs. Cottage cheese and Greek yogurt are the highest-protein dairy options, and eggs are the most versatile near-zero-carb source. The ranked list above sorts these by protein density so you can compare them directly.

How much protein do I need per day?

It depends on activity and goals. Sedentary adults need about 0.8g of protein per kilogram of body weight (roughly 56g for a 70kg person). Active people, those in a calorie deficit, and adults over 50 benefit from 1.2-2.2g/kg to protect muscle. For most people building strength or losing fat, 1.6-2.0g/kg is a solid target—so a 70kg person would aim for roughly 110-140g per day.

Can you eat too much protein on keto?

For most healthy people, no—high protein does not 'kick you out of ketosis' the way excess carbs do. Protein is satiating and protects muscle while you lose fat, which is why keto plans typically keep it moderate-to-high. What matters most for ketosis is staying within 20-50g net carbs per day (net carbs = total carbs minus fiber). If you have kidney disease, talk to your doctor before pushing protein high.

What are the best high-protein low-carb foods?

The best options combine high protein with low net carbs: chicken, turkey, lean beef, pork, fish, and shellfish (all near zero carbs), eggs, and dairy like plain Greek yogurt and cottage cheese. For plant-based eaters, tofu and tempeh are the most carb-efficient choices. These foods make it easy to hit your protein goal while staying under the 20-50g net-carb keto range. See the ranked list above for exact numbers.

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