Eggs are a protein staple, but numerous foods deliver even higher amounts per 100 grams. This expert checklist, drawn from nutritional data featured in Santé magazine's January issue "From Fat to Muscle," details 17 top options with full macros for informed choices.
Almonds
Protein: 21.1 grams
Carbohydrates: 6.9 grams
Fat: 55.8 grams
Calories: 614
Anchovies
Protein: 14.5 grams
Carbohydrates: 0.1 grams
Fat: 2.8 grams
Calories: 85
Bacon
Protein: 15.9 grams
Carbohydrates: 0.0 grams
Fat: 19.8 grams
Calories: 245
Couscous
Protein: 15.1 grams
Carbohydrates: 73.1 grams
Fat: 1.1 grams
Calories: 365
Eggs
Protein: 12.5 grams
Carbohydrates: 0.0 grams
Fat: 3.2 grams
Calories: 151
Shrimp
Protein: 17.0 grams
Carbohydrates: 0.3 grams
Fat: 0.9 grams
Calories: 80
Cheese
Protein: 30.9 grams
Carbohydrates: 0.1 grams
Fat: 15.0 grams
Calories: 260
Cod
Protein: 17.9 grams
Carbohydrates: 0.0 grams
Fat: 0.9 grams
Calories: 80
Chicken
Protein: 23.5 grams
Carbohydrates: 0.0 grams
Fat: 1.7 grams
Calories: 109
Peanut butter
Protein: 24.9 grams
Carbohydrates: 10.1 grams
Fat: 50.2 grams
Calories: 510
Beef
Protein: 20.9 grams
Carbohydrates: 0.0 grams
Fat: 7.9 grams
Calories: 155
Sardines
Protein: 21.5 grams
Carbohydrates: 0.0 grams
Fat: 9.6 grams
Calories: 172
Haddock
Protein: 16.4 grams
Carbohydrates: 0.0 grams
Fat: 1.2 grams
Calories: 80
Tilapia fillet
Protein: 24 grams
Carbohydrates: 0.0 grams
Fat: 4.0 grams
Calories: 105
Tuna (canned)
Protein: 26.3 grams
Carbohydrates: 0.0 grams
Fat: 10.7 grams
Calories: 202
Pork
Protein: 19.3 grams
Carbohydrates: 0.0 grams
Fat: 20.3 grams
Calories: 260
Salmon fillets
Protein: 21.6 grams
Carbohydrates: 0.0 grams
Fat: 14.0 grams
Calories: 215
