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Protein Duel › Protein chart › High-protein meals

High-protein meals, ranked

56 everyday meals sorted by how much protein one plate gives you, with every ingredient listed on its page.

Ranked by protein per plate

#MealProtein / plate
1 Double cheeseburger330 g plate · 20.6 g per 100 g 68.1 g
2 Steak and fries350 g plate · 18 g per 100 g 63.1 g
3 Chicken burrito430 g plate · 14.6 g per 100 g 62.8 g
4 Philly cheesesteak270 g plate · 22.5 g per 100 g 60.7 g
5 Shrimp ramen with egg450 g plate · 13.3 g per 100 g 60 g
6 Chicken and rice410 g plate · 13.1 g per 100 g 53.6 g
7 Steak with rice and broccoli400 g plate · 12.6 g per 100 g 50.3 g
8 Buffalo wings200 g plate · 24 g per 100 g 48 g
9 Chicken Caesar salad170 g plate · 27.9 g per 100 g 47.5 g
10 Flank steak with sweet potato450 g plate · 10.4 g per 100 g 47 g
11 Chili con carne with rice510 g plate · 8.9 g per 100 g 45.3 g
12 Turkey sandwich230 g plate · 19.4 g per 100 g 44.7 g
13 Lamb chop with couscous380 g plate · 11.7 g per 100 g 44.6 g
14 Salmon with rice and broccoli400 g plate · 11 g per 100 g 43.9 g
15 Spaghetti carbonara285 g plate · 15 g per 100 g 42.7 g
16 Turkey chili360 g plate · 11.8 g per 100 g 42.6 g
17 Spaghetti bolognese365 g plate · 11.6 g per 100 g 42.2 g
18 Tuna poke bowl410 g plate · 10.2 g per 100 g 42 g
19 Mac and cheese with bacon300 g plate · 13.6 g per 100 g 40.8 g
20 Tuna pasta350 g plate · 10.9 g per 100 g 38.1 g
21 Cheese pizza330 g plate · 11 g per 100 g 36.3 g
22 Protein shake450 g plate · 7.9 g per 100 g 35.5 g
23 Smoked salmon wrap250 g plate · 13.7 g per 100 g 34.2 g
24 Greek yogurt bowl405 g plate · 8.2 g per 100 g 33.2 g
25 Egg and tuna salad200 g plate · 16.5 g per 100 g 33 g
26 Duck breast with potatoes300 g plate · 10.7 g per 100 g 32.1 g
27 Fish and chips400 g plate · 8 g per 100 g 32 g
28 Eggs, cottage cheese and toast270 g plate · 11.7 g per 100 g 31.5 g
29 Cod with mashed potato350 g plate · 8.9 g per 100 g 31 g
30 Bean and cheese quesadilla240 g plate · 12.7 g per 100 g 30.4 g
31 BLT sandwich170 g plate · 17.5 g per 100 g 29.7 g
32 Egg and chickpea bowl300 g plate · 9.2 g per 100 g 27.5 g
33 French toast330 g plate · 8.3 g per 100 g 27.3 g
34 Scrambled eggs with spinach265 g plate · 10.2 g per 100 g 27.1 g
35 Omelette180 g plate · 15 g per 100 g 27 g
36 Falafel wrap310 g plate · 8.4 g per 100 g 26 g
37 Black bean burrito bowl460 g plate · 5.4 g per 100 g 24.8 g
38 Cottage cheese and fruit bowl295 g plate · 8.4 g per 100 g 24.7 g
39 Overnight oats360 g plate · 6.6 g per 100 g 23.7 g
40 Egg fried rice430 g plate · 5.3 g per 100 g 22.7 g
41 Hot dog210 g plate · 10.4 g per 100 g 21.9 g
42 Lentils with rice and potato450 g plate · 4.6 g per 100 g 20.9 g
43 Quinoa salad395 g plate · 5.1 g per 100 g 20.3 g
44 Chickpea curry with rice480 g plate · 4.2 g per 100 g 20.1 g
45 Shakshuka430 g plate · 4.7 g per 100 g 20 g
46 Egg and avocado toast235 g plate · 8.5 g per 100 g 19.9 g
47 Lentil soup330 g plate · 5.8 g per 100 g 19.2 g
48 Chicken nuggets and fries215 g plate · 8.8 g per 100 g 18.9 g
49 Cottage cheese with rice260 g plate · 7.2 g per 100 g 18.6 g
50 Tofu stir-fry440 g plate · 4.2 g per 100 g 18.6 g
51 Grilled cheese sandwich124 g plate · 14.8 g per 100 g 18.3 g
52 Scrambled tofu280 g plate · 6.4 g per 100 g 17.8 g
53 Peanut butter sandwich96 g plate · 17 g per 100 g 16.3 g
54 Greek salad310 g plate · 3.4 g per 100 g 10.5 g
55 Rice and avocado bowl380 g plate · 2.5 g per 100 g 9.6 g
56 Glazed donuts180 g plate · 5 g per 100 g 9 g

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FAQ

Which meals have the most protein?

Per plate, the top meals here are double cheeseburger (68.1 g), steak and fries (63.1 g), chicken burrito (62.8 g).

How much protein should a meal have?

Spreading protein over the day works well: for most adults that means roughly 20 to 40 g per meal. Use the protein calculator to find your daily target.

How are these numbers worked out?

Each meal is a typical portion with its ingredients listed by weight. The protein comes from USDA FoodData Central averages for those ingredients.

Hard Mode puts whole plates head to head. Which one has more protein?

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