What are the best high protein foods in supermarkets?

November 7, 2025 •

4 min read

According to research published by Healthline, eating enough protein daily is essential for numerous bodily functions, from supporting muscle repair to boosting satiety. Navigating the grocery store aisles to find what are the best high protein foods in supermarkets can be simple and affordable with the right knowledge and a smart shopping list.

Quick Summary

This article explores top high-protein food options available at supermarkets, covering lean meats, dairy, plant-based items, and smart shopping tips to help you build a healthy, protein-rich diet.

Key Points

Lean Meats: Skinless chicken and turkey breast, along with lean cuts of beef, are excellent sources of complete protein for building muscle.
Affordable Seafood: Canned tuna and salmon are budget-friendly, long-lasting options rich in both protein and healthy omega-3 fatty acids.
High-Protein Dairy: Greek yogurt and cottage cheese offer significant protein per serving and are great for snacks or adding to meals.
Plant-Based Powerhouses: Legumes like lentils, beans, and soy products such as tofu and tempeh are cost-effective sources of complete plant protein.
Easy and Inexpensive Eggs: Eggs are a versatile, nutrient-dense, and highly affordable complete protein source perfect for any meal.
Smart Shopping: Maximize your protein intake while minimizing cost by buying dried legumes, opting for store brands, and choosing frozen seafood.

Lean Animal Proteins

Lean animal proteins are often called “complete” proteins because they contain all nine essential amino acids needed by the human body. Supermarkets offer a wide range of affordable and high-quality options.

Poultry

Poultry, specifically chicken and turkey, is a cornerstone of many high-protein diets due to its leanness and versatility. Look for options with little to no skin to keep fat content low.

Chicken Breast: A skinless chicken breast offers a significant amount of protein, with about 22.5 grams per 100 grams, making it one of the most efficient protein sources.
Ground Chicken/Turkey: Great for meatballs, burgers, or chili, ground poultry is a cost-effective and easy way to add lean protein to many recipes.

Lean Red Meat

While often seen as less healthy than poultry, leaner cuts of red meat can be a great source of protein and essential nutrients like iron and zinc.

Lean Ground Beef: Opt for ground beef that is 90% lean or higher. A 100-gram serving of 97% lean ground beef contains over 26 grams of protein.
Lean Steak Cuts: Cuts like sirloin and round are leaner choices that offer a powerful protein punch for an occasional dinner.

Fish and Seafood

Fish and shellfish are excellent protein sources and are often rich in heart-healthy omega-3 fatty acids.

Salmon: A fatty fish known for its omega-3 content, salmon also contains over 22 grams of protein per 100-gram fillet.
Canned Tuna/Salmon: For budget-friendly and shelf-stable protein, canned tuna or salmon is a top choice. Look for varieties canned in water to minimize extra fat and rinse to reduce sodium.
Shrimp: This shellfish is an excellent lean protein option for stir-fries, salads, and pasta dishes.

Protein-Rich Dairy and Eggs

The dairy and egg aisle is a treasure trove of protein, offering some of the most budget-friendly and versatile options available.

Greek Yogurt and Cottage Cheese

These cultured dairy products are excellent for quick breakfasts, snacks, or meal components.

Greek Yogurt: This strained yogurt contains nearly double the protein of regular yogurt. A 7-ounce container can have around 20 grams of protein, and it's also a good source of probiotics and calcium.
Cottage Cheese: A half-cup serving of cottage cheese can provide 12-14 grams of protein, making it an easy and affordable snack.

Eggs

Eggs are a complete protein source, meaning they contain all the essential amino acids. They are a staple for a reason: affordable, versatile, and packed with nutrients.

Large Eggs: One large egg provides approximately 6.5 grams of high-quality protein.
Hard-Boiled Eggs: Convenient for meal prep, hard-boiled eggs are a perfect on-the-go snack.

Best Plant-Based Proteins

For those following a vegetarian, vegan, or flexitarian diet, or simply looking to reduce meat consumption, supermarkets offer a wealth of plant-based protein options.

Legumes (Beans and Lentils)

Dried or canned, legumes are some of the most budget-friendly protein sources available. They are also packed with fiber, promoting gut health and satiety.

Lentils: A cup of cooked lentils offers about 18 grams of protein and is perfect for soups, stews, and curries.
Chickpeas and Beans: Black beans, kidney beans, and chickpeas are excellent in salads, tacos, and homemade hummus.

Soy Products

Soy-based products like tofu and tempeh are complete proteins, making them a cornerstone of many plant-based diets.

Tempeh: Made from fermented soybeans, tempeh has a firm, nutty texture and contains about 17 grams of protein per half-cup serving.
Tofu: Tofu is a versatile protein source that absorbs the flavors of marinades. Protein content varies by firmness, so check the label.
Edamame: These frozen or fresh soybeans make a great snack, side dish, or addition to stir-fries, with nearly 10 grams of protein per half-cup.

Nuts and Seeds

Ideal for snacks or adding to dishes, nuts and seeds offer protein along with healthy fats and fiber.

Peanuts and Peanut Butter: Technically a legume, peanuts offer about 7 grams of protein per ounce. Choose natural peanut butter with minimal additives.
Pumpkin and Hemp Seeds: Sprinkle these on salads, oatmeal, or yogurt for an easy protein boost.

Making Smart Choices on a Budget

Building a high-protein diet doesn't have to be expensive. By making smart choices and leveraging different sections of the supermarket, you can maximize your protein intake without breaking the bank.

Buy Dried Goods: Dried lentils and beans are significantly cheaper than canned versions and have a long shelf life. They require more prep but offer great value.
Opt for Canned and Frozen: For perishable items like fish, canned and frozen versions are often more affordable and last longer. Frozen edamame is a great example of an inexpensive plant protein.
Utilize Store Brands: Store-brand Greek yogurt and cottage cheese can often provide the same nutritional value as name brands at a lower cost.
Focus on Eggs: Eggs are consistently one of the most cost-effective sources of high-quality protein.

Comparison of Common Supermarket Proteins

Here is a simple comparison of protein content in common supermarket foods. All values are approximate and based on standard serving sizes, so always check the product's nutrition label.


Food (Cooked)	Serving Size	Protein (g)	Source
Chicken Breast (skinless)	100g	22.5g
Canned Tuna (in water)	100g drained	23.6g
Greek Yogurt (plain, low-fat)	100g	9.95g
Lentils	100g	9g
Lean Ground Beef (97%)	100g	26.4g
Large Egg	1 egg (~50g)	6.3g

Conclusion

Whether you prioritize convenience, budget, or dietary preferences, supermarkets offer a diverse array of high-protein foods. By incorporating a variety of sources—including lean meats, dairy, and plant-based options—into your meals, you can easily meet your daily protein requirements. With the right strategy, building a nutritious and protein-rich diet is a straightforward and accessible goal for every shopper.

For more government-approved guidelines on healthy eating, visit MyPlate.gov.

Frequently Asked Questions

Eggs, dried beans, and lentils are typically the most affordable high-protein foods available in supermarkets. Dried legumes offer a very low cost per serving, while eggs provide high-quality protein at a consistently low price.

Yes, canned tuna and salmon are healthy, convenient, and shelf-stable protein sources. They are excellent for boosting protein intake, and canned salmon, in particular, is high in omega-3s. For the healthiest option, choose varieties packed in water and rinse them to reduce sodium.

Supermarkets offer a wide range of plant-based protein options. Look for soy products like tofu and tempeh in the refrigerated produce section, and find lentils and canned beans in the dried goods aisle. Nuts and seeds are also great choices for boosting protein and healthy fats.

Both Greek yogurt and cottage cheese are excellent protein sources. Greek yogurt often has a slightly higher protein concentration per 100 grams, but cottage cheese can be a very convenient and versatile option with around 12-14 grams of protein per half-cup serving.

A 'complete' protein source contains all nine of the essential amino acids that the body cannot produce on its own. Animal products like meat, fish, and eggs are complete proteins, as are plant-based options like soy products (tofu, tempeh) and quinoa.

Yes, it is entirely possible to get enough protein from a vegetarian diet. By combining various plant-based protein sources, such as beans and rice or hummus and pita, you can consume all the essential amino acids your body needs.

Try incorporating high-protein options into your daily routine: add a scoop of Greek yogurt to your breakfast, throw edamame or chickpeas into a salad, or mix canned tuna into a sandwich. Using lean ground meat or lentils in a stir-fry or pasta sauce also works well.