What Foods Are High in Protein at the Grocery Store?

December 15, 2025 •

4 min read

The average adult needs about 0.8 grams of protein per kilogram of body weight, but that number can vary significantly depending on activity level and health goals. Whether you're an athlete, trying to manage your weight, or simply aiming for a balanced diet, knowing where to find protein on a grocery store run is a key skill for healthy eating.

Quick Summary

This guide reveals the best protein sources available at your local grocery store, covering lean meats, dairy, plant-based alternatives, and budget-friendly options to help you build a smarter shopping list.

Key Points

Prioritize Lean Cuts: Choose skinless chicken breast, turkey, lean beef (like sirloin), and lean pork for high-quality protein with less saturated fat.
Explore the Seafood Counter: Stock up on salmon for omega-3s, and don't overlook budget-friendly canned tuna or shrimp for quick meals.
Dairy for a Quick Boost: Greek yogurt and cottage cheese are simple, protein-packed choices for snacks or meal additions.
Leverage Plant-Based Options: Legumes (lentils, beans), tofu, tempeh, nuts, and seeds provide affordable and fibrous protein, catering to diverse dietary needs.
Check Labels: When buying packaged goods like milk, pasta, or snacks, look for high-protein or fortified versions to boost your intake.
Consider Eggs: Eggs are a complete, affordable, and versatile protein source suitable for any meal.

Lean Meats and Poultry

When navigating the meat and poultry aisle, prioritizing lean cuts is crucial for a healthy protein boost without excessive saturated fat. This is an area of the store where the quality of your protein matters significantly. Lean proteins from animal sources are known as complete proteins, meaning they contain all nine essential amino acids needed by the body.

Chicken and Turkey Breast: These are classic, versatile, and relatively inexpensive options. Skinless chicken breast, for example, provides around 27 grams of protein per 100 grams. Ground chicken and turkey are also excellent for dishes like tacos or meatballs.
Lean Beef and Pork: Look for cuts with descriptive labels like "lean" or "extra lean." Options like sirloin, tenderloin, or 93% lean ground beef offer substantial protein. Bison is another lean red meat alternative becoming more widely available.
Canned Meats: For convenience and a long shelf life, canned chicken is a great pantry staple for adding to salads, sandwiches, or casseroles.

Fish and Seafood

The seafood counter offers a wealth of protein, including options rich in heart-healthy omega-3 fatty acids. Incorporating fish into your diet twice a week is a well-regarded nutritional recommendation.

Salmon: A fatty fish that is an excellent source of protein and omega-3s. A 100-gram fillet provides over 22 grams of protein.
Tuna: Whether fresh or canned, tuna is a highly accessible protein source. Canned tuna is particularly budget-friendly and can be used in countless recipes. Choose skipjack or light tuna to minimize mercury intake.
Shrimp: Quick-cooking and versatile, shrimp is a great lean protein choice for stir-fries and salads. A 3-ounce serving offers nearly 20 grams of protein.

Dairy and Eggs

Found in the refrigerated section, dairy products and eggs offer complete protein sources that are easy to incorporate into any meal of the day.

Greek Yogurt: Strained to remove excess whey, Greek yogurt contains nearly double the protein of regular yogurt. It's perfect for breakfast, as a snack, or as a creamy base for sauces.
Cottage Cheese: Another dairy powerhouse, cottage cheese is packed with protein. Half a cup can provide over 12 grams of protein.
Eggs: The incredible edible egg is a complete protein source and a fantastically versatile and affordable option.
Milk: Fortified milk, including dairy and certain plant-based alternatives like soy or pea milk, provides a straightforward protein boost.

Plant-Based Proteins

With increasing awareness of sustainable and alternative protein sources, the plant-based section of the grocery store is overflowing with options. These are particularly important for vegetarians, vegans, and those looking to diversify their protein intake.

Legumes: A fantastic and inexpensive protein source. Lentils, chickpeas, black beans, and kidney beans can be purchased dried or canned. A cup of cooked lentils can provide up to 18 grams of protein.
Tofu and Tempeh: Made from soybeans, these offer significant protein. Tofu is known for absorbing flavors, while tempeh provides a firmer texture and a nutty taste.
Nuts and Seeds: Excellent for snacking or adding to meals. Almonds, peanuts, and pumpkin seeds are especially good sources. Nut and seed butters, like peanut or almond butter, are also excellent additions.
Quinoa: Though often thought of as a grain, quinoa is a seed and one of the few complete plant-based proteins, providing all nine essential amino acids.

High-Protein Supermarket Comparison


Food Category	Examples	Protein per serving (approx.)	Typical Location	Budget-Friendliness
Poultry	Chicken Breast, Turkey Breast	25-30g per 3-4 oz	Meat Department	Medium
Seafood	Salmon, Tuna, Shrimp	19-25g per 3-4 oz	Seafood Counter / Canned Goods	Varies (Canned is budget-friendly)
Dairy	Greek Yogurt, Cottage Cheese	10-15g per 1/2 cup	Dairy Aisle	High
Legumes	Lentils, Chickpeas, Beans	15-18g per 1 cup cooked	Canned Goods / Dried Goods	Very High
Soy Products	Tofu, Tempeh	10-20g per 1/2 cup	Refrigerated or Asian Foods Aisle	High
Nuts & Seeds	Almonds, Pumpkin Seeds	5-7g per ounce	Snacks / Baking Aisle	Varies (Can be expensive)

Conclusion

Navigating the grocery store for high-protein foods is straightforward once you know where to look. By focusing on lean meats and poultry, diverse seafood options, nutrient-dense dairy and eggs, and versatile plant-based proteins, you can easily build a shopping list that supports your health and fitness goals. Diversifying your protein sources not only ensures you meet your daily needs but also provides a wider array of essential vitamins and minerals. The key is to explore different aisles and incorporate a mix of budget-friendly and premium options to keep your meals interesting and nutritious.

For more detailed nutritional information and daily recommendations, consult resources from authoritative organizations like the USDA or NIH. These sources offer comprehensive data that can help you further refine your dietary choices.

Frequently Asked Questions

The 'best' protein depends on your needs, but lean meats like chicken breast, fish like salmon, and plant-based options like lentils and quinoa offer high-quality protein. Animal sources like eggs and Greek yogurt are considered complete proteins, while a variety of plant proteins can also meet your needs.

Opt for budget-friendly sources such as eggs, canned tuna, and dried or canned legumes (lentils, beans, chickpeas). These items are inexpensive, have a long shelf life, and are incredibly versatile for meal preparation.

Yes, plant-based proteins can be just as effective as animal proteins, especially when consumed in variety. While some plant sources are 'incomplete,' combining different plant proteins, like rice and beans, ensures you get all essential amino acids.

Excellent high-protein snacks include Greek yogurt, cottage cheese, nuts (almonds, peanuts), seeds (pumpkin, chia), and pre-cooked eggs. These are convenient and require minimal preparation.

You can easily add protein by topping salads with grilled chicken or chickpeas, mixing nuts and seeds into yogurt or oatmeal, and incorporating lentils or beans into soups and stews.

Greek yogurt is strained to remove the whey, resulting in a much thicker and more concentrated product. This process gives it nearly double the protein content of regular yogurt, making it a superior choice for increasing protein intake.

Yes, high-protein pasta is a growing trend and can be found in many grocery stores. These products are often fortified with plant-based protein, like pea protein, to boost the overall protein count.