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The top five protein-rich foods include seafood and poultry. Seafood is generally a good source of protein. Of the 22 varieties listed on the U.S. Food and Drug Administration food chart for cooked seafood, only the oyster had less than 15 grams of protein per 3-ounce serving. 1. Turkey.
Youâll get 20 to 25 grams of protein from a 3-ounce serving of meat, poultry and fish. Beans are the next highest source, with about 15 grams of protein in a 1-cup serving, and they have the advantage of being high in fiber. One cup of yogurt or milk has about 8 grams, and one egg and 1 ounce of cheese each contain about 6 grams of protein.