Guide

Yes, smoked oysters are high in protein; a 3-oz serving delivers about 11–14 g along with notable iron and zinc.

Yes, steak is high in protein: a 3-oz cooked serving offers about 22–26 grams, depending on cut and fat.

Yes, squid are high-protein seafood: about 16 g per 100 g raw and 31 g per 100 g cooked.

Yes, sausages can be protein-dense, but fat, style, and portion size decide how they stack up against lean meats.

Yes, complete plant proteins exist; soy, quinoa, buckwheat, amaranth, and hemp deliver all nine essential amino acids.

Yes, shrimp are a good source of protein; a 3-ounce cooked serving delivers about 19–20 grams with few calories.

Yes, scallops are a lean protein: a 3-oz cooked serving delivers about 17–20 g protein, ~1 g fat, and ~90–110 calories.

Yes, shrimp are high in protein: cooked shrimp provide around 19–21 g per 3 oz serving and about 24 g per 100 g.

Yes, sardines are high in protein—about 24–25 g per 100 g and roughly 22–27 g per 3.75-oz can.

No, most vegetables have modest protein, but standouts like edamame and peas help you reach daily protein targets.