Guide

Among common cuts, cooked skinless chicken breast tops the list at about 31 g protein per 100 g, with turkey breast close behind.

Cheese protein ranges from roughly 7–36 g per 100 g, with aged hard styles packing the most per ounce.

Skinless breast delivers about 31 g protein per 100 g; thighs, drumsticks, and wings pack less protein and more fat, so pick cuts for your goal.

Chicken breast (skinless, cooked) delivers the most protein per 100 g and per ounce among chicken cuts.

Hard and aged cheeses pack the most protein per ounce; parmesan, swiss, and cheddar sit near the top, with cottage cheese winning for volume per calorie.

Aged cheeses lead for protein; parmesan tops ~10 g per ounce, with gruyère and swiss close behind, while cottage cheese packs 12–14 g per ½ cup.

High-protein cheese choices include parmesan, gruyère, swiss, romano, provolone, gouda, mozzarella, and cottage cheese.

One cup of chocolate milk gives 8 g protein; protein-fortified bottles can deliver 13–20 g, making chocolate milk for protein a workable option.

Cold cuts for protein can work when you pick lean, low-sodium slices and keep portions small—think turkey, chicken, or roast beef most of the time.

chinese food for protein is easy: pick lean meats, seafood, soy, and light sauces to land 25–40 grams per plate.