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- Animal products like canned tuna, chicken breast, eggs, and turkey breast deli meat can offer more lean protein than most protein bars.
- Dairy products like Greek yogurt and cottage cheese are high in protein and other essential nutrients, like calcium, that protein bars may not offer.
- Plant-based foods like tempeh and edamame are high in dietary fiber and protein.
Protein bars are an easy way to eat anywhere from 10 to 20-plus grams of protein. However, certain whole foods can offer even more protein than most protein bars—without sacrificing too much convenience.
1. Chicken Breast
- Protein: 36.6 grams (g)
- Serving size: 4 ounces (114 g)
A 4-ounce serving of chicken breast contains significantly more protein than most protein bars, with about 36 grams of lean protein. Chicken breast also offers more than 60% of the daily value (DV) for vitamin B6, niacin (vitamin B4), and selenium. Vitamins B6 and B4 help support brain health, immune function, and energy. Selenium is also important for thyroid hormones and protecting your cells against damage.
While there is some prep involved in cooking chicken breast, it’s fairly simple to meal prep ahead of time for salads, wraps, or a quick snack.
2. Canned Tuna
- Protein: 27 g
- Serving size: 1 can (142 g)
Swapping a protein bar for a can of tuna gives you more lean protein. You can easily add canned tuna to salads, sandwiches, or bowls—or enjoy it as a snack with veggies for added fiber.
Tuna is also an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Eating omega-3 fatty acids is important for heart and brain health. Eating just one 5-ounce can of tuna also exceeds your daily selenium needs, with 175% of the DV.
3. Greek Yogurt
- Protein: 25 g
- Serving size: 1 cup (250 g)
Compared to a serving of regular nonfat yogurt, nonfat Greek yogurt offers more than double the protein. Nonfat and low-fat dairy foods, in general, contain more protein per bite.
Eating a cup of nonfat Greek yogurt offers 21% of the DV for calcium, which you need for healthy bones. As a fermented food, Greek yogurt also contains gut-friendly probiotics to support digestion and immune health.
4. Cottage Cheese
- Protein: 24.2 g
- Serving size: 1 cup (220 g)
Cottage cheese has more protein than most protein bars and is a popular mix-in to boost the protein content of other foods like eggs, sauces, and smoothies.
Cottage cheese also contains essential nutrients like calcium, B12, selenium, and phosphorus. Vitamin B12 is important for red blood cells and converting food into energy. Minerals like phosphorus support energy production and bone health.
5. Tempeh
- Protein: 19.9 g
- Serving size: 3.5 ounces (100 g)
Made from whole fermented soybeans, tempeh is a complete plant-based protein with more protein than many protein bars. Tempeh is also high in fiber, riboflavin (vitamin B2), phosphorus, and manganese. A 3.5-ounce serving of cooked tempeh offers 56% of the DV of manganese, which you need for bone health and wound healing.
Tempeh also requires some prep but can be made ahead by slicing, marinating, and pan-searing. You can even crumble tempeh and cook it with your favorite spices and sauces.
6. Canned Salmon
- Protein: 19.6 g
- Serving size: 3 ounces (85 g)
Canned salmon is a high-protein food without the price tag or prep required for fresh or frozen salmon. A 3-ounce serving of canned salmon has more protein than a protein bar, plus vitamins and minerals like B12, selenium, and potassium.
If you're trying to eat more healthy fats, canned salmon is also one of the best sources of omega-3 fatty acids.
7. Edamame
- Protein: 18.4 g
- Serving size: 1 cup (155 g)
Snacking on a cup of edamame offers more protein than most protein bars. Edamame is also a high-fiber food, with 8 grams per cup. Fiber is important for heart health, blood sugar balance, and gut health.
Edamame are technically soybeans that are harvested before they are fully ripe, which makes them more tender and sweet. To prepare edamame, boil them in salted water or cook them in a microwave or air fryer for a few minutes.
8. Hard-Boiled Eggs
- Protein: 12.6 g
- Serving size: 2 large eggs (100 g)
Eating two hard-boiled eggs is a convenient, whole-food protein source that provides more protein than many popular protein bars. Eggs are also one of the best sources of choline, a nutrient necessary for brain health and development.
Eating two hard-boiled eggs contains 54% of the DV for choline. Eggs are also high in nutrients like B12, selenium, and vitamin A.
9. Turkey Breast Deli Meat
- Protein: 12.2 g
- Serving size: 2 slices (56 g)
Oven-roasted turkey breast is another convenient lean protein option that can provide more protein than a protein bar.
Deli meat often gets a bad rap as a high-sodium, high-fat, and overly processed food. However, turkey is naturally low in fat. Choosing low-sodium, nitrate-free turkey breast cuts out nitrates and sodium that may lead to health complications.
How To Get Enough Protein
Eating foods with more protein than a protein bar is a great way to help meet your daily protein needs. Eating about 20-30 grams of protein with each meal is often a good place to start.
For adults, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight (0.36 grams per pound). For example, a person who weighs 150 pounds would need about 53 grams of protein each day.
If you regularly exercise, you may need to increase your protein goal to 1.2-2 grams of protein per kilogram (0.54-0.9 grams per pound). A 150-pound active person could need 81-135 grams of protein daily.
