Chicken breast has long been the poster child for high-protein diets. It’s lean, versatile, and widely used by athletes, dieters, and anyone trying to build muscle without adding extra fat.

But here’s the twist: while chicken breast is great, it’s not the undisputed king of protein. In fact, several foods — some surprising, some overlooked — actually pack more protein per serving than the classic 100-gram portion of chicken breast.

Whether you’re trying to add variety to your meals, avoid boredom, boost your daily protein, or explore more nutrient-dense options, these powerhouse foods deserve a spot on your plate.

Here are six foods that outperform chicken breast in total protein content, plus the extra nutritional bonuses they offer.

1. Tuna (Especially Yellowfin Tuna)

Tuna often flies under the radar because people think of it as “just canned fish,” but nutritionally, it beats chicken breast with ease.

A 100-gram serving of yellowfin tuna contains around 29–30 grams of protein, compared to the average 25–27 grams in chicken breast.

Tuna isn’t just high in protein; it’s incredibly lean and rich in:

Omega-3 fatty acids, which support heart and brain health

Vitamin B12, essential for red blood cells and energy

Selenium, a powerful antioxidant

If you’re trying to build muscle and improve overall health simultaneously, tuna is one of the cleanest, most nutrient-dense protein sources you can eat.

2. Lentils

Plant-based eaters, rejoice. Lentils are one of the rare vegetarian foods that rival animal protein — and in many cases, even surpass it.

Cooked lentils provide around 28 grams of protein per cup, placing them slightly above chicken breast on a gram-for-gram basis.

Lentils also shine in areas where chicken breast can’t compete:

High dietary fiber, improving digestion and stabilizing blood sugar

Iron, which is essential for oxygen transport

Low cost and highly filling, perfect for meal prepping

Add lentils to soups, salads, curries, or as a meat replacement in tacos and pasta dishes.

3. Greek Yogurt (Non-Fat, Plain)

If you want a protein punch with gut-friendly benefits, Greek yogurt is your new best friend. A single cup contains 20–23 grams of protein, but strained versions like Icelandic skyr can shoot up to 28–30 grams — matching or surpassing chicken.

Greek yogurt also offers:

Probiotics that support gut and immune health

Calcium for bone strength

A creamy texture that works with sweet or savory dishes

Use it in smoothies, dips, marinades, or as a high-protein breakfast bowl.

4. Cottage Cheese

Another dairy superstar, cottage cheese packs up to 28 grams of protein per cup, depending on the fat percentage.

It has become a favorite among fitness lovers because it’s:

Slow-digesting, thanks to casein protein

Rich in vitamin B12 and calcium

Extremely filling, helping control appetite

Blend it into pasta sauces, spread it on toast, or mix it with fruit for a satisfying snack that keeps you full for hours.

5. Tempeh

Tempeh is a fermented soybean product that delivers 31 grams of protein per cup, making it one of the highest-protein plant foods on the planet — and yes, higher than chicken breast.

Unlike tofu, tempeh is firmer, nuttier, and richer in nutrients:

Fermented, so it contains natural probiotics

High in fiber, unlike most animal proteins

Packed with magnesium, iron, and potassium

Tempeh works well grilled, stir-fried, baked, or marinated as a meat alternative.

6. Hemp Seeds

Here’s a surprise: tiny hemp seeds are one of the most protein-dense foods you can add to your diet.

Three tablespoons contain about 10 grams of protein, meaning a full cup can easily exceed chicken breast by a wide margin.

But it’s not just about protein. Hemp seeds also contain:

All nine essential amino acids, making them a complete protein

Healthy fats, including omega-3 and omega-6

Minerals like zinc, iron, and magnesium

Sprinkle them on yogurt, oatmeal, smoothies, salads, or baked goods for an effortless nutrition boost.

How to Use These Protein Sources Wisely

Choosing foods with more protein than chicken doesn’t mean you should eliminate chicken breast from your diet. Instead, use this list to add variety, improve your nutrient profile, and enjoy meals that help you build muscle while supporting other aspects of your health (digestion, bones, brain, immunity, etc.).

Try rotating between fish, plant-based options, and dairy throughout the week so you get a wide spectrum of amino acids, vitamins, healthy fats, and fiber — all of which chicken alone cannot provide.