Protein is the macro that anchors most fitness diets — it builds and repairs muscle, keeps you full longer than carbs or fat, and protects lean mass during cuts. Most adults benefit from 0.7–1g of protein per pound of body weight per day, which is harder to hit than people expect. The list below ranks the highest-protein foods per 100g across every major category — from the obvious lean meats and fish to a few you might not have considered. Click any food to see its full macro breakdown, common serving sizes, and how to log it instantly with SpotWell's photo recognition.
A useful rule of thumb: 0.7g per pound for general fitness, 0.8–1g per pound when building muscle, 1–1.2g per pound during a cut. Distribute across 3–5 meals; per-meal absorption tops out around 30–40g for most people.
SpotWell scans your plate and logs the exact macros — protein, carbs, fat, calories — in under a second. No barcode hunting, no manual entry, no estimation errors.
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