Guides · Food

High protein with a food allergy

Safe swaps for each allergy · Last checked November 2026

A food allergy rarely makes protein hard. Most high-protein foods are free of any one allergen, so you swap, not give up. Pick 3–4 safe protein foods you like and build meals around them. Read the “Contains” line on every package. If no doctor has confirmed the allergy, get tested: you may be avoiding food you don’t need to.

What the research says

Many people avoid food they don’t need to. In a survey of 40,443 US adults, 10.8% had a food allergy that matched true allergy symptoms, but 19% believed they had one. The researchers say adults with a suspected allergy should get tested so food isn’t avoided for no reason. (Gupta et al., 2019)
The most common adult allergies are shellfish (2.9%), milk (1.9%), peanut (1.8%), tree nuts (1.2%) and fish (0.9%). Almost half of food-allergic adults (48%) developed it as adults. (Gupta et al., 2019)
US labels must name 9 major allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy and sesame. They appear in the ingredient list, for example “whey (milk)”, or in a “Contains” line. Sesame was added in 2023, so some older products may not list it. (FDA)
How much protein: gains level off at about 1.6 g per kg of body weight a day, or 120 g for a 75 kg (165 lb) person. (Morton et al., 2018)

Swaps by allergy

No dairy: chicken, fish, eggs, tofu, lentils. Swap whey powder for soy protein if soy is fine. Watch for whey, casein and ghee.
No eggs: chicken, fish, Greek yogurt, cottage cheese, tofu. Watch for mayonnaise.
No nuts or peanuts: this barely changes your protein, because nuts are a small source. Pumpkin seeds are a nut-free snack (1 oz: 8.5 g).
No soy: chicken, fish, eggs, dairy, lentils, whey. Watch for soy sauce, miso and edamame.
No gluten: meat, fish, eggs, dairy and beans have none. Watch for seitan, breaded foods and soy sauce.
No fish or shellfish: chicken, lean beef, eggs, dairy, tofu.
No sesame: watch for tahini and hummus.

Protein per portion

Chicken breast, grilled, 120 g: 37 g
Canned tuna, 1 can: 32 g
Lean beef mince (93%), 100 g: 29 g
Firm tofu, 150 g: 26 g
Whey protein, 32 g scoop: 25 g
Cottage cheese, 1 cup: 24 g
Shrimp, 3 oz: 20 g
Salmon, 3 oz: 19 g
Lentils, 1 cup cooked: 18 g
Greek yogurt, 170 g pot: 17 g
2 large eggs: 13 g

When it’s an emergency

Sudden swelling of the lips, mouth, throat or tongue, or trouble breathing: call emergency services now.

How BECOME does it

Tick your allergies once. The first time you ask for a meal idea, choose from nuts, peanuts, dairy, gluten, eggs, soy, shellfish, fish and sesame, or type your own (kiwi, for example). Meal ideas and your weekly meal plan follow them.
Every dish is checked, including hidden names. “Dairy” also catches whey, casein, butter and ghee, and “gluten” also catches soy sauce, couscous and bulgur. A dish that fails is thrown out and replaced.
Numbers from USDA data, by the gram.
What it can’t do: BECOME checks ingredient names, not how a product was made, so it can’t see cross-contact in a factory. Barcode scans don’t check allergens. Always read the label.

Download BECOME

Sources

Gupta R.S. et al. Prevalence and severity of food allergies among US adults. JAMA Network Open, 2019. PMC6324316
U.S. Food and Drug Administration. Food allergies: what you need to know. fda.gov
Morton R.W. et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018. PMC5867436
NHS. Food allergy. nhs.uk
USDA FoodData Central (SR Legacy): grilled chicken breast 30.5 g, canned light tuna 19.4 g, 93% lean beef 28.9 g, firm tofu (raw, calcium sulfate) 17.3 g, whey protein powder 78.1 g, 2% cottage cheese 10.5 g, cooked shrimp 24 g, farmed Atlantic salmon 22.1 g, cooked lentils 9.0 g, nonfat Greek yogurt 10.2 g, hard-boiled egg 12.6 g, pumpkin seeds 30.2 g of protein per 100 g.

General guidance, not medical advice. If you have a food allergy, follow your doctor’s or dietitian’s advice.

← All guides