Foods High in Protein

Top 200 foods ranked by protein per 100g — USDA FoodData Central

Protein is essential for building and repairing muscles, organs, and immune cells. The body uses dietary protein to produce enzymes, hormones, and other molecules critical for daily function. Adults need approximately 0.8 grams per kilogram of body weight daily, though physically active individuals may need more. Foods high in protein help maintain satiety and support healthy body composition. Top sources include lean meats, fish, eggs, dairy, and legumes. Source: NIH Office of Dietary Supplements.

Filter by category200 foods

#	Food	Protein (g)	Category
1	Soy Protein Isolate	88.32	Legumes and Legume Products
2	Soy Protein Isolate Potassium Type	88.32	Legumes and Legume Products
3	Gelatins Dry Powder (Unsweetened)	85.60	Sweets
4	Egg White Stabilized Glucose Reduced (Dried)	84.08	Dairy and Egg Products
5	Seal Bearded (oogruk) Meat (Dried (alaska Native))	82.60	American Indian/Alaska Native Foods
6	Egg White Powder Stabilized Glucose Reduced (Dried)	82.40	Dairy and Egg Products
7	Egg White (Dried)	81.10	Dairy and Egg Products
8	Egg White (Dried)	79.90	Dairy and Egg Products
9	Beverages Protein Powder Whey Based	78.13	Beverages
10	Steelhead Trout Flesh (shoshone Bannock) (Dried)	77.27	American Indian/Alaska Native Foods
11	Egg White Flakes Stabilized Glucose Reduced (Dried)	76.92	Dairy and Egg Products
12	Vital Wheat Gluten	75.16	Cereal Grains and Pasta
13	Whale Beluga Meat (Dried (alaska Native))	69.86	American Indian/Alaska Native Foods
14	Beverages Abbott Eas Whey Protein Powder	66.67	Beverages
15	Soy Protein Concentrate Produced by Alcohol Extraction	63.63	Legumes and Legume Products
16	Soy Protein Concentrate Produced by Acid Wash	63.63	Legumes and Legume Products
17	Fish Cod Atlantic (Dried and Salted)	62.82	Finfish and Shellfish Products
18	Fish Whitefish (Dried (alaska Native))	62.44	American Indian/Alaska Native Foods
19	Seal Bearded (oogruk) Meat (Partially Dried (alaska Native))	62.38	American Indian/Alaska Native Foods
20	Fish Salmon Chum (Dried (alaska Native))	62.09	American Indian/Alaska Native Foods
21	Snacks Pork Skins Plain	61.30	Snacks
22	Salmon Red (sockeye) Filets with Skin (Smoked (alaska Native))	60.62	American Indian/Alaska Native Foods
23	Fish Herring Eggs Pacific Dry (alaska Native)	60.40	American Indian/Alaska Native Foods
24	Caribou Shoulder Meat (Dried (alaska Native))	59.38	American Indian/Alaska Native Foods
25	Beverages Whey Protein Powder Isolate	58.14	Beverages
26	Snacks Pork Skins Barbecue-flavor	57.90	Snacks
27	Seaweed Spirulina (Dried)	57.47	Vegetables and Vegetable Products
28	Walrus Meat (Dried (alaska Native))	57	American Indian/Alaska Native Foods
29	Smelt (Dried (alaska Native))	56.19	American Indian/Alaska Native Foods
30	Beverages Protein Powder Soy Based	55.56	Beverages
31	Egg Substitute Powder	55.50	Dairy and Egg Products
32	Gelatin Desserts Dry Mix Reduced Calorie with Aspartame Added Phosphorus Potassium Sodium Vitamin C	55.30	Sweets
33	Gelatin Desserts Dry Mix Reduced Calorie with Aspartame No Added Sodium	55.30	Sweets
34	Beverages Nutritional Shake Mix High Protein Powder	53.57	Beverages
35	Tofu (Dried-frozen (koyadofu))	52.47	Legumes and Legume Products
36	Tofu Prepared with Calcium Sulfate (Dried-frozen (koyadofu))	52.43	Legumes and Legume Products
37	Peanut Flour Defatted	52.20	Legumes and Legume Products
38	Caribou Rump Meat (Half Dried (alaska Native))	52.06	American Indian/Alaska Native Foods
39	Soy Flour Defatted	51.46	Legumes and Legume Products
40	Flour Soy Defatted	51.10	Legumes and Legume Products
41	Seeds Sesame Flour Low-fat	50.14	Nut and Seed Products
42	Protein Supplement Milk Based Muscle Milk Light Powder	50	Dairy and Egg Products
43	Seeds Cottonseed Flour Low Fat (glandless)	49.83	Nut and Seed Products
44	Soy Flour Low-fat	49.81	Legumes and Legume Products
45	Soy Meal Defatted (Raw)	49.20	Legumes and Legume Products
46	Seeds Cottonseed Meal Partially Defatted (glandless)	49.10	Nut and Seed Products
47	Egg Whole Stabilized Glucose Reduced (Dried)	48.17	Dairy and Egg Products
48	Egg Whole (Dried)	48.10	Dairy and Egg Products
49	Seeds Sunflower Seed Flour Partially Defatted	48.06	Nut and Seed Products
50	Egg Whole (Dried)	48.05	Dairy and Egg Products
51	Mollusks Whelk Unspecified Moist Heat (Cooked)	47.68	Finfish and Shellfish Products
52	Beverages Abbott Eas Soy Protein Powder	47.62	Beverages
53	Protein Supplement Milk Based Muscle Milk Powder	45.71	Dairy and Egg Products
54	Fish Herring Pacific Flesh Packed in Oil (alaska Native) (Air-dried)	44.50	American Indian/Alaska Native Foods
55	Soybeans (Dry Roasted)	43.32	Legumes and Legume Products
56	Meat Extender	41.71	Legumes and Legume Products
57	Cheese Parmesan Low Sodium	41.60	Dairy and Egg Products
58	Seeds Cottonseed Flour Partially Defatted (glandless)	40.96	Nut and Seed Products
59	Pork Cured Bacon Restaurant (Cooked)	40.90	Pork Products
60	Leavening Agents Yeast Baker's Active Dry	40.44	Baked Products
61	Seeds Sesame Flour Partially Defatted	40.32	Nut and Seed Products
62	Parmesan Cheese Topping Fat Free	40	Dairy and Egg Products
63	Fish Salmon King Chinook Brined (alaska Native) (Smoked)	39.90	American Indian/Alaska Native Foods
64	Pork Cured Bacon (Cooked, Microwaved)	39.01	Pork Products
65	Flour Soy Full-fat	38.60	Legumes and Legume Products
66	Soybeans (Roasted, Salted)	38.55	Legumes and Legume Products
67	Soybeans No Salt Added (Roasted)	38.55	Legumes and Legume Products
68	Soy Flour Full-fat (Roasted)	38.09	Legumes and Legume Products
69	Cheese Parmesan Shredded	37.86	Dairy and Egg Products
70	Soy Flour Full-fat (Raw)	37.81	Legumes and Legume Products
71	Pork Cured Bacon Reduced Sodium (Cooked, Broiled, Pan-fried or Roasted)	37.04	Pork Products
72	Veal Leg (top Round) (Cooked, Braised)	36.71	Lamb, Veal, and Game Products
73	Soybeans (Raw)	36.49	Legumes and Legume Products
74	Game Meat Deer Shoulder Clod (Cooked, Braised)	36.28	Lamb, Veal, and Game Products
75	Lupins (Raw)	36.17	Legumes and Legume Products
76	Milk Dry Nonfat Regular Without Added Vitamin a and Vitamin D	36.16	Dairy and Egg Products
77	Milk Dry Nonfat Regular with Added Vitamin a and Vitamin D	36.16	Dairy and Egg Products
78	Veal Leg (top Round) (Cooked, Braised)	36.16	Lamb, Veal, and Game Products
79	Beef Round Top Round Trimmed to 0" Fat Choice (Cooked, Braised)	36.12	Beef Products
80	Beef Round Top Round Trimmed to 0" Fat Select (Cooked, Braised)	36.12	Beef Products
81	Beverage Instant Breakfast Powder Chocolate Sugar-free Not Reconstituted	35.80	Dairy and Egg Products
82	Cheese Parmesan Hard	35.75	Dairy and Egg Products
83	Pork Cured Bacon (Cooked, Baked)	35.73	Pork Products
84	Veal Shoulder Arm (Cooked, Braised)	35.73	Lamb, Veal, and Game Products
85	Beef Round Top Round Trimmed to 0" Fat Select (Cooked, Braised)	35.62	Beef Products
86	Seeds Safflower Seed Meal Partially Defatted	35.62	Nut and Seed Products
87	Beef Round Top Round Trimmed to 0" Fat All Grades (Cooked, Braised)	35.62	Beef Products
88	Beef Round Top Round Trimmed to 0" Fat Choice (Cooked, Braised)	35.62	Beef Products
89	Lamb Shoulder Arm Trimmed to 1/4" Fat Choice (Cooked, Braised)	35.54	Lamb, Veal, and Game Products
90	Milk Dry Nonfat Calcium Reduced	35.50	Dairy and Egg Products
91	Seal Bearded (oogruk) Meat in Oil (alaska Native) (Dried)	35.31	American Indian/Alaska Native Foods
92	Fish Salmon Red (sockeye) (Canned, Smoked (alaska Native))	35.19	American Indian/Alaska Native Foods
93	Milk Dry Nonfat Instant with Added Vitamin a and Vitamin D	35.10	Dairy and Egg Products
94	Milk Dry Nonfat Instant Without Added Vitamin a and Vitamin D	35.10	Dairy and Egg Products
95	Veal Cubed for Stew (leg and Shoulder) (Cooked, Braised)	34.94	Lamb, Veal, and Game Products
96	Beef Round Bottom Round Steak Trimmed to 0" Fat Select (Cooked, Braised)	34.93	Beef Products
97	Game Meat Beaver (Cooked, Roasted)	34.85	Lamb, Veal, and Game Products
98	Beef Chuck Arm Pot Roast Trimmed to 1/8" Fat Choice (Cooked, Braised)	34.72	Beef Products
99	Beef Chuck Arm Pot Roast Trimmed to 1/8" Fat All Grades (Cooked, Braised)	34.66	Beef Products
100	Beef Round Top Round Trimmed to 1/8" Fat Select (Cooked, Braised)	34.60	Beef Products
101	Beef Chuck Arm Pot Roast Trimmed to 1/8" Fat Select (Cooked, Braised)	34.60	Beef Products
102	Beef New Zealand Imported Brisket Point End (Cooked, Braised)	34.51	Beef Products
103	Beef Round Bottom Round Steak Trimmed to 1/8" Fat Select (Cooked, Braised)	34.46	Beef Products
104	Veal Rib (Cooked, Braised)	34.44	Lamb, Veal, and Game Products
105	Beef Round Bottom Round Steak Trimmed to 0" Fat Select (Cooked, Braised)	34.39	Beef Products
106	Beef Round Top Round Trimmed to 1/8" Fat All Grades (Cooked, Braised)	34.34	Beef Products
107	Beef Round Bottom Round Steak Trimmed to 1/8" Fat All Grades (Cooked, Braised)	34.34	Beef Products
108	Milk Buttermilk (Dried)	34.30	Dairy and Egg Products
109	Beef Round Bottom Round Steak Trimmed to 1/8" Fat Choice (Cooked, Braised)	34.22	Beef Products
110	Egg Yolk (Dried)	34.20	Dairy and Egg Products
111	Lamb Australian Imported Fresh Shoulder Arm Trimmed to 1/8" Fat (Cooked, Braised)	34.17	Lamb, Veal, and Game Products
112	Beef Round Top Round Trimmed to 1/8" Fat Choice (Cooked, Braised)	34.09	Beef Products
113	Lamb New Zealand Imported Shoulder Whole (arm and Blade) (Frozen, Cooked, Braised)	34.06	Lamb, Veal, and Game Products
114	Beef Round Bottom Round Steak Trimmed to 0" Fat All Grades (Cooked, Braised)	34	Beef Products
115	Veal Sirloin (Cooked, Braised)	33.96	Lamb, Veal, and Game Products
116	Beef Round Top Round Trimmed to 1/8" Fat Choice (Cooked, Pan-fried)	33.93	Beef Products
117	Pork Cured Bacon Pre-sliced (Cooked, Pan-fried)	33.92	Pork Products
118	Beef Brisket Flat Half Trimmed to 0" Fat Select (Cooked, Braised)	33.90	Beef Products
119	Peanut Flour Low Fat	33.80	Legumes and Legume Products
120	Game Meat Bison Chuck Shoulder Clod (Cooked, Braised)	33.78	Lamb, Veal, and Game Products
121	Lamb Cubed for Stew or Kabob (leg and Shoulder) Trimmed to 1/4" Fat (Cooked, Braised)	33.69	Lamb, Veal, and Game Products
122	Beef Shank Crosscuts Trimmed to 1/4" Fat Choice Simmered (Cooked)	33.68	Beef Products
123	Veal Shoulder Whole (arm and Blade) (Cooked, Braised)	33.68	Lamb, Veal, and Game Products
124	Emu Full Rump (Cooked, Broiled)	33.67	Poultry Products
125	Egg Yolk (Dried)	33.63	Dairy and Egg Products
126	Veal Shoulder Arm (Cooked, Braised)	33.63	Lamb, Veal, and Game Products
127	Beef Brisket Flat Half Trimmed to 0" Fat Select (Cooked, Braised)	33.59	Beef Products
128	Veal Loin (Cooked, Braised)	33.57	Lamb, Veal, and Game Products
129	Beef Round Bottom Round Steak Trimmed to 0" Fat All Grades (Cooked, Braised)	33.56	Beef Products
130	Beef Chuck Mock Tender Steak Boneless Trimmed to 0" Fat Choice (Cooked, Braised)	33.55	Beef Products
131	Beef New Zealand Imported Bolar Blade (Cooked, Fast Roasted)	33.53	Beef Products
132	Chicken Breast Meat Only (Cooked, Fried)	33.44	Poultry Products
133	Mutton (Cooked, Roasted (navajo))	33.43	American Indian/Alaska Native Foods
134	Beef Chuck Arm Pot Roast Trimmed to 0" Fat Select (Cooked, Braised)	33.37	Beef Products
135	Beef Chuck Arm Pot Roast Trimmed to 0" Fat Choice (Cooked, Braised)	33.36	Beef Products
136	Beef Chuck Mock Tender Steak Boneless Trimmed to 0" Fat All Grades (Cooked, Braised)	33.31	Beef Products
137	Lamb New Zealand Imported Fore-shank (Cooked, Braised)	33.31	Lamb, Veal, and Game Products
138	Beef Brisket Flat Half Trimmed to 0" Fat All Grades (Cooked, Braised)	33.26	Beef Products
139	Beef New Zealand Imported Flat (Cooked, Braised)	33.22	Beef Products
140	Snacks Beef Jerky Chopped and Formed	33.20	Snacks
141	Beef Brisket Flat Half Trimmed to 1/8" Fat Select (Cooked, Braised)	33.18	Beef Products
142	Lamb Australian Imported Fresh Rib Chop Frenched Denuded Bone-in Trimmed to 0" Fat (Cooked, Grilled)	33.17	Lamb, Veal, and Game Products
143	Veal Leg (top Round) Not Breaded (Cooked, Pan-fried)	33.17	Lamb, Veal, and Game Products
144	Beef Brisket Flat Half Trimmed to 1/8" Fat All Grades (Cooked, Braised)	33.15	Beef Products
145	Beef Brisket Flat Half Trimmed to 1/8" Fat Choice (Cooked, Braised)	33.13	Beef Products
146	Beef Round Bottom Round Steak Trimmed to 0" Fat Choice (Cooked, Braised)	33.08	Beef Products
147	Chicken Light Meat Meat Only (Cooked, Stewed)	33.04	Poultry Products
148	Game Meat Rabbit Wild (Cooked, Stewed)	33.02	Lamb, Veal, and Game Products
149	Beef Round Top Round Trimmed to 1/8" Fat Choice (Cooked, Pan-fried)	32.99	Beef Products
150	Beef Chuck Mock Tender Steak Boneless Trimmed to 0" Fat Select (Cooked, Braised)	32.96	Beef Products
151	Beef Brisket Flat Half Trimmed to 0" Fat All Grades (Cooked, Braised)	32.90	Beef Products
152	Beef Round Bottom Round Steak Trimmed to 1/8" Fat Choice (Cooked, Braised)	32.85	Beef Products
153	Chicken Light Meat Meat Only (Cooked, Fried)	32.82	Poultry Products
154	Lamb Shoulder Whole (arm and Blade) Trimmed to 1/4" Fat Choice (Cooked, Braised)	32.81	Lamb, Veal, and Game Products
155	Beef Round Bottom Round Steak Trimmed to 1/8" Fat All Grades (Cooked, Braised)	32.76	Beef Products
156	Beef Round Bottom Round Steak Trimmed to 0" Fat Choice (Cooked, Braised)	32.73	Beef Products
157	Beef Round Bottom Round Steak Trimmed to 1/8" Fat Select (Cooked, Braised)	32.67	Beef Products
158	Veal Shoulder Blade (Cooked, Braised)	32.66	Lamb, Veal, and Game Products
159	Beef Brisket Flat Half Trimmed to 0" Fat Choice (Cooked, Braised)	32.62	Beef Products
160	Seeds Cottonseed Kernels (Roasted (glandless))	32.59	Nut and Seed Products
161	Chicken Giblets (Cooked, Fried)	32.54	Poultry Products
162	Buffalo Free Range Top Round Steak (Cooked (shoshone Bannock))	32.51	American Indian/Alaska Native Foods
163	Lamb New Zealand Imported Hind-shank (Cooked, Braised)	32.50	Lamb, Veal, and Game Products
164	Beef Chuck for Stew Choice (Cooked, Braised)	32.49	Beef Products
165	Mollusks Cuttlefish Mixed Species Moist Heat (Cooked)	32.48	Finfish and Shellfish Products
166	Veal Rib (Cooked, Braised)	32.43	Lamb, Veal, and Game Products
167	Game Meat Bear Simmered (Cooked)	32.42	Lamb, Veal, and Game Products
168	Beef Chuck for Stew All Grades (Cooked, Braised)	32.41	Beef Products
169	Pheasant Total Edible (Cooked)	32.40	Poultry Products
170	Emu Inside Drums (Cooked, Broiled)	32.38	Poultry Products
171	Lamb Shoulder Blade Trimmed to 1/4" Fat Choice (Cooked, Braised)	32.35	Lamb, Veal, and Game Products
172	Beef Chuck for Stew Select (Cooked, Braised)	32.29	Beef Products
173	Veal Shank (fore and Hind) (Cooked, Braised)	32.22	Lamb, Veal, and Game Products
174	Beef Brisket Flat Half Trimmed to 0" Fat Choice (Cooked, Braised)	32.21	Beef Products
175	Beef Chuck Mock Tender Steak Boneless Trimmed to 0" Fat Choice (Cooked, Braised)	32.21	Beef Products
176	Lamb Australian Imported Fresh Rib Chop Frenched Bone-in Trimmed to 1/8" Fat (Cooked, Grilled)	32.16	Lamb, Veal, and Game Products
177	Cheese Cheddar Nonfat or Fat Free	32.14	Dairy and Egg Products
178	Beef Chuck Eye Country-style Ribs Boneless Trimmed to 0" Fat Select (Cooked, Braised)	32.10	Beef Products
179	Chicken Broiler or Fryers Breast Skinless Boneless Meat Only (Cooked, Braised)	32.10	Poultry Products
180	Lamb Australian Imported Fresh Leg Trotter Off Bone-in Trimmed to 1/8" Fat (Cooked, Roasted)	32.08	Lamb, Veal, and Game Products
181	Beef New Zealand Imported Chuck Eye Roll (Cooked, Braised)	32.08	Beef Products
182	Beef Chuck Mock Tender Steak Boneless Trimmed to 0" Fat All Grades (Cooked, Braised)	32.07	Beef Products
183	Chicken Broiler or Fryers Breast Skinless Boneless Meat Only (Cooked, Braised)	32.06	Poultry Products
184	Veal Shoulder Whole (arm and Blade) (Cooked, Braised)	32.06	Lamb, Veal, and Game Products
185	Beef Round Top Round Steak Trimmed to 1/8" Fat Choice (Cooked, Broiled)	32.04	Beef Products
186	Beef Chuck Under Blade Steak Boneless Trimmed to 0" Fat Select (Cooked, Braised)	32.01	Beef Products
187	Bacon Bits Meatless	32	Legumes and Legume Products
188	Beef New Zealand Imported Brisket Point End (Cooked, Braised)	31.94	Beef Products
189	Veal (Cooked)	31.90	Lamb, Veal, and Game Products
190	Veal Leg Top Round Cap Off Cutlet Boneless (Cooked, Grilled)	31.89	Lamb, Veal, and Game Products
191	Beef Chuck Mock Tender Steak Boneless Trimmed to 0" Fat Select (Cooked, Braised)	31.86	Beef Products
192	Beef New Zealand Imported Flat (Cooked, Braised)	31.86	Beef Products
193	Chicken Breast Meat and Skin Flour (Cooked, Fried)	31.84	Poultry Products
194	Beef Round Top Round Steak Trimmed to 1/8" Fat All Grades (Cooked, Broiled)	31.82	Beef Products
195	Cheese Romano	31.80	Dairy and Egg Products
196	Veal Leg (top Round) Not Breaded (Cooked, Pan-fried)	31.75	Lamb, Veal, and Game Products
197	Beef Shoulder Pot Roast Boneless Trimmed to 0" Fat Select (Cooked, Braised)	31.71	Beef Products
198	Cheese Mozzarella Nonfat	31.70	Dairy and Egg Products
199	Pork Ground 96% Lean / 4% Fat (Cooked, Pan-broiled)	31.69	Pork Products
200	Turkey Ground Fat Free (Pan-broiled Crumbles)	31.69	Poultry Products

Amounts per 100g. Data: USDA FoodData Central.