Protein source table
Sortable and filterable table of the highest-protein foods per 100 g. With protein per calorie, allergen filter and plant-based toggle. Data sourced from USDA and BLS.
Note: values per 100 g raw / uncooked form (sources: USDA FDC, BLS). Weight and macros change while cooking — adjust portion sizes accordingly.
95 matches
Whey isolate Protein supplements · Vegetarian | 90.0g/100 g | 380 | 23.7g | 0.5 | 4.0 |
Soy protein isolate Protein supplements · Vegan | 90.0g/100 g | 370 | 24.3g | 1.0 | 1.0 |
Casein Protein supplements · Vegetarian | 85.0g/100 g | 370 | 23.0g | 2.0 | 6.0 |
Whey concentrate Protein supplements · Vegetarian | 80.0g/100 g | 400 | 20.0g | 5.0 | 6.0 |
Egg white protein Protein supplements · Vegetarian | 80.0g/100 g | 370 | 21.6g | 0.0 | 5.0 |
Pea protein isolate Protein supplements · Vegan | 80.0g/100 g | 370 | 21.6g | 5.0 | 5.0 |
Rice protein Protein supplements · Vegan | 78.0g/100 g | 380 | 20.5g | 2.0 | 6.0 |
Spirulina Nuts & seeds · Vegan | 57.0g/100 g | 290 | 19.7g | 8.0 | 24.0 |
Nutritional yeast Nuts & seeds · Vegan | 50.0g/100 g | 320 | 15.6g | 6.0 | 36.0 |
Hemp protein Protein supplements · Vegan | 50.0g/100 g | 380 | 13.2g | 10.0 | 25.0 |
Parmesan Dairy & eggs · Vegetarian | 38.0g/100 g | 420 | 9.0g | 30.0 | 4.0 |
Bresaola Meat & poultry · With animal products | 34.0g/100 g | 170 | 20.0g | 2.0 | 0.0 |
Beef jerky Meat & poultry · With animal products | 33.0g/100 g | 320 | 10.3g | 16.0 | 11.0 |
Pecorino Dairy & eggs · Vegetarian | 32.0g/100 g | 387 | 8.3g | 28.0 | 1.0 |
Serrano ham Meat & poultry · With animal products | 31.0g/100 g | 240 | 12.9g | 12.0 | 0.0 |
Hemp seeds Nuts & seeds · Vegan | 31.0g/100 g | 553 | 5.6g | 49.0 | 8.7 |
Octopus Fish & seafood · With animal products | 30.0g/100 g | 164 | 18.3g | 2.1 | 4.4 |
Harzer cheese Dairy & eggs · Vegetarian | 30.0g/100 g | 124 | 24.2g | 0.5 | 0.0 |
Pumpkin seeds Nuts & seeds · Vegan | 30.0g/100 g | 559 | 5.4g | 49.0 | 11.0 |
Anchovies Fish & seafood · With animal products | 29.0g/100 g | 210 | 13.8g | 10.0 | 0.0 |
Beef steak Meat & poultry · With animal products | 27.0g/100 g | 250 | 10.8g | 17.0 | 0.0 |
Tuna (canned, water) Fish & seafood · With animal products | 26.0g/100 g | 116 | 22.4g | 1.0 | 0.0 |
Peanuts Nuts & seeds · Vegan | 26.0g/100 g | 567 | 4.6g | 49.0 | 16.0 |
Smoked salmon Fish & seafood · With animal products | 25.0g/100 g | 117 | 21.4g | 4.3 | 0.0 |
Sardines Fish & seafood · With animal products | 25.0g/100 g | 208 | 12.0g | 11.5 | 0.0 |
Gouda Dairy & eggs · Vegetarian | 25.0g/100 g | 350 | 7.1g | 27.0 | 2.0 |
Cheddar Dairy & eggs · Vegetarian | 25.0g/100 g | 402 | 6.2g | 33.0 | 1.3 |
Seitan Legumes & soy · Vegan | 25.0g/100 g | 140 | 17.9g | 2.0 | 7.0 |
High-protein pasta Grains · Vegan | 25.0g/100 g | 350 | 7.1g | 3.0 | 53.0 |
Peanut butter Nuts & seeds · Vegan | 25.0g/100 g | 597 | 4.2g | 50.0 | 20.0 |
Turkey breast Meat & poultry · With animal products | 24.0g/100 g | 109 | 22.0g | 1.0 | 0.0 |
Pork chop Meat & poultry · With animal products | 24.0g/100 g | 215 | 11.2g | 13.0 | 0.0 |
Chicken liver Meat & poultry · With animal products | 24.0g/100 g | 167 | 14.4g | 6.5 | 1.0 |
Mussels Fish & seafood · With animal products | 24.0g/100 g | 172 | 14.0g | 4.5 | 7.4 |
Chicken breast Meat & poultry · With animal products | 23.0g/100 g | 110 | 20.9g | 1.5 | 0.0 |
Venison Meat & poultry · With animal products | 23.0g/100 g | 120 | 19.2g | 2.4 | 0.0 |
Tuna (raw) Fish & seafood · With animal products | 23.0g/100 g | 110 | 20.9g | 1.0 | 0.0 |
Lean beef Meat & poultry · With animal products | 22.0g/100 g | 135 | 16.3g | 5.0 | 0.0 |
Lean ground beef (5 % fat) Meat & poultry · With animal products | 22.0g/100 g | 137 | 16.1g | 5.0 | 0.0 |
Pork tenderloin Meat & poultry · With animal products | 22.0g/100 g | 120 | 18.3g | 3.5 | 0.0 |
Mozzarella light Dairy & eggs · Vegetarian | 22.0g/100 g | 200 | 11.0g | 12.0 | 2.5 |
High-protein bread Grains · Vegan | 22.0g/100 g | 230 | 9.6g | 5.0 | 17.0 |
Lamb loin Meat & poultry · With animal products | 21.0g/100 g | 160 | 13.1g | 8.0 | 0.0 |
Almonds Nuts & seeds · Vegan | 21.0g/100 g | 579 | 3.6g | 50.0 | 22.0 |
Sunflower seeds Nuts & seeds · Vegan | 21.0g/100 g | 584 | 3.6g | 51.0 | 20.0 |
Almond butter Nuts & seeds · Vegan | 21.0g/100 g | 614 | 3.4g | 56.0 | 19.0 |
Salmon Fish & seafood · With animal products | 20.0g/100 g | 200 | 10.0g | 13.0 | 0.0 |
Trout Fish & seafood · With animal products | 20.0g/100 g | 148 | 13.5g | 6.6 | 0.0 |
Shrimp Fish & seafood · With animal products | 20.0g/100 g | 99 | 20.2g | 1.7 | 0.0 |
Pistachios Nuts & seeds · Vegan | 20.0g/100 g | 562 | 3.6g | 45.0 | 28.0 |
Turkey thigh Meat & poultry · With animal products | 19.0g/100 g | 153 | 12.4g | 8.0 | 0.0 |
Ground beef (15 % fat) Meat & poultry · With animal products | 19.0g/100 g | 220 | 8.6g | 15.0 | 0.0 |
Duck breast Meat & poultry · With animal products | 19.0g/100 g | 200 | 9.5g | 13.0 | 0.0 |
Pollock Fish & seafood · With animal products | 19.0g/100 g | 92 | 20.7g | 1.0 | 0.0 |
Haddock Fish & seafood · With animal products | 19.0g/100 g | 87 | 21.8g | 0.7 | 0.0 |
Mackerel Fish & seafood · With animal products | 19.0g/100 g | 205 | 9.3g | 14.0 | 0.0 |
Tempeh Legumes & soy · Vegan | 19.0g/100 g | 192 | 9.9g | 11.0 | 9.0 |
Chicken thigh Meat & poultry · With animal products | 18.0g/100 g | 177 | 10.2g | 10.9 | 0.0 |
Cod Fish & seafood · With animal products | 18.0g/100 g | 82 | 22.0g | 0.7 | 0.0 |
Cashews Nuts & seeds · Vegan | 18.0g/100 g | 553 | 3.3g | 44.0 | 30.0 |
Flax seeds Nuts & seeds · Vegan | 18.0g/100 g | 534 | 3.4g | 42.0 | 29.0 |
Sesame seeds Nuts & seeds · Vegan | 18.0g/100 g | 573 | 3.1g | 50.0 | 23.0 |
Buffalo mozzarella Dairy & eggs · Vegetarian | 17.0g/100 g | 280 | 6.1g | 22.0 | 1.0 |
Tofu (firm) Legumes & soy · Vegan | 17.0g/100 g | 145 | 11.7g | 9.0 | 3.0 |
Chia seeds Nuts & seeds · Vegan | 17.0g/100 g | 486 | 3.5g | 31.0 | 42.0 |
Tahini Nuts & seeds · Vegan | 17.0g/100 g | 595 | 2.9g | 54.0 | 21.0 |
Lupini beans Legumes & soy · Vegan | 16.0g/100 g | 119 | 13.4g | 2.9 | 9.9 |
Wheat bran Grains · Vegan | 16.0g/100 g | 216 | 7.4g | 4.3 | 65.0 |
Walnuts Nuts & seeds · Vegan | 15.0g/100 g | 654 | 2.3g | 65.0 | 14.0 |
Feta Dairy & eggs · Vegetarian | 14.0g/100 g | 264 | 5.3g | 21.0 | 4.0 |
Cottage cheese Dairy & eggs · Vegetarian | 13.0g/100 g | 98 | 13.3g | 4.3 | 3.4 |
Whole eggs Dairy & eggs · Vegetarian | 13.0g/100 g | 155 | 8.4g | 11.0 | 1.1 |
Rolled oats Grains · Vegan | 13.0g/100 g | 379 | 3.4g | 7.0 | 67.0 |
Low-fat quark Dairy & eggs · Vegetarian | 12.0g/100 g | 67 | 17.9g | 0.2 | 4.0 |
Quark 20 % Dairy & eggs · Vegetarian | 11.5g/100 g | 113 | 10.2g | 5.1 | 3.5 |
Skyr Dairy & eggs · Vegetarian | 11.0g/100 g | 63 | 17.5g | 0.2 | 4.0 |
Egg whites Dairy & eggs · Vegetarian | 11.0g/100 g | 52 | 21.2g | 0.2 | 0.7 |
Ricotta Dairy & eggs · Vegetarian | 11.0g/100 g | 174 | 6.3g | 13.0 | 3.0 |
Edamame Legumes & soy · Vegan | 11.0g/100 g | 121 | 9.1g | 5.0 | 9.0 |
Greek yogurt 0 % Dairy & eggs · Vegetarian | 10.0g/100 g | 59 | 16.9g | 0.4 | 3.6 |
White beans (cooked) Legumes & soy · Vegan | 9.7g/100 g | 139 | 7.0g | 0.4 | 25.0 |
Greek yogurt 2 % Dairy & eggs · Vegetarian | 9.0g/100 g | 73 | 12.3g | 2.0 | 4.0 |
Lentils (cooked) Legumes & soy · Vegan | 9.0g/100 g | 116 | 7.8g | 0.4 | 20.0 |
Red lentils (cooked) Legumes & soy · Vegan | 9.0g/100 g | 100 | 9.0g | 0.4 | 17.0 |
Chickpeas (cooked) Legumes & soy · Vegan | 8.9g/100 g | 164 | 5.4g | 2.6 | 27.0 |
Black beans (cooked) Legumes & soy · Vegan | 8.9g/100 g | 132 | 6.7g | 0.5 | 23.0 |
Kidney beans (cooked) Legumes & soy · Vegan | 8.7g/100 g | 127 | 6.9g | 0.5 | 22.8 |
High-protein drink (Skyr/quark) Dairy & eggs · Vegetarian | 8.0g/100 g | 70 | 11.4g | 0.5 | 8.0 |
Silken tofu Legumes & soy · Vegan | 8.0g/100 g | 55 | 14.5g | 2.7 | 2.0 |
Peas (cooked) Legumes & soy · Vegan | 5.4g/100 g | 81 | 6.7g | 0.4 | 14.0 |
Quinoa (cooked) Grains · Vegan | 4.4g/100 g | 120 | 3.7g | 1.9 | 21.0 |
Amaranth (cooked) Grains · Vegan | 4.0g/100 g | 102 | 3.9g | 1.6 | 19.0 |
Kefir Dairy & eggs · Vegetarian | 3.5g/100 g | 50 | 7.0g | 1.5 | 4.5 |
Skim milk Dairy & eggs · Vegetarian | 3.4g/100 g | 35 | 9.7g | 0.1 | 5.0 |
Buckwheat (cooked) Grains · Vegan | 3.4g/100 g | 92 | 3.7g | 0.6 | 19.9 |
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Frequently Asked Questions
4Methodology
How do I use the table?
Methodology
How do I use the table?
- Search by text for a specific food
- Filter by category (meat, fish, legumes, …)
- Pick under "Diet": All, With animal products, Vegetarian or Vegan
- Pick an allergen to exclude
- Sort by protein amount, protein per calorie or calories
The "Protein / kcal" column shows how much protein you get per 100 kcal — the key metric for a calorie-sensitive diet.
1Why protein per 100 g — what about cooked portions?
Raw values are the canonical comparison base (standard in USDA and BLS databases). Cooking mainly changes water weight: rice and lentils get heavier, meat and fish lighter. When weighing portions, consistently use either "raw before cooking" or "cooked on plate" — mixing the two leads to large errors.
2What is the most important metric?
For muscle gain without a calorie limit: protein per 100 g. For a diet: protein per 100 kcal ("Protein / kcal" column). Lean quark, lean fish, turkey breast and protein powder lead — they deliver protein without costing meaningful calories.
3Why are nuts low despite high protein content?
Nuts have ~20–30 g protein/100 g but 500–600 kcal — most of it is fat. Per 100 kcal they deliver less protein than most legumes and all meat/fish/dairy options. Still nutritious and filling.
4Can I hit enough protein with plants only?
Yes, but it takes more planning. Legumes (lentils, chickpeas), soy products (tofu, tempeh, edamame), seitan and plant-based protein powders (soy, pea) are the main carriers. Vary sources to cover all essential amino acids.