High Protein Foods: 46 Foods Ranked by Protein
Per 100 g, hard parmesan (35.8 g), pan-fried bacon (33.9 g) and beef jerky (33.2 g) have the most protein of the 46 foods ranked here. Cooked, cured and dried foods score high per 100 g because they contain less water, so per serving and per 100 kcal are the more practical rankings. Per typical serving, the top three are broiled pork chop (lean only, 39.1 g per 1 chop (edible part)), tempeh (33.7 g per 1 cup) and canned light tuna in water (drained, 32.1 g per 1 can). Per 100 kcal, the top three are cooked shrimp (24.2 g), canned light tuna in water (drained, 22.6 g) and cooked cod (21.7 g).
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All 46 foods ranked by protein per 100 g
100 g is the fairest like-for-like comparison, but nobody eats exactly 100 g, so use the serving columns for real portions.
| # | Food | Protein per 100 g | Serving | Protein per serving | Protein per 100 kcal |
|---|---|---|---|---|---|
| 1 | Parmesan, hard 1 oz (28.35 g) | 35.8 g | 1 oz (28.35 g) | 10.1 g | 9.1 g |
| 2 | Bacon, pan-fried 1 slice (11.5 g) | 33.9 g | 1 slice (11.5 g) | 3.9 g | 7.2 g |
| 3 | Beef jerky 1 oz (28.35 g) | 33.2 g | 1 oz (28.35 g) | 9.4 g | 8.1 g |
| 4 | Hemp seeds, hulled 3 tbsp (30 g) | 31.6 g | 3 tbsp (30 g) | 9.5 g | 5.7 g |
| 5 | Chicken breast, roasted ½ breast (86 g) | 31.0 g | ½ breast (86 g) | 26.7 g | 18.8 g |
| 6 | Beef top sirloin, broiled 3 oz (85 g) | 30.6 g | 3 oz (85 g) | 26.0 g | 16.7 g |
| 7 | Pumpkin seeds, dried 1 oz (28.35 g) | 30.2 g | 1 oz (28.35 g) | 8.6 g | 5.4 g |
| 8 | Turkey breast, roasted 3 oz (85 g) | 29.5 g | 3 oz (85 g) | 25.1 g | 21.7 g |
| 9 | Pork loin, roasted 3 oz (85 g) | 28.6 g | 3 oz (85 g) | 24.3 g | 13.7 g |
| 10 | Lamb leg, roasted 3 oz (85 g) | 28.3 g | 3 oz (85 g) | 24.1 g | 14.8 g |
| 11 | Ground beef, 85% lean, cooked (pan-browned) 3 oz (85 g) | 27.7 g | 3 oz (85 g) | 23.6 g | 10.8 g |
| 12 | Ground turkey, cooked 3 oz (85 g) | 27.4 g | 3 oz (85 g) | 23.3 g | 13.5 g |
| 13 | Pork chop, lean only, broiled 1 chop (edible part) (146 g) | 26.8 g | 1 chop (edible part) (146 g) | 39.1 g | 14.9 g |
| 14 | Tilapia, cooked 1 fillet (87 g) | 26.2 g | 1 fillet (87 g) | 22.8 g | 20.4 g |
| 15 | Chicken thigh, roasted 3 oz (85 g) | 24.8 g | 3 oz (85 g) | 21.0 g | 13.8 g |
| 16 | Sardines, canned in oil, drained 1 can (92 g) | 24.6 g | 1 can (92 g) | 22.7 g | 11.8 g |
| 17 | Peanuts, dry-roasted 1 oz (28.35 g) | 24.4 g | 1 oz (28.35 g) | 6.9 g | 4.1 g |
| 18 | Mozzarella, part skim 1 oz (28.35 g) | 24.3 g | 1 oz (28.35 g) | 6.9 g | 9.6 g |
| 19 | Chicken drumstick without skin, roasted 1 drumstick without skin (96 g) | 24.2 g | 1 drumstick without skin (96 g) | 23.3 g | 15.6 g |
| 20 | Shrimp, cooked 3 oz (85 g) | 24.0 g | 3 oz (85 g) | 20.4 g | 24.2 g |
| 21 | Chicken wing with skin, roasted 3 oz (85 g) | 23.8 g | 3 oz (85 g) | 20.2 g | 9.4 g |
| 22 | Salmon, pink, canned, drained 3 oz (85 g) | 23.1 g | 3 oz (85 g) | 19.6 g | 16.7 g |
| 23 | Cheddar cheese 1 oz (28.35 g) | 22.9 g | 1 oz (28.35 g) | 6.5 g | 5.7 g |
| 24 | Cod, cooked 3 oz (85 g) | 22.8 g | 3 oz (85 g) | 19.4 g | 21.7 g |
| 25 | Peanut butter, smooth 2 tbsp (32 g) | 22.2 g | 2 tbsp (32 g) | 7.1 g | 3.7 g |
| 26 | Salmon, Atlantic, farmed, cooked (dry heat) 3 oz (85 g) | 22.1 g | 3 oz (85 g) | 18.8 g | 10.7 g |
| 27 | Almonds, raw 1 oz (23 whole kernels) (28.35 g) | 21.2 g | 1 oz (23 whole kernels) (28.35 g) | 6.0 g | 3.7 g |
| 28 | Tempeh 1 cup (166 g) | 20.3 g | 1 cup (166 g) | 33.7 g | 10.6 g |
| 29 | Tuna, light, canned in water, drained 1 can, drained (165 g) | 19.4 g | 1 can, drained (165 g) | 32.1 g | 22.6 g |
| 30 | Soybeans, boiled 1 cup (172 g) | 18.2 g | 1 cup (172 g) | 31.3 g | 10.6 g |
| 31 | Chia seeds, dried 1 oz (28.35 g) | 16.5 g | 1 oz (28.35 g) | 4.7 g | 3.4 g |
| 32 | Whole egg, hard-boiled 1 large egg (50 g) | 12.6 g | 1 large egg (50 g) | 6.3 g | 8.1 g |
| 33 | Edamame, prepared 1 cup (155 g) | 11.9 g | 1 cup (155 g) | 18.5 g | 9.8 g |
| 34 | Ricotta, part skim ½ cup (124 g) | 11.4 g | ½ cup (124 g) | 14.1 g | 8.3 g |
| 35 | Cottage cheese, lowfat, 2% milkfat 4 oz (113 g) | 10.5 g | 4 oz (113 g) | 11.8 g | 12.9 g |
| 36 | Greek yogurt, plain, nonfat 1 container (170 g) | 10.2 g | 1 container (170 g) | 17.3 g | 17.3 g |
| 37 | Tofu, firm (calcium sulfate and nigari) ¼ block (81 g) | 9.0 g | ¼ block (81 g) | 7.3 g | 11.6 g |
| 38 | Lentils, boiled (without salt) 1 cup (198 g) | 9.0 g | 1 cup (198 g) | 17.9 g | 7.8 g |
| 39 | Black beans, boiled 1 cup (172 g) | 8.9 g | 1 cup (172 g) | 15.2 g | 6.7 g |
| 40 | Chickpeas, boiled 1 cup (164 g) | 8.9 g | 1 cup (164 g) | 14.5 g | 5.4 g |
| 41 | Kidney beans, boiled 1 cup (177 g) | 8.7 g | 1 cup (177 g) | 15.3 g | 6.8 g |
| 42 | Green peas, boiled 1 cup (160 g) | 5.4 g | 1 cup (160 g) | 8.6 g | 6.4 g |
| 43 | Quinoa, cooked 1 cup (185 g) | 4.4 g | 1 cup (185 g) | 8.1 g | 3.7 g |
| 44 | Milk, whole (3.25% milkfat) 1 cup (244 g) | 3.2 g | 1 cup (244 g) | 7.7 g | 5.2 g |
| 45 | White rice, long-grain, cooked 1 cup (158 g) | 2.7 g | 1 cup (158 g) | 4.3 g | 2.1 g |
| 46 | Oats, cooked with water (without salt) 1 cup (234 g) | 2.5 g | 1 cup (234 g) | 5.9 g | 3.6 g |
Download the protein data (CSV and JSON)
Highest protein per serving
Servings are USDA's standard portions (a cup, an ounce, a can), so portion sizes differ between rows.
| # | Food | Serving | Protein per serving | Protein per 100 g |
|---|---|---|---|---|
| 1 | Pork chop, lean only, broiled 1 chop (edible part) (146 g) | 1 chop (edible part) (146 g) | 39.1 g | 26.8 g |
| 2 | Tempeh 1 cup (166 g) | 1 cup (166 g) | 33.7 g | 20.3 g |
| 3 | Tuna, light, canned in water, drained 1 can, drained (165 g) | 1 can, drained (165 g) | 32.1 g | 19.4 g |
| 4 | Soybeans, boiled 1 cup (172 g) | 1 cup (172 g) | 31.3 g | 18.2 g |
| 5 | Chicken breast, roasted ½ breast (86 g) | ½ breast (86 g) | 26.7 g | 31.0 g |
| 6 | Beef top sirloin, broiled 3 oz (85 g) | 3 oz (85 g) | 26.0 g | 30.6 g |
| 7 | Turkey breast, roasted 3 oz (85 g) | 3 oz (85 g) | 25.1 g | 29.5 g |
| 8 | Pork loin, roasted 3 oz (85 g) | 3 oz (85 g) | 24.3 g | 28.6 g |
| 9 | Lamb leg, roasted 3 oz (85 g) | 3 oz (85 g) | 24.1 g | 28.3 g |
| 10 | Ground beef, 85% lean, cooked (pan-browned) 3 oz (85 g) | 3 oz (85 g) | 23.6 g | 27.7 g |
High protein, low calorie foods
Protein per 100 kcal shows which foods give the most protein for the fewest calories.
| # | Food | Protein per 100 kcal | kcal per 100 g | Protein per 100 g |
|---|---|---|---|---|
| 1 | Shrimp, cooked | 24.2 g | 99 | 24.0 g |
| 2 | Tuna, light, canned in water, drained | 22.6 g | 86 | 19.4 g |
| 3 | Cod, cooked | 21.7 g | 105 | 22.8 g |
| 4 | Turkey breast, roasted | 21.7 g | 136 | 29.5 g |
| 5 | Tilapia, cooked | 20.4 g | 128 | 26.2 g |
| 6 | Chicken breast, roasted | 18.8 g | 165 | 31.0 g |
| 7 | Greek yogurt, plain, nonfat | 17.3 g | 59 | 10.2 g |
| 8 | Salmon, pink, canned, drained | 16.7 g | 138 | 23.1 g |
| 9 | Beef top sirloin, broiled | 16.7 g | 183 | 30.6 g |
| 10 | Chicken drumstick without skin, roasted | 15.6 g | 155 | 24.2 g |
Plant-based high protein foods
Plant foods only, ranked by protein per serving.
| # | Food | Serving | Protein per serving | Protein per 100 g |
|---|---|---|---|---|
| 1 | Tempeh 1 cup (166 g) | 1 cup (166 g) | 33.7 g | 20.3 g |
| 2 | Soybeans, boiled 1 cup (172 g) | 1 cup (172 g) | 31.3 g | 18.2 g |
| 3 | Edamame, prepared 1 cup (155 g) | 1 cup (155 g) | 18.5 g | 11.9 g |
| 4 | Lentils, boiled (without salt) 1 cup (198 g) | 1 cup (198 g) | 17.9 g | 9.0 g |
| 5 | Kidney beans, boiled 1 cup (177 g) | 1 cup (177 g) | 15.3 g | 8.7 g |
| 6 | Black beans, boiled 1 cup (172 g) | 1 cup (172 g) | 15.2 g | 8.9 g |
| 7 | Chickpeas, boiled 1 cup (164 g) | 1 cup (164 g) | 14.5 g | 8.9 g |
| 8 | Hemp seeds, hulled 3 tbsp (30 g) | 3 tbsp (30 g) | 9.5 g | 31.6 g |
| 9 | Green peas, boiled 1 cup (160 g) | 1 cup (160 g) | 8.6 g | 5.4 g |
| 10 | Pumpkin seeds, dried 1 oz (28.35 g) | 1 oz (28.35 g) | 8.6 g | 30.2 g |
Protein in individual foods
How these foods are ranked
All values come from USDA FoodData Central, SR Legacy (April 2018), which is public domain. Each food is the USDA entry closest to how it is eaten (cooked, boiled, canned or ready to eat), except foods eaten as they are, such as nuts, seeds and cheese. Servings are USDA's portion weights. Protein per 100 kcal uses USDA's own calorie values. Read our methodology.
USDA entries used (46)
- Parmesan, hard: FDC 170848
- Bacon, pan-fried: FDC 168322
- Beef jerky: FDC 167536
- Hemp seeds, hulled: FDC 170148
- Chicken breast, roasted: FDC 171477
- Beef top sirloin, broiled: FDC 168634
- Pumpkin seeds, dried: FDC 170556
- Turkey breast, roasted: FDC 174516
- Pork loin, roasted: FDC 168233
- Lamb leg, roasted: FDC 174314
- Ground beef, 85% lean, cooked (pan-browned): FDC 174034
- Ground turkey, cooked: FDC 171506
- Pork chop, lean only, broiled: FDC 168240
- Tilapia, cooked: FDC 175177
- Chicken thigh, roasted: FDC 172388
- Sardines, canned in oil, drained: FDC 175139
- Peanuts, dry-roasted: FDC 173806
- Mozzarella, part skim: FDC 170847
- Chicken drumstick without skin, roasted: FDC 172376
- Shrimp, cooked: FDC 175180
- Chicken wing with skin, roasted: FDC 173630
- Salmon, pink, canned, drained: FDC 175175
- Cheddar cheese: FDC 173414
- Cod, cooked: FDC 171956
- Peanut butter, smooth: FDC 174266
- Salmon, Atlantic, farmed, cooked (dry heat): FDC 175168
- Almonds, raw: FDC 170567
- Tempeh: FDC 174272
- Tuna, light, canned in water, drained: FDC 173709
- Soybeans, boiled: FDC 174271
- Chia seeds, dried: FDC 170554
- Whole egg, hard-boiled: FDC 173424
- Edamame, prepared: FDC 168411
- Ricotta, part skim: FDC 171248
- Cottage cheese, lowfat, 2% milkfat: FDC 172182
- Greek yogurt, plain, nonfat: FDC 170894
- Tofu, firm (calcium sulfate and nigari): FDC 172448
- Lentils, boiled (without salt): FDC 172421
- Black beans, boiled: FDC 173735
- Chickpeas, boiled: FDC 173757
- Kidney beans, boiled: FDC 173740
- Green peas, boiled: FDC 170420
- Quinoa, cooked: FDC 168917
- Milk, whole (3.25% milkfat): FDC 171265
- White rice, long-grain, cooked: FDC 168878
- Oats, cooked with water (without salt): FDC 173905
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Frequently asked questions
Which food has the most protein per 100 g?
Hard parmesan has the most protein per 100 g of the 46 foods ranked here, with 35.8 g. Next are pan-fried bacon (33.9 g) and beef jerky (33.2 g).
Which foods have the most protein per serving?
Per USDA serving, the top three are broiled pork chop (lean only, 39.1 g in 1 chop (edible part), 146 g), tempeh (33.7 g in 1 cup, 166 g) and canned light tuna in water (drained, 32.1 g in 1 can, 165 g).
What are the best high protein, low calorie foods?
By protein per 100 kcal, the top three are cooked shrimp (24.2 g, 99 kcal per 100 g), canned light tuna in water (drained, 22.6 g, 86 kcal per 100 g) and cooked cod (21.7 g, 105 kcal per 100 g).
What are the best plant-based sources of protein?
Per USDA serving, the top plant foods are tempeh (33.7 g in 1 cup, 166 g), boiled soybeans (31.3 g in 1 cup, 172 g) and prepared edamame (18.5 g in 1 cup, 155 g).
How much protein is in a 3 oz portion of different meats?
A 3 oz (85 g) portion has 26.0 g of protein for broiled beef top sirloin, 25.1 g for roasted turkey breast, 24.3 g for roasted pork loin, 24.1 g for roasted lamb leg, 23.6 g for cooked 85% lean ground beef (pan-browned), 23.3 g for cooked ground turkey, 21.0 g for roasted chicken thigh and 20.2 g for roasted chicken wing with skin.
How many foods are ranked here and where do the values come from?
46 foods are ranked here. Every value comes from USDA FoodData Central (SR Legacy), using USDA rows stored with the site's data and checked automatically against the USDA files.