Free Protein Dataset: 1,804 Foods from USDA FoodData Central
This is a free table of protein, calories and protein per 100 kcal for 1,804 foods, built from USDA FoodData Central. Download it as CSV or JSON, use it in your own project, and credit the source with the citation below. Every food has English and French names; Italian and Spanish names are included where we publish them.
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The standard CSV uses commas and dot decimals, for pandas, R and databases. The Excel version uses semicolons and decimal commas, for Excel set to French, Italian or Spanish. The JSON file also lists every household measure for each food.
Core foods
This table shows the 122 core foods; the downloads hold all 1,804.
Select a column heading to sort the table.
| Food | Protein / 100 g | kcal / 100 g | Protein / 100 kcal |
|---|---|---|---|
| Cod, Pacific, cooked | 20.4 | 84 | 24.3 |
| Shrimp, cooked | 24.0 | 99 | 24.2 |
| Shrimp, raw | 20.1 | 85 | 23.6 |
| Tuna, light, canned in water, drained | 19.4 | 86 | 22.6 |
| Cod, cooked | 22.8 | 105 | 21.7 |
| Cod, Atlantic, raw | 17.8 | 82 | 21.7 |
| Turkey breast, roasted | 29.5 | 136 | 21.7 |
| Turkey breast, with added solution, roasted | 27.9 | 130 | 21.5 |
| Egg white, raw | 10.9 | 52 | 21.0 |
| Tilapia, raw | 20.1 | 96 | 20.9 |
| Turkey breast, meat only, raw | 23.3 | 114 | 20.5 |
| Tilapia, cooked | 26.2 | 128 | 20.4 |
| Shrimp, canned | 20.4 | 100 | 20.4 |
| Canadian bacon, pan-fried | 28.3 | 146 | 19.4 |
| Chicken breast, roasted | 31.0 | 165 | 18.8 |
| Chicken breast, raw | 22.5 | 120 | 18.8 |
| Tuna, white, canned in water, drained | 23.6 | 128 | 18.5 |
| Turkey breast, meat and skin, roasted | 29.0 | 164 | 17.7 |
| Greek yogurt, plain, nonfat | 10.2 | 59 | 17.3 |
| Cottage cheese, lowfat, 1% milkfat | 12.4 | 72 | 17.2 |
| Salmon, pink, canned, drained | 23.1 | 138 | 16.7 |
| Chicken drumstick without skin, raw | 19.4 | 116 | 16.7 |
| Beef top sirloin, broiled | 30.6 | 183 | 16.7 |
| Chicken thigh, raw | 19.7 | 121 | 16.2 |
| Tuna, bluefin, fresh, raw | 23.3 | 144 | 16.2 |
| Lamb leg, lean only, raw | 20.6 | 128 | 16.1 |
| Chicken drumstick without skin, roasted | 24.2 | 155 | 15.6 |
| Chicken wing meat only, roasted | 30.5 | 203 | 15.0 |
| Pork loin, lean only, raw | 21.4 | 143 | 15.0 |
| Pork chop, lean only, broiled | 26.8 | 180 | 14.9 |
| Lamb leg, roasted | 28.3 | 191 | 14.8 |
| Beef tenderloin steak, broiled | 29.0 | 200 | 14.5 |
| Rib eye, small end, lean only, choice, broiled | 28.9 | 205 | 14.1 |
| Salmon, Atlantic, wild, cooked (dry heat) | 25.4 | 182 | 14.0 |
| Salmon, Atlantic, wild, raw | 19.8 | 142 | 14.0 |
| Chicken thigh, roasted | 24.8 | 179 | 13.8 |
| Pork loin, roasted | 28.6 | 209 | 13.7 |
| Pork loin, lean only, broiled | 28.6 | 210 | 13.6 |
| Ground turkey, cooked | 27.4 | 203 | 13.5 |
| Ground turkey, raw | 19.7 | 148 | 13.3 |
| Cottage cheese, lowfat, 2% milkfat | 10.5 | 81 | 12.9 |
| Ground turkey, 93% lean, cooked | 27.1 | 213 | 12.7 |
| Ground beef, 90% lean, cooked (pan-browned) | 28.5 | 230 | 12.4 |
| Pork chop, lean and fat, broiled | 25.6 | 209 | 12.3 |
| Chicken drumstick with skin, roasted | 23.4 | 191 | 12.2 |
| Pork chop, lean and fat, raw | 20.7 | 170 | 12.2 |
| Tofu, extra firm (nigari) | 10.0 | 83 | 12.0 |
| Tofu, raw, firm (calcium sulfate) | 17.3 | 144 | 12.0 |
| Sardines, canned in oil, drained | 24.6 | 208 | 11.8 |
| Tofu, firm (calcium sulfate and nigari) | 9.0 | 78 | 11.6 |
| Ground beef, 90% lean, raw | 20.0 | 176 | 11.4 |
| Cottage cheese, creamed, large or small curd | 11.1 | 98 | 11.3 |
| Sardines, canned in tomato sauce, drained | 20.9 | 185 | 11.3 |
| Broccoli, frozen, boiled | 3.1 | 28 | 11.1 |
| Pork loin, lean and fat, roasted | 27.1 | 248 | 10.9 |
| Ground beef, 85% lean, cooked (pan-browned) | 27.7 | 256 | 10.8 |
| Salmon, Atlantic, farmed, cooked (dry heat) | 22.1 | 206 | 10.7 |
| Broccoli florets, raw | 3.0 | 28 | 10.6 |
| Soybeans, boiled | 18.2 | 172 | 10.6 |
| Tempeh | 20.3 | 192 | 10.6 |
| Edamame, frozen, unprepared | 11.2 | 109 | 10.3 |
| Chicken thigh with skin, roasted | 23.3 | 232 | 10.0 |
| Ground beef, 80% lean, cooked (pan-browned) | 27.0 | 272 | 9.9 |
| Milk, nonfat (skim) | 3.4 | 34 | 9.9 |
| Lamb leg, lean and fat, roasted | 25.6 | 258 | 9.9 |
| Edamame, prepared | 11.9 | 121 | 9.8 |
| Salmon, Atlantic, farmed, raw | 20.4 | 208 | 9.8 |
| Mozzarella, part skim | 24.3 | 254 | 9.6 |
| Chicken wing with skin, roasted | 23.8 | 254 | 9.4 |
| Greek yogurt, plain, whole milk | 9.0 | 97 | 9.3 |
| Chicken wing with skin, raw | 17.5 | 191 | 9.2 |
| Parmesan, hard | 35.8 | 392 | 9.1 |
| Green soybeans, raw | 13.0 | 147 | 8.8 |
| Whole egg, raw | 12.6 | 143 | 8.8 |
| Green soybeans, boiled | 12.4 | 141 | 8.8 |
| Ground beef, 85% lean, raw | 18.6 | 215 | 8.6 |
| Broccoli, raw | 2.8 | 34 | 8.3 |
| Ricotta, part skim | 11.4 | 138 | 8.3 |
| Whole egg, hard-boiled | 12.6 | 155 | 8.1 |
| Beef jerky | 33.2 | 410 | 8.1 |
| Turkey bacon, microwaved | 29.5 | 368 | 8.0 |
| Lentils, boiled (without salt) | 9.0 | 116 | 7.8 |
| Bacon, pan-fried | 33.9 | 468 | 7.2 |
| Lentils, raw (dry) | 24.6 | 352 | 7.0 |
| Kidney beans, boiled | 8.7 | 127 | 6.8 |
| Broccoli, boiled | 2.4 | 35 | 6.8 |
| Black beans, boiled | 8.9 | 132 | 6.7 |
| Milk, reduced fat (2% milkfat) | 3.3 | 50 | 6.6 |
| Bacon, baked | 35.7 | 548 | 6.5 |
| Green peas, boiled | 5.4 | 84 | 6.4 |
| Hemp seeds, hulled | 31.6 | 553 | 5.7 |
| Cheddar cheese | 22.9 | 403 | 5.7 |
| Chickpeas, dry | 20.5 | 378 | 5.4 |
| Pumpkin seeds, dried | 30.2 | 559 | 5.4 |
| Chickpeas, boiled | 8.9 | 164 | 5.4 |
| Milk, whole (3.25% milkfat) | 3.2 | 61 | 5.2 |
| Chickpeas, canned, drained and rinsed | 7.0 | 138 | 5.1 |
| Chickpeas, canned, drained | 7.1 | 139 | 5.1 |
| Peanut butter, smooth, reduced fat | 25.9 | 520 | 5.0 |
| Egg yolk, raw | 15.9 | 322 | 4.9 |
| Peanuts, oil-roasted | 28.0 | 599 | 4.7 |
| Peanuts, raw | 25.8 | 567 | 4.6 |
| Peanuts, dry-roasted | 24.4 | 587 | 4.1 |
| Peanut butter, chunk style | 24.1 | 589 | 4.1 |
| Quinoa, uncooked | 14.1 | 368 | 3.8 |
| Peanut butter, smooth | 22.2 | 598 | 3.7 |
| Quinoa, cooked | 4.4 | 120 | 3.7 |
| Almonds, raw | 21.2 | 579 | 3.7 |
| Oats, cooked with water (without salt) | 2.5 | 71 | 3.6 |
| Bacon, raw | 13.7 | 393 | 3.5 |
| Oats, regular and quick, dry | 13.2 | 379 | 3.5 |
| Chia seeds, dried | 16.5 | 486 | 3.4 |
| Potato, baked, with skin | 2.5 | 93 | 2.7 |
| Potato, raw, with skin | 2.1 | 77 | 2.7 |
| Brown rice, long-grain, cooked | 2.7 | 123 | 2.2 |
| White rice, long-grain, cooked | 2.7 | 130 | 2.1 |
| Potato, boiled, without skin | 1.7 | 86 | 2.0 |
| White rice, long-grain, raw | 7.1 | 365 | 2.0 |
| Avocado, Florida | 2.2 | 120 | 1.9 |
| Avocado, raw | 2.0 | 160 | 1.3 |
| Banana, raw | 1.1 | 89 | 1.2 |
| Avocado, California | 2.0 | 167 | 1.2 |
How to cite
Plain text
NoGymLab. Open Protein Dataset, version 1.0 (2026-11-06). Compiled from U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. https://nogymlab.com/nutrition/protein/open-data/
BibTeX
@misc{nogymlab_open_protein_dataset_2026, author = {{NoGymLab}}, title = {Open Protein Dataset}, version = {1.0}, year = {2026}, date = {2026-11-06}, url = {https://nogymlab.com/nutrition/protein/open-data/}, note = {Compiled from U.S. Department of Agriculture, Agricultural Research Service, FoodData Central (SR Legacy, April 2018)}} Methodology
- Source: USDA FoodData Central, SR Legacy (April 2018), the same release behind the food pages and the Protein Tracker on this site. Each row keeps its FDC ID.
- Rows: the 1,804 foods of the Protein Tracker's food list, selected from SR Legacy. USDA categories for spices, baby foods, fast foods, restaurant foods, alcoholic beverages and branded products were excluded; a few individual items from other categories can still carry those labels (for example, Chinese-restaurant rice). The 122 core foods are the ones with a food page or a row in the protein rankings on this site; their values were checked against those pages.
- Protein per 100 kcal = protein (g) ÷ energy (kcal) × 100, rounded to one decimal. The 7 foods with 0 kcal (such as water and plain tea) have no value in that column.
- Rounding: nutrient values are USDA values rounded to two decimals. Protein per household measure is rounded to one decimal.
- Names: every food has an English and a French name. Italian and Spanish names are given for the core foods we publish in those languages (78 and 74 of 122); the other cells are empty.
- Household measures (cup, slice, piece…) are USDA portion weights. The CSV files carry the first listed measure; the JSON file lists all of them, with French labels.
- Limits: these are USDA reference values for a typical sample, and they vary by product, brand, cut and cooking method. SR Legacy is no longer updated by USDA. This dataset is for information only and is not medical or dietary advice.
Licence
Our compilation, translations and computed columns are dedicated to the public domain under CC0 1.0. The underlying USDA data is public domain; USDA asks that you credit FoodData Central as the source.
Changelog
- Version 1.0 · November 2026: first release, 1,804 foods, 122 of them in the core set.
Frequently asked questions
Can I use this dataset commercially?
Yes. Our compilation, translations and computed columns are released under CC0 1.0, so you can copy, change and use them with no permission. The underlying USDA data is public domain; USDA asks for credit to the source.
Where do the values come from?
Every row comes from a USDA FoodData Central record (SR Legacy, April 2018), and the FDC ID is in the file so you can check it. Values are per 100 g of the food as listed, raw or cooked as named.
How is protein per 100 kcal calculated?
Protein in grams divided by energy in kilocalories, multiplied by 100, rounded to one decimal.
Why do my food labels show different numbers?
USDA values are reference values for a typical sample. Brands, cuts and cooking methods change the numbers, so use the label on your product when you have it.