High-protein foods, ranked
Every food here, sorted by how much protein you get per 100 calories. Tap one for portions, macros and comparisons.
Not listed? Look up any food. Calories in common foods
| # | Food | Per 100 cal | Per serving | Per 100 g |
|---|---|---|---|---|
| 1 | Shrimp 3 oz (85 g) | 24.2 g | 20.4 g | 24 g |
| 2 | Canned tuna 1 can (165 g) | 22.6 g | 32 g | 19.4 g |
| 3 | Cod 1 fillet (180 g) | 21.7 g | 41 g | 22.8 g |
| 4 | Egg white 1 large (33 g) | 21 g | 3.6 g | 10.9 g |
| 5 | Turkey breast 3 oz (85 g) | 20.5 g | 25.6 g | 30.1 g |
| 6 | Tilapia 1 fillet (87 g) | 20.5 g | 22.8 g | 26.2 g |
| 7 | Chicken breast ½ breast, bone and skin removed (86 g) | 18.8 g | 26.7 g | 31 g |
| 8 | Greek yogurt 1 container (156 g) | 16.9 g | 16.1 g | 10.3 g |
| 9 | Sirloin steak 3 oz (85 g) | 16.1 g | 25.8 g | 30.3 g |
| 10 | Pork chop 1 chop without refuse (146 g) | 14.9 g | 39.1 g | 26.8 g |
| 11 | Mushrooms 1 cup, pieces or slices (70 g) | 14.1 g | 2.2 g | 3.1 g |
| 12 | Chicken thigh 1 thigh with skin (137 g) | 13.9 g | 34 g | 24.8 g |
| 13 | Cottage cheese 1 cup (not packed) (226 g) | 12.8 g | 23.5 g | 10.4 g |
| 14 | Ground turkey (93% lean) 3 oz (85 g) | 12.7 g | 23 g | 27.1 g |
| 15 | Spinach 1 cup (30 g) | 12.6 g | 0.9 g | 2.9 g |
| 16 | Sardines 1 can (3.75 oz) (92 g) | 11.8 g | 22.6 g | 24.6 g |
| 17 | Firm tofu ½ cup (126 g) | 11.5 g | 11.3 g | 9 g |
| 18 | Asparagus ½ cup (90 g) | 10.9 g | 2.2 g | 2.4 g |
| 19 | Salmon ½ fillet (178 g) | 10.7 g | 39.3 g | 22.1 g |
| 20 | Tempeh 1 cup (166 g) | 10.6 g | 33.7 g | 20.3 g |
| 21 | Ground beef (85% lean) 1 patty (77 g) | 10.4 g | 19.9 g | 25.9 g |
| 22 | Sliced ham 1 slice (28 g) | 10.1 g | 4.6 g | 16.6 g |
| 23 | Edamame 1 cup (155 g) | 9.8 g | 18.4 g | 11.9 g |
| 24 | Mozzarella 1 oz (28.4 g) | 9.6 g | 6.9 g | 24.3 g |
| 25 | Chicken wings 1 piece (85 g) | 9.4 g | 20.2 g | 23.8 g |
| 26 | Egg 1 large (50 g) | 8.8 g | 6.3 g | 12.6 g |
| 27 | Kale 1 cup (21 g) | 8.3 g | 0.6 g | 2.9 g |
| 28 | Broccoli ½ cup, chopped or diced (44 g) | 8.2 g | 1.2 g | 2.8 g |
| 29 | Hard-boiled egg 1 large (50 g) | 8.1 g | 6.3 g | 12.6 g |
| 30 | Beef jerky 1 oz (28.4 g) | 8.1 g | 9.4 g | 33.2 g |
| 31 | Lentils 1 cup (198 g) | 7.8 g | 17.8 g | 9 g |
| 32 | Cauliflower 1 cup chopped (1/2" pieces) (107 g) | 7.6 g | 2 g | 1.9 g |
| 33 | Bacon 1 slice (11.5 g) | 7.2 g | 3.9 g | 33.9 g |
| 34 | Brussels sprouts ½ cup (78 g) | 7.2 g | 2 g | 2.6 g |
| 35 | Kidney beans 1 cup (177 g) | 6.9 g | 15.4 g | 8.7 g |
| 36 | Parmesan 1 tbsp (5 g) | 6.8 g | 1.4 g | 28.4 g |
| 37 | Black beans 1 cup (172 g) | 6.7 g | 15.3 g | 8.9 g |
| 38 | Green peas ½ cup (80 g) | 6.7 g | 4.2 g | 5.2 g |
| 39 | Milk (2%) 1 cup (244 g) | 6.6 g | 8.1 g | 3.3 g |
| 40 | Cheddar cheese 1 slice (21 g) | 5.7 g | 4.9 g | 23.3 g |
| 41 | Hemp seeds 3 tbsp (30 g) | 5.7 g | 9.5 g | 31.6 g |
| 42 | Feta 1 oz (28.4 g) | 5.4 g | 4 g | 14.2 g |
| 43 | Chickpeas 1 cup (164 g) | 5.4 g | 14.6 g | 8.9 g |
| 44 | Pumpkin seeds 1 oz (28.4 g) | 5.4 g | 8.6 g | 30.2 g |
| 45 | Whole milk 1 cup (244 g) | 5.2 g | 7.8 g | 3.2 g |
| 46 | Tomato 1 medium whole (2-3/5" dia) (123 g) | 5 g | 1.1 g | 0.9 g |
| 47 | Whole wheat bread 1 slice (32 g) | 4.9 g | 4 g | 12.4 g |
| 48 | Cucumber 1 cucumber (8-1/4") (301 g) | 4.7 g | 2.1 g | 0.7 g |
| 49 | Cheese pizza 1 piece, medium pizza (86 g) | 4.3 g | 9.8 g | 11.4 g |
| 50 | Peanuts 1 oz (28.4 g) | 4.2 g | 6.9 g | 24.4 g |
| 51 | Plain bagel 1 bagel (99 g) | 4 g | 10.5 g | 10.6 g |
| 52 | Pepperoni 1 oz (28 g) | 3.8 g | 5.4 g | 19.2 g |
| 53 | Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) | 3.8 g | 1.2 g | 1 g |
| 54 | Hot dog (beef) 1 hot dog (49 g) | 3.7 g | 5.7 g | 11.7 g |
| 55 | Peanut butter 2 tbsp (32 g) | 3.7 g | 7.1 g | 22.2 g |
| 56 | Almonds 1 oz (23 whole kernels) (28.4 g) | 3.7 g | 6 g | 21.2 g |
| 57 | Pistachios 1 oz (49 kernels) (28.4 g) | 3.7 g | 6 g | 21 g |
| 58 | Quinoa 1 cup (185 g) | 3.7 g | 8.1 g | 4.4 g |
| 59 | Pasta 1 cup spaghetti not packed (124 g) | 3.7 g | 7.2 g | 5.8 g |
| 60 | Sunflower seeds 1 cup (140 g) | 3.6 g | 29.1 g | 20.8 g |
| 61 | Oats (dry) 1 cup (81 g) | 3.5 g | 10.7 g | 13.2 g |
| 62 | Oatmeal (cooked) 1 cup (234 g) | 3.5 g | 5.9 g | 2.5 g |
| 63 | Sweet corn 1 ear medium (6-3/4" to 7-1/2" long) (103 g) | 3.5 g | 3.5 g | 3.4 g |
| 64 | Almond butter 1 tbsp (16 g) | 3.4 g | 3.4 g | 21 g |
| 65 | Chia seeds 1 oz (28.4 g) | 3.4 g | 4.7 g | 16.5 g |
| 66 | Flaxseed 1 tbsp, ground (7 g) | 3.4 g | 1.3 g | 18.3 g |
| 67 | Hummus 1 tbsp (15 g) | 3.3 g | 1.2 g | 7.8 g |
| 68 | Cashews 1 oz (28.4 g) | 3.3 g | 5.2 g | 18.2 g |
| 69 | White bread 1 slice (29 g) | 3.3 g | 2.6 g | 8.9 g |
| 70 | Popcorn (air-popped) 1 cup (8 g) | 3.3 g | 1 g | 12.9 g |
| 71 | Onion 1 medium (2-1/2" dia) (110 g) | 2.8 g | 1.2 g | 1.1 g |
| 72 | Flour tortilla 1 medium (45 g) | 2.7 g | 3.7 g | 8.2 g |
| 73 | Baked potato 1 potato medium (173 g) | 2.7 g | 4.3 g | 2.5 g |
| 74 | Walnuts 1 oz (14 halves) (28.4 g) | 2.3 g | 4.3 g | 15.2 g |
| 75 | Raspberries 1 cup (123 g) | 2.3 g | 1.5 g | 1.2 g |
| 76 | Peach 1 medium (2-2/3" dia) (150 g) | 2.3 g | 1.4 g | 0.9 g |
| 77 | Brown rice 1 cup (202 g) | 2.2 g | 5.5 g | 2.7 g |
| 78 | Sweet potato 1 medium (2" dia, 5" long, raw) (114 g) | 2.2 g | 2.3 g | 2 g |
| 79 | Strawberries 1 cup, halves (152 g) | 2.2 g | 1.1 g | 0.7 g |
| 80 | Carrots 1 medium (61 g) | 2.2 g | 0.5 g | 0.9 g |
| 81 | White rice 1 cup (158 g) | 2.1 g | 4.3 g | 2.7 g |
| 82 | Watermelon 1 cup, diced (152 g) | 2 g | 0.9 g | 0.6 g |
| 83 | Butter croissant 1 croissant, medium (57 g) | 2 g | 4.7 g | 8.2 g |
| 84 | Orange 1 fruit (2-5/8" dia) (131 g) | 1.9 g | 1.2 g | 0.9 g |
| 85 | Cream cheese 1 tbsp (14.5 g) | 1.8 g | 0.9 g | 6.2 g |
| 86 | Vanilla ice cream 1 serving 1/2 cup (66 g) | 1.7 g | 2.3 g | 3.5 g |
| 87 | Orange juice Juice of 1 orange (2-5/8" dia) (86 g) | 1.7 g | 0.7 g | 0.8 g |
| 88 | Glazed donut 1 doughnut (63 g) | 1.4 g | 3.8 g | 6.1 g |
| 89 | Mango 1 cup pieces (165 g) | 1.3 g | 1.3 g | 0.8 g |
| 90 | Avocado 1 avocado (201 g) | 1.3 g | 4 g | 2 g |
| 91 | Dark chocolate (70–85%) 1 oz (28.4 g) | 1.3 g | 2.2 g | 7.8 g |
| 92 | Banana 1 medium (7" to 7-7/8" long) (118 g) | 1.2 g | 1.3 g | 1.1 g |
| 93 | Blueberries 1 cup (148 g) | 1.2 g | 1 g | 0.7 g |
| 94 | Potato chips 1 oz (28.4 g) | 1.2 g | 1.8 g | 6.4 g |
| 95 | Beer (regular) 1 can (356 g) | 1.2 g | 1.8 g | 0.5 g |
| 96 | French fries 1 serving small (71 g) | 1.1 g | 2.4 g | 3.4 g |
| 97 | Raisins 1 small box (1.5 oz) (43 g) | 1.1 g | 1.4 g | 3.3 g |
| 98 | Grapes 1 cup (151 g) | 1 g | 1.1 g | 0.7 g |
| 99 | Pineapple 1 cup, chunks (165 g) | 1 g | 0.8 g | 0.5 g |
| 100 | Pear 1 medium (178 g) | 0.7 g | 0.7 g | 0.4 g |
| 101 | Apple 1 medium (3" dia) (182 g) | 0.6 g | 0.5 g | 0.3 g |
| 102 | Medjool dates 1 date, pitted (24 g) | 0.6 g | 0.4 g | 1.8 g |
| 103 | Butter 1 tbsp (14.2 g) | 0.1 g | 0.1 g | 0.9 g |
| 104 | Honey 1 tbsp (21 g) | 0.1 g | 0.1 g | 0.3 g |
| 105 | Red wine 1 fl oz (29.4 g) | 0.1 g | 0 g | 0.1 g |
| 106 | Olive oil 1 tablespoon (13.5 g) | 0 g | 0 g | 0 g |
About these numbers
Every value comes from USDA FoodData Central, the public nutrition database from the US Department of Agriculture. Each food page links to its exact USDA entry.
Protein per 100 calories shows how protein-dense a food is. It is handy when you are trying to hit a protein goal without going far over your calories.
General information, not medical advice. Values are averages; brands and recipes vary.