Foods high in protein

Per 100 g, the foods highest in protein on our list are veal (37 g), Parmesan cheese (36 g) and bacon (34 g). Protein helps build and repair tissue and keeps meals filling. Most adults need roughly 0.8 g per kg of body weight a day, more if very active or older.

Vegan only Under 150 kcal per 100 g114 foods

Protein in each food. Select a column heading to sort. Daily value: 50 g.
Food
Veal	37 g	31 g (3 oz cooked)	18 g	50
Parmesan cheese	36 g	3.6 g (2 tbsp grated)	9.1 g	26
Bacon	34 g	8.1 g (3 slices)	7.2 g	11
Hemp seeds	32 g	9.5 g (3 tbsp)	5.7 g	59
Chicken breast	31 g	37 g (1 portion)	19 g	52
Pumpkin seeds	30 g	8.5 g (1 oz)	5.4 g	53
Venison	30 g	26 g (3 oz cooked)	19 g	61
Turkey breast	30 g	26 g (3 oz roasted)	20 g	54
Sirloin steak	29 g	25 g (3 oz cooked)	17 g	48
Lamb	28 g	24 g (3 oz roasted)	15 g	42
Ground beef	28 g	24 g (3 oz cooked)	11 g	29
Ground turkey	27 g	23 g (3 oz cooked)	13 g	38
Pork chop	27 g	37 g (1 chop)	15 g	40
Beef liver	27 g	23 g (3 oz cooked)	15 g	85
Lean ground beef	26 g	22 g (1 patty)	15 g	44
Pork tenderloin	26 g	22 g (3 oz roasted)	18 g	53
Tilapia	26 g	23 g (1 fillet)	20 g	60
Peanuts	26 g	7.2 g (1 oz)	4.6 g	41
Chicken thigh	25 g	13 g (1 thigh, meat only)	14 g	38
Sardines	25 g	23 g (1 can, drained)	12 g	57
Fresh tuna	24 g	21 g (3 oz raw)	22 g	66
Shrimp	24 g	20 g (3 oz cooked)	24 g	67
Mackerel	24 g	20 g (3 oz cooked)	9.1 g	34
Trout	24 g	17 g (1 fillet)	14 g	59
Mussels	24 g	20 g (3 oz cooked)	14 g	64
Chicken wings	24 g	24 g (3 wings)	9.4 g	23
Duck	23 g	20 g (3 oz, meat only)	12 g	36
Cheddar cheese	23 g	6.4 g (1 slice)	5.7 g	15
Cod	23 g	41 g (1 fillet)	22 g	66
Peanut butter	22 g	7.1 g (2 tbsp)	3.7 g	25
Mozzarella	22 g	6.2 g (1 oz)	7.4 g	16
Salmon	22 g	27 g (1 fillet portion)	11 g	39
Salami	22 g	6.1 g (1 oz)	6.5 g	6
Almonds	21 g	5.9 g (1 oz)	3.7 g	64
Sunflower seeds	21 g	7.3 g (1/4 cup kernels)	3.6 g	70
Tempeh	20 g	17 g (3 oz)	11 g	47
Pistachios	20 g	5.6 g (1 oz)	3.6 g	35
Canned salmon	20 g	17 g (3 oz)	15 g	52
Tuna	19 g	28 g (1 can, drained)	23 g	62
Flaxseed	18 g	1.3 g (1 tbsp ground)	3.4 g	58
Cashews	18 g	5.1 g (1 oz)	3.3 g	32
Crab	18 g	15 g (3 oz cooked)	22 g	69
Sesame seeds	18 g	1.6 g (1 tbsp)	3.1 g	55
Tahini	17 g	2.6 g (1 tbsp)	2.9 g	22
Oats	17 g	6.8 g (1/2 cup dry)	4.3 g	45
Ham	17 g	9.3 g (2 slices)	10 g	22
Chia seeds	17 g	2 g (1 tbsp)	3.4 g	67
Hamburger	17 g	15 g (1 single hamburger)	5.6 g	18
Walnuts	15 g	4.3 g (1 oz)	2.3 g	23
Hazelnuts	15 g	4.2 g (1 oz)	2.4 g	45
Brazil nuts	14 g	0.7 g (1 nut)	2.2 g	28
Feta cheese	14 g	4 g (1 oz)	5.4 g	9
Pork sausage	14 g	6.9 g (2 links)	3.5 g	7
Pine nuts	14 g	1.2 g (1 tbsp)	2 g	34
Granola	14 g	8.3 g (1/2 cup)	2.8 g	41
Popcorn	13 g	3.1 g (3 cups air-popped)	3.3 g	43
Eggs	13 g	6.3 g (1 large egg)	8.8 g	40
Whole wheat bread	12 g	4 g (1 slice)	4.9 g	39
Edamame	12 g	18 g (1 cup shelled)	9.8 g	72
Hot dog	12 g	6.1 g (1 frank)	3.7 g	7
Oysters	11 g	9.6 g (6 medium)	11 g	77
Egg whites	11 g	3.6 g (1 large egg white)	21 g	48
Sourdough bread	11 g	3.4 g (1 slice)	4 g	21
Bagel	11 g	11 g (1 medium bagel)	4 g	43
Soy sauce	11 g	1.9 g (1 tbsp)	18 g	0
Cottage cheese	10 g	12 g (1/2 cup)	13 g	36
Cheese pizza	10 g	11 g (1 slice)	3.9 g	19
Greek yogurt	10 g	17 g (1 container)	17 g	60
Instant ramen	10 g	8.2 g (1 package)	2.3 g	9
Granola bar	10 g	2.5 g (1 bar)	2.1 g	17
Pretzels	10 g	2.8 g (1 oz)	2.6 g	15
Pecans	9.2 g	2.6 g (1 oz)	1.3 g	20
Tofu	9 g	11 g (1/2 cup)	12 g	69
Lentils	9 g	18 g (1 cup cooked)	7.8 g	71
Pinto beans	9 g	15 g (1 cup cooked)	6.3 g	65
Whole milk Greek yogurt	9 g	15 g (1 container)	9.3 g	25
Chickpeas	8.9 g	15 g (1 cup cooked)	5.4 g	56
Black beans	8.9 g	15 g (1 cup cooked)	6.7 g	69
White bread	8.8 g	2.2 g (1 slice)	3.3 g	20
Kidney beans	8.7 g	15 g (1 cup cooked)	6.8 g	65
Rye bread	8.5 g	2.7 g (1 slice)	3.3 g	23
Split peas	8.3 g	16 g (1 cup cooked)	7.1 g	62
Navy beans	8.2 g	15 g (1 cup cooked)	5.9 g	68
Flour tortilla	8.2 g	4 g (1 tortilla)	2.7 g	15
Rice cakes	8.2 g	1.5 g (2 cakes)	2.1 g	27
Croissant	8.2 g	4.7 g (1 medium croissant)	2 g	12
Macadamia nuts	7.9 g	2.2 g (1 oz)	1.1 g	17
Dark chocolate	7.8 g	1.6 g (2 squares)	1.3 g	14
Hummus	7.8 g	2.3 g (2 tbsp)	3.3 g	31
Milk chocolate	7.7 g	3.4 g (1 bar)	1.4 g	6
Potato chips	6.4 g	1.8 g (1 oz)	1.2 g	31
Garlic	6.4 g	0.2 g (1 clove)	4.3 g	63
Cream cheese	6.2 g	1.8 g (2 tbsp)	1.8 g	8
Whole wheat pasta	6 g	8.4 g (1 cup cooked)	4 g	42
Corn flakes	5.9 g	1.7 g (1 cup)	1.5 g	70
Pasta	5.8 g	8.1 g (1 cup cooked)	3.7 g	26
Corn tortilla	5.7 g	1.5 g (1 tortilla)	2.6 g	38
Green peas	5.4 g	3.9 g (1/2 cup)	6.7 g	82
Chocolate hazelnut spread	5.4 g	2 g (2 tbsp)	1 g	4
Doughnut	5.3 g	2.5 g (1 medium doughnut)	1.2 g	8
Chocolate chip cookies	5.1 g	1.1 g (2 cookies)	1 g	10
Mac and cheese	4.9 g	9.2 g (1 cup)	2.6 g	13
Quinoa	4.4 g	8.1 g (1 cup cooked)	3.7 g	49
Wild rice	4 g	6.5 g (1 cup cooked)	4 g	35
Couscous	3.8 g	6 g (1 cup cooked)	3.4 g	24
Kefir	3.8 g	9.2 g (1 cup)	8.8 g	76
Millet	3.5 g	6.1 g (1 cup cooked)	2.9 g	29
Plain yogurt	3.5 g	8.5 g (1 cup)	5.7 g	30
Buckwheat	3.4 g	5.7 g (1 cup cooked)	3.7 g	46
Skim milk	3.4 g	8.3 g (1 cup)	9.9 g	74
Soy milk	3.3 g	7.9 g (1 cup)	6.1 g	37
Milk	3.1 g	7.7 g (1 cup)	5.2 g	31
Bulgur	3.1 g	5.6 g (1 cup cooked)	3.7 g	51
Brown rice	2.7 g	5.3 g (1 cup cooked)	2.2 g	27

Source: USDA FoodData Central. Last updated October 8, 2026.