MicroNutritiousPrecision Food & Nutrient Analytics

Highest Protein Foods

Foods ranked by protein per 100 g from USDA FoodData Central.

Protein supplies the amino acids the body uses to build and repair muscle, skin, enzymes, and hormones. Needs vary by body weight, age, and activity level, and most people can meet them through food alone — very high intakes offer little additional benefit and, for people with existing kidney disease, may need to be limited under medical guidance.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodProtein per 100 g
Soy protein isolate88.3 g
Soy protein isolate, potassium type88.3 g
Egg, white, dried, stabilized, glucose reduced84.1 g
Egg, white, dried, powder, stabilized, glucose reduced82.4 g
Egg, white, dried79.9 g
Egg, white, dried, flakes, stabilized, glucose reduced76.9 g
Vital wheat gluten75.2 g
Soy protein concentrate, produced by acid wash63.6 g
Soy protein concentrate, produced by alcohol extraction63.6 g
Fish, cod, Atlantic, dried and salted62.8 g
Seaweed, spirulina, dried57.5 g
Egg substitute, powder55.5 g
Tofu, dried-frozen (koyadofu)52.5 g
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate52.4 g
Peanut flour, defatted52.2 g
Soy flour, defatted51.5 g
Seeds, sesame flour, low-fat50.1 g
Protein supplement, milk based, Muscle Milk Light, powder50 g
Seeds, cottonseed flour, low fat (glandless)49.8 g
Soy flour, low-fat49.8 g
Soy meal, defatted, raw49.2 g
Seeds, cottonseed meal, partially defatted (glandless)49.1 g
Egg, whole, dried, stabilized, glucose reduced48.2 g
Egg, whole, dried48.1 g
Seeds, sunflower seed flour, partially defatted48.1 g
Mollusks, whelk, unspecified, cooked, moist heat47.7 g
Protein supplement, milk based, Muscle Milk, powder45.7 g
Soybeans, mature seeds, dry roasted43.3 g
Meat extender41.7 g
Cheese, parmesan, low sodium41.6 g
Seeds, cottonseed flour, partially defatted (glandless)41 g
Leavening agents, yeast, baker's, active dry40.4 g
Seeds, sesame flour, partially defatted40.3 g
Parmesan cheese topping, fat free40 g
Pork, cured, bacon, cooked, microwaved39 g
Flour, soy, full-fat38.6 g
Soybeans, mature seeds, roasted, no salt added38.6 g
Soybeans, mature seeds, roasted, salted38.6 g
Soy flour, full-fat, roasted38.1 g
Cheese, parmesan, shredded37.9 g
Soy flour, full-fat, raw37.8 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium37 g
Veal, leg (top round), separable lean only, cooked, braised36.7 g
Soybeans, mature seeds, raw36.5 g
Game meat, deer, shoulder clod, separable lean only, cooked, braised36.3 g
Lupins, mature seeds, raw36.2 g
Milk, dry, nonfat, regular, without added vitamin A and vitamin D36.2 g
Veal, leg (top round), separable lean and fat, cooked, braised36.2 g
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised36.1 g
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised36.1 g
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted35.8 g
Cheese, parmesan, hard35.8 g
Pork, cured, bacon, cooked, baked35.7 g
Veal, shoulder, arm, separable lean only, cooked, braised35.7 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised35.6 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised35.6 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised35.6 g
Seeds, safflower seed meal, partially defatted35.6 g
Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised35.5 g
Milk, dry, nonfat, calcium reduced35.5 g
Milk, dry, nonfat, instant, with added vitamin A and vitamin D35.1 g
Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised34.9 g
Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised34.9 g
Game meat, beaver, cooked, roasted34.8 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised34.7 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised34.7 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised34.6 g
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised34.6 g
Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised34.5 g
Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised34.5 g
Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised34.4 g
Veal, rib, separable lean only, cooked, braised34.4 g
Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised34.3 g
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised34.3 g
Milk, buttermilk, dried34.3 g
Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised34.2 g
Egg, yolk, dried34.2 g
Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised34.2 g
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised34.1 g
Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised34.1 g
Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised34 g
Veal, sirloin, separable lean only, cooked, braised34 g
Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised33.9 g
Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried33.9 g
Pork, cured, bacon, pre-sliced, cooked, pan-fried33.9 g
Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised33.8 g
Peanut flour, low fat33.8 g
Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered33.7 g
Emu, full rump, cooked, broiled33.7 g
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised33.7 g
Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised33.7 g
Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised33.6 g
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised33.6 g
Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised33.6 g
Veal, loin, separable lean only, cooked, braised33.6 g
Veal, shoulder, arm, separable lean and fat, cooked, braised33.6 g
Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted33.5 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised33.4 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised33.4 g
Chicken, broilers or fryers, breast, meat only, cooked, fried33.4 g