Highest-protein foods
Protein per 100 g tells you how much protein a fixed weight of food delivers. Lean meats, fish and cured or dried foods top the list, because taking out water concentrates the protein. We left protein powders out so the list reflects real meals.
| # | Food | Protein / 100 g | kcal | Protein | Carbs | Fat | Serving |
|---|---|---|---|---|---|---|---|
| 1 | Vital wheat gluten (dry flour) · Plant Protein | 75.2 g | 370 | 75.2 | 13.8 | 1.9 | 1/4 cup (30 g) |
| 2 | Textured vegetable protein (TVP), dry · Plant Protein | 52 g | 330 | 52 | 33 | 1.2 | 1/4 cup dry (24 g) |
| 3 | Bacon, pork (pan-fried) · Meat & Poultry | 37 g | 541 | 37 | 1.4 | 41.8 | 3 slices (24 g) |
| 4 | Parmesan cheese, hard · Eggs & Dairy | 35.8 g | 392 | 35.8 | 3.2 | 25.8 | 1 tbsp grated (5 g) |
| 5 | Beef jerky · Snacks & Other | 33.2 g | 410 | 33.2 | 11 | 25.6 | 1 oz (28 g) |
| 6 | Protein bar (typical whey-based) · Snacks & Other | 33 g | 360 | 33 | 37 | 11 | 1 bar (60 g) |
| 7 | Hemp seeds, hulled · Nuts & Seeds | 31.6 g | 553 | 31.6 | 8.7 | 48.8 | 3 tbsp (30 g) |
| 8 | Chicken breast, skinless (roasted) · Meat & Poultry | 31 g | 165 | 31 | 0 | 3.6 | 1 palm-size portion (120 g) |
| 9 | Pumpkin seeds / pepitas (dried) · Nuts & Seeds | 30.2 g | 559 | 30.2 | 10.7 | 49.1 | 1 oz (28 g) |
| 10 | Tuna, light, canned in oil (drained) · Fish & Seafood | 29.1 g | 198 | 29.1 | 0 | 8.2 | 1 can drained (142 g) |
| 11 | Peanuts (raw) · Nuts & Seeds | 25.8 g | 567 | 25.8 | 16.1 | 49.2 | 1 oz (28 g) |
| 12 | Tuna, light, canned in water (drained) · Fish & Seafood | 25.5 g | 116 | 25.5 | 0 | 0.8 | 1 can drained (142 g) |
| 13 | Peanut butter, smooth (salted) · Nuts & Seeds | 25.1 g | 588 | 25.1 | 20 | 50.4 | 2 tbsp (32 g) |
| 14 | Seitan (prepared wheat gluten) · Plant Protein | 25 g | 141 | 25 | 6 | 2 | 1 portion (100 g) |
| 15 | Cheddar cheese · Eggs & Dairy | 24.9 g | 403 | 24.9 | 1.3 | 33.1 | 1 slice / 1 oz (28 g) |
| 16 | Sardines, canned in oil, with bones (drained) · Fish & Seafood | 24.6 g | 208 | 24.6 | 0 | 11.5 | 1 can drained (92 g) |
| 17 | Tuna, yellowfin steak (raw) · Fish & Seafood | 24.4 g | 109 | 24.4 | 0 | 0.5 | 1 steak (150 g) |
| 18 | Mozzarella, part-skim · Eggs & Dairy | 24.3 g | 254 | 24.3 | 2.8 | 15.9 | 1 oz (28 g) (28 g) |
| 19 | Turkey breast, skinless (raw) · Meat & Poultry | 23.7 g | 114 | 23.7 | 0.1 | 1.5 | 1 portion (150 g) |
| 20 | Beef top sirloin steak, lean, trimmed (raw) · Meat & Poultry | 22.6 g | 135 | 22.6 | 0 | 4.7 | 1 small steak (170 g) |
| 21 | Chicken breast, skinless (raw) · Meat & Poultry | 22.5 g | 120 | 22.5 | 0 | 2.6 | 1 medium breast (174 g) |
| 22 | Ground beef 95% lean / 5% fat (raw) · Meat & Poultry | 21.4 g | 137 | 21.4 | 0 | 5 | 1/4 lb patty (113 g) |
| 23 | Pork loin chop, lean (raw) · Meat & Poultry | 21.4 g | 143 | 21.4 | 0 | 6.3 | 1 boneless chop (150 g) |
| 24 | Almonds (raw) · Nuts & Seeds | 21.2 g | 579 | 21.2 | 21.6 | 49.9 | 1 oz (~23 almonds) (28 g) |
| 25 | Pork tenderloin, lean (raw) · Meat & Poultry | 21 g | 120 | 21 | 0 | 3.5 | 1 portion (150 g) |
Values per 100 g unless noted; typical USDA-based figures. Grains and legumes are cooked weights.
Frequently asked questions
What food has the most protein per 100 g?
Among whole foods in our database, dried and lean animal foods and soy products rank highest. Per 100 g raw, lean poultry and white fish typically provide 20–25 g, and cooking concentrates this further.
Is protein per 100 g or per calorie more useful?
Per calorie matters more when cutting, because it shows how much protein you get within a calorie budget. Per 100 g is handy for planning portions. Our best protein-per-calorie list covers the other side.