Food protein database
Protein in 796 foods
The ProteinTally food database gives the protein in 796 common foods per typical serving and per 100 g, sourced from USDA FoodData Central, with one page per food. It is free, for anyone tracking protein. Search a food, browse by category, or jump to the highest-protein rankings.
Meat & poultry
133 foods · ranked by protein per serving
Pulled pork1 cup32.9g proteinBottom round steak3 oz cooked29.2g proteinVeal chop3 oz cooked28.6g proteinVeal shoulder3 oz cooked28.6g proteinBeef brisket3 oz cooked28.2g proteinVeal cutlet3 oz cooked28.2g proteinLamb shoulder3 oz cooked27.9g proteinBeef stew meat3 oz cooked27.5g proteinPheasant3 oz cooked27.5g proteinTop round steak3 oz cooked27g proteinGround turkey (fat free)3 oz cooked26.9g proteinEmu3 oz cooked26.6g proteinBeef chuck roast3 oz cooked26.4g proteinChicken breast3 oz cooked26.4g proteinLamb shank3 oz cooked26.4g proteinLamb liver3 oz cooked26g proteinChicken gizzards3 oz cooked25.8g proteinRabbit3 oz cooked25.8g proteinElk3 oz cooked25.7g proteinVenison3 oz cooked25.7g proteinTurkey drumstick3 oz cooked25.6g proteinTurkey wing3 oz cooked25.6g proteinLamb loin chop3 oz cooked25.5g proteinSkirt steak3 oz cooked25.5g proteinChicken breast with skin3 oz cooked25.3g proteinEye of round roast3 oz cooked25.3g proteinBeef sirloin steak3 oz cooked25.2g proteinNew York strip steak3 oz cooked25.1g proteinTurkey breast3 oz cooked25.1g proteinMoose3 oz cooked24.9g proteinCountry-style pork ribs3 oz cooked24.8g proteinBeef liver3 oz cooked24.7g proteinDuck leg3 oz cooked24.7g proteinGoose3 oz cooked24.7g proteinPork spare ribs3 oz cooked24.7g proteinRoast turkey3 oz cooked24.7g proteinBeef short ribs3 oz cooked24.5g proteinRoast turkey with skin3 oz cooked24.3g proteinBeef heart3 oz cooked24.2g proteinBison3 oz cooked24.1g proteinLeg of lamb3 oz cooked24.1g proteinWild boar3 oz cooked24.1g proteinPorterhouse steak3 oz cooked24g proteinOstrich3 oz cooked23.9g proteinRotisserie chicken breast3 oz cooked23.8g proteinFlank steak3 oz cooked23.7g proteinT-bone steak3 oz cooked23.7g proteinDuck breast3 oz cooked23.5g proteinTurkey dark meat3 oz cooked23.5g proteinBeef round tip roast3 oz cooked23.4g proteinChicken dark meat3 oz cooked23.3g proteinGround turkey3 oz cooked23.3g proteinBeef kidney3 oz cooked23.2g proteinWhole roasted chicken3 oz cooked23.2g proteinHam steak3 oz cooked23.1g proteinGoat3 oz cooked23g proteinPork chop3 oz cooked23g proteinRotisserie chicken3 oz cooked22.8g proteinTri-tip roast3 oz cooked22.8g proteinPork belly3 oz cooked22.6g proteinPork roast3 oz cooked22.6g proteinBeef tenderloin3 oz cooked22.5g proteinChicken hearts3 oz cooked22.4g proteinGround beef (95% lean)3 oz cooked22.4g proteinGround beef (97% lean)3 oz cooked22.4g proteinGround beef (93% lean)3 oz cooked22.3g proteinPork tenderloin3 oz cooked22.3g proteinRack of lamb3 oz cooked22.3g proteinGround beef (90% lean)3 oz cooked22.2g proteinPork liver3 oz cooked22.1g proteinGround beef (85% lean)3 oz cooked22g proteinGround turkey (85% lean)3 oz cooked22g proteinGround turkey (93% lean)3 oz cooked22g proteinOxtail3 oz cooked22g proteinGround beef (80% lean)3 oz cooked21.9g proteinGround veal3 oz cooked21.9g proteinGround bison3 oz cooked21.6g proteinPork shoulder3 oz cooked21.5g proteinLamb chop3 oz cooked21.4g proteinQuail3 oz cooked21.3g proteinChicken thigh3 oz cooked21.1g proteinFried chicken breast3 oz cooked21.1g proteinGround lamb3 oz cooked21.1g proteinChicken liver3 oz cooked20.8g proteinChicken drumstick3 oz cooked20.6g proteinCorned beef hash1 cup20.6g proteinTurkey sausage3 oz cooked20.3g proteinChicken wing3 oz cooked20.2g proteinBeef ribeye steak3 oz cooked20.1g proteinRoast duck3 oz cooked20g proteinChicken drumstick with skin3 oz cooked19.9g proteinChicken thigh with skin3 oz cooked19.8g proteinGround chicken3 oz cooked19.8g proteinBaby back ribs3 oz cooked19.6g proteinPrime rib3 oz cooked19.6g proteinSweetbreads3 oz cooked19.1g proteinFried chicken drumstick3 oz cooked18.7g proteinChicken sausage3 oz cooked18.2g proteinHam3 oz17.8g proteinBeef tongue3 oz cooked16.4g proteinChorizo1 link15.5g proteinCorned beef3 oz cooked15.5g proteinChicken nuggets6 nuggets15.3g proteinItalian sausage1 link13.7g proteinDeli turkey slices2 slices12.2g proteinMeatballs3 oz12.2g proteinBratwurst1 link11.6g proteinTripe3 oz cooked10.7g proteinKielbasa3 oz grilled10.5g proteinPork hot dog1 hot dog9.7g proteinBeef jerky1 oz9.3g proteinDried beef1 oz8.7g proteinPork breakfast sausage2 links8.5g proteinCanadian bacon1 oz7.9g proteinProsciutto1 oz7.8g proteinChicken hot dog1 hot dog7g proteinTurkey bacon2 slices cooked6.5g proteinPastrami1 oz6.1g proteinSalami1 oz5.9g proteinBacon2 slices cooked5.7g proteinBeef hot dog1 hot dog5.6g proteinTurkey hot dog1 hot dog5.5g proteinPepperoni1 oz5.4g proteinTurkey salami1 oz5.4g proteinDeli roast beef1 oz5.2g proteinHoney ham1 oz5g proteinDeli chicken breast1 oz4.9g proteinSummer sausage1 oz4.9g proteinDeli ham1 oz4.6g proteinTurkey pastrami1 oz4.6g proteinBologna1 oz4.3g proteinLiverwurst1 oz3.9g proteinSpam1 oz3.8g protein
Seafood
121 foods · ranked by protein per serving
Whelk3 oz cooked40.5g proteinConch1 cup sliced33.4g proteinCuttlefish3 oz cooked27.6g proteinSmoked sturgeon3 oz26.5g proteinCeviche1 cup26.3g proteinBluefin tuna3 oz cooked25.4g proteinOctopus3 oz cooked25.3g proteinYellowtail (hamachi)3 oz cooked25.2g proteinTuna steak (yellowfin)3 oz cooked24.8g proteinLight tuna (canned in oil)3 oz drained24.7g proteinFish roe3 oz cooked24.3g proteinSkipjack tuna3 oz cooked24g proteinTrout3 oz cooked22.6g proteinAlbacore tuna (canned in oil)3 oz drained22.5g proteinSockeye salmon3 oz cooked22.5g proteinCanned sockeye salmon3 oz drained22.4g proteinMilkfish (bangus)3 oz cooked22.4g proteinRed snapper3 oz cooked22.4g proteinSpiny lobster3 oz cooked22.4g proteinTilapia3 oz cooked22.3g proteinKing mackerel3 oz cooked22.1g proteinCanned jack mackerel1/2 cup22g proteinChum salmon3 oz cooked21.9g proteinBluefish3 oz cooked21.8g proteinChinook salmon3 oz cooked21.8g proteinClams3 oz cooked21.8g proteinCanned tuna (in water)3 oz drained21.7g proteinWild Atlantic salmon3 oz cooked21.6g proteinSmoked haddock3 oz21.4g proteinAtlantic pollock3 oz cooked21.2g proteinYellow perch3 oz cooked21.2g proteinGrouper3 oz cooked21.1g proteinStriped mullet3 oz cooked21.1g proteinNorthern pike3 oz cooked21g proteinCanned salmon3 oz drained20.9g proteinPink salmon3 oz cooked20.9g proteinSardines (canned)3 oz drained20.9g proteinTilefish3 oz cooked20.8g proteinWalleye3 oz cooked20.8g proteinWhitefish3 oz cooked20.8g proteinAhi tuna (raw)3 oz raw20.7g proteinFarmed coho salmon3 oz cooked20.7g proteinCanned clams3 oz drained20.6g proteinFreshwater bass3 oz cooked20.6g proteinPorgy (scup)3 oz cooked20.6g proteinShrimp3 oz cooked20.4g proteinMackerel3 oz cooked20.2g proteinMussels3 oz cooked20.2g proteinRainbow trout3 oz cooked20.2g proteinAlbacore tuna (canned in water)3 oz drained20.1g proteinEel3 oz cooked20.1g proteinFlorida pompano3 oz cooked20.1g proteinMahi mahi3 oz cooked20.1g proteinSea bass3 oz cooked20.1g proteinSnow crab3 oz cooked20.1g proteinSpanish mackerel3 oz cooked20.1g proteinAlaska pollock3 oz cooked20g proteinWhiting3 oz cooked20g proteinCoho salmon3 oz cooked19.9g proteinSmoked whitefish3 oz19.9g proteinSwordfish3 oz cooked19.9g proteinCanned pink salmon3 oz drained19.6g proteinHerring3 oz cooked19.6g proteinCarp3 oz cooked19.5g proteinWild rainbow trout3 oz cooked19.5g proteinCod3 oz cooked19.4g proteinStriped bass3 oz cooked19.3g proteinLingcod3 oz cooked19.2g proteinOrange roughy3 oz cooked19.2g proteinRainbow smelt3 oz cooked19.2g proteinHalibut3 oz cooked19.1g proteinDungeness crab3 oz cooked19g proteinRockfish3 oz cooked18.9g proteinSalmon3 oz cooked18.8g proteinBreaded fried shrimp3 oz18.2g proteinPacific herring3 oz cooked17.9g proteinSalt cod1 oz dried17.6g proteinTurbot3 oz cooked17.5g proteinScallops3 oz cooked17.4g proteinCanned shrimp3 oz drained17.3g proteinDried shrimp1/4 cup17.2g proteinHaddock3 oz cooked17g proteinAbalone3 oz fried16.7g proteinCalamari3 oz cooked16.5g proteinCrab3 oz cooked16.5g proteinTuna salad1/2 cup16.4g proteinLobster3 oz cooked16.2g proteinOysters3 oz cooked16.1g proteinKippered herring1 large fillet16g proteinPacific cod3 oz cooked15.9g proteinSardines in tomato sauce2 sardines15.9g proteinMonkfish3 oz cooked15.8g proteinOcean perch3 oz cooked15.7g proteinCatfish3 oz cooked15.6g proteinGreenland halibut3 oz cooked15.6g proteinSmoked salmon (lox)3 oz15.6g proteinFried catfish3 oz15.4g proteinBlue crab3 oz cooked15.2g proteinCanned crab meat3 oz drained15.2g proteinFried calamari3 oz15.2g proteinCrayfish3 oz cooked14.9g proteinSalted mackerel1 piece14.8g proteinSablefish (black cod)3 oz cooked14.6g proteinFried fish fillet1 fillet14.4g proteinTuna pouch1 pouch14.3g proteinSalmon cake1 cake13.7g proteinSnails (escargot)3 oz13.7g proteinFlounder3 oz cooked12.9g proteinSurimi3 oz12.9g proteinFish sticks4 sticks12.3g proteinCrab cake1 cake12.1g proteinFried clams3 oz12.1g proteinImitation scallops (surimi)3 oz10.9g proteinImitation shrimp (surimi)3 oz10.5g proteinEastern oysters3 oz cooked9.7g proteinAnchovies (canned)1 oz8.1g proteinFried oysters3 oz7.5g proteinImitation crab (surimi)3 oz6.5g proteinPickled herring1 oz4g proteinCaviar1 tbsp3.9g proteinGefilte fish1 piece3.8g protein
Eggs
20 foods · ranked by protein per serving
Liquid egg substitute1 cup24g proteinGoose egg1 egg20g proteinDried whole egg1 oz13.7g proteinTurkey egg1 egg10.8g proteinDried egg yolk1 oz9.7g proteinDuck egg1 egg9g proteinCheese omelet1 large egg8g proteinEgg salad1 large egg7.6g proteinOmelet1 large egg6.5g proteinFried egg1 large6.3g proteinHard-boiled egg1 large6.3g proteinPickled egg1 egg6.3g proteinPoached egg1 large6.3g proteinEgg1 large6.2g proteinScrambled egg1 large6.1g proteinEgg white1 large white3.6g proteinCooked egg white1 large3.5g proteinDeviled egg1 piece3.5g proteinEgg yolk1 large2.7g proteinQuail egg1 egg1.2g protein
Dairy
81 foods · ranked by protein per serving
Nonfat dry milk powder1 cup43.4g proteinWhole milk powder1 cup33.7g proteinCottage cheese (1%)1 cup28g proteinCottage cheese (4%)1 cup25g proteinCottage cheese (2%)1 cup24.9g proteinRicotta (whole milk)1 cup18.5g proteinGreek yogurt (2%)1 container17.3g proteinGreek yogurt (nonfat)1 container17.3g proteinEvaporated milk1 cup17.2g proteinGreek yogurt (whole milk)1 container15.3g proteinDry curd cottage cheese1 cup14.9g proteinSheep milk1 cup14.7g proteinRicotta (part-skim)1/2 cup14.1g proteinGreek yogurt (with fruit)1 container13.3g proteinYogurt (lowfat, plain)1 cup12.9g proteinEggnog1 cup11.6g proteinParmesan cheese1 oz10g proteinYogurt (nonfat, plain)1 container9.7g proteinRomano cheese1 oz8.9g proteinKefir1 cup8.8g proteinGoat milk1 cup8.7g proteinAged goat cheese1 oz8.5g proteinStrawberry kefir1 cup8.4g proteinVanilla yogurt (lowfat)1 container8.4g proteinGruyere cheese1 oz8.3g proteinMilk (skim)1 cup8.3g proteinMilk (1%)1 cup8.2g proteinButtermilk1 cup8.1g proteinMilk (2%)1 cup8.1g proteinLactose-free milk1 cup8g proteinChocolate milk1 cup7.9g proteinMilk (whole)1 cup7.7g proteinReduced-fat cheddar cheese1 oz7.7g proteinSwiss cheese1 oz7.6g proteinFruit yogurt (lowfat)1 container7.4g proteinFontina cheese1 oz7.2g proteinProvolone cheese1 oz7.2g proteinEdam cheese1 oz7g proteinFrozen yogurt1 cup7g proteinGouda cheese1 oz7g proteinMonterey Jack cheese1 oz6.9g proteinQueso seco1 oz6.9g proteinMozzarella (part-skim)1 oz6.8g proteinSharp cheddar cheese1 slice6.8g proteinTilsit cheese1 oz6.8g proteinColby cheese1 oz6.7g proteinPort Salut cheese1 oz6.7g proteinString cheese1 stick6.7g proteinCheshire cheese1 oz6.6g proteinMexican blend cheese1 oz6.6g proteinMuenster cheese1 oz6.6g proteinBrick cheese1 oz6.5g proteinColby Jack cheese1 oz6.5g proteinCheddar cheese1 oz6.4g proteinAsadero cheese1 oz6.3g proteinMozzarella (whole milk)1 oz6.2g proteinBlue cheese1 oz6g proteinQueso anejo1 oz6g proteinRoquefort cheese1 oz6g proteinYogurt (whole milk, plain)1 container5.9g proteinBrie cheese1 oz5.8g proteinQueso blanco1 oz5.7g proteinCotija cheese1 oz5.6g proteinLimburger cheese1 oz5.6g proteinCamembert cheese1 oz5.5g proteinDrinkable yogurt1 bottle5.5g proteinGoat cheese1 oz5.2g proteinAmerican cheese1 oz5.1g proteinQueso fresco1 oz5.1g proteinCheese spread1 oz4.6g proteinPaneer1 oz4.5g proteinFeta cheese1 oz4g proteinSweetened condensed milk2 tbsp3g proteinNeufchatel cheese1 oz2.6g proteinLiquid whey1 cup2.1g proteinCream cheese1 oz1.7g proteinSweet whey powder1 tbsp1g proteinHalf and half1 tbsp0.5g proteinHeavy cream1 tbsp0.4g proteinLight cream1 tbsp0.4g proteinSour cream1 tbsp0.3g protein
Soy foods
31 foods · ranked by protein per serving
Soybeans (mature)1 cup cooked31.3g proteinTofu (firm)1/2 cup21.8g proteinEdamame1 cup cooked18.4g proteinTextured vegetable protein (TVP)1/2 cup dry17.4g proteinNatto1/2 cup17.1g proteinTempeh3 oz17.1g proteinVeggie burger1 patty15.7g proteinMeatless hot dog1 frankfurter13.7g proteinDefatted soy flour1/4 cup13.5g proteinRoasted soybeans1 oz12.1g proteinExtra-firm tofu1/4 block11.4g proteinDried-frozen tofu (koyadofu)1 piece8.9g proteinSoft tofu1/2 cup8.9g proteinSoy yogurt6 oz container8.2g proteinSoybean sprouts1 cup cooked8g proteinSoy flour (full-fat)1/4 cup7.9g proteinSoy milk1 cup7.9g proteinMeatless sausage1 patty7.7g proteinSoy nut butter2 tbsp7.4g proteinUnsweetened soy milk1 cup6.9g proteinSilken extra-firm tofu1 slice6.2g proteinTofu (silken)1 slice5.8g proteinChocolate soy milk1 cup5.5g proteinFried tofu1 oz5.3g proteinMeatless deli slices1 slice5g proteinOkara1 cup4.3g proteinMiso1 tbsp2.2g proteinTamari1 tbsp1.9g proteinSoy sauce1 tbsp1.3g proteinMeatless bacon2 strips1.2g proteinFermented tofu (fuyu)1 block1g protein
Legumes & beans
54 foods · ranked by protein per serving
Lupini beans1 cup cooked25.9g proteinDal1 cup20.6g proteinWinged beans1 cup cooked18.2g proteinLentils1 cup cooked17.9g proteinWhite beans (cannellini)1 cup cooked17.4g proteinAdzuki beans1 cup cooked17.3g proteinCranberry beans1 cup cooked16.5g proteinSplit peas1 cup cooked16.3g proteinYellow beans1 cup cooked16.2g proteinSmall white beans1 cup cooked16.1g proteinCanned black beans1 cup16g proteinVegetarian chili1 cup16g proteinHyacinth beans1 cup cooked15.8g proteinPeruvian beans1 cup cooked15.7g proteinCanned lentils1 cup15.5g proteinPinto beans1 cup cooked15.4g proteinKidney beans1 cup cooked15.3g proteinPink beans1 cup cooked15.3g proteinBlack beans1 cup cooked15.2g proteinBlack turtle beans1 cup cooked15.1g proteinNavy beans1 cup cooked15g proteinGreat northern beans1 cup cooked14.7g proteinLima beans1 cup cooked14.7g proteinBaby lima beans1 cup cooked14.6g proteinChickpeas1 cup cooked14.5g proteinMung beans1 cup cooked14.2g proteinBlack gram (urad dal)1 cup cooked13.6g proteinBlack-eyed peas1 cup cooked13.2g proteinPork and beans1 cup13.1g proteinFava beans1 cup cooked12.9g proteinCanned kidney beans1 cup drained and rinsed12.8g proteinChili beans1 cup12.7g proteinFrench beans1 cup cooked12.5g proteinFat-free refried beans1 cup12.3g proteinBaked beans1 cup12.1g proteinCanned pinto beans1 cup drained and rinsed11.9g proteinCanned black-eyed peas1 cup11.4g proteinPigeon peas1 cup cooked11.4g proteinCanned chickpeas1 cup drained and rinsed10.7g proteinReduced-fat peanut butter2 tbsp9.3g proteinGreen peas1 cup cooked8.6g proteinOil-roasted peanuts1 oz7.8g proteinChunky peanut butter2 tbsp7.7g proteinPeanuts1 oz7.2g proteinPeanut butter2 tbsp7g proteinSprouted lentils1 cup raw6.9g proteinDry roasted peanuts1 oz6.8g proteinFalafel3 patties6.8g proteinRefried beans1/2 cup6.4g proteinChickpea flour (besan)1/4 cup5.2g proteinPeanut flour1/4 cup5.1g proteinBoiled peanuts1 oz3.8g proteinHummus2 tbsp2.3g proteinHomemade hummus2 tbsp1.5g protein
Nuts
31 foods · ranked by protein per serving
Butternuts1 oz7g proteinAlmond butter2 tbsp6.7g proteinBlack walnuts1 oz6.7g proteinAlmonds1 oz5.9g proteinDry roasted almonds1 oz5.9g proteinOil-roasted almonds1 oz5.9g proteinRoasted pistachios1 oz5.9g proteinPistachios1 oz5.7g proteinCashew butter2 tbsp5.6g proteinTrail mix with nuts1 oz5.6g proteinMixed nuts1 oz5.5g proteinCashews1 oz5.1g proteinRoasted cashews1 oz4.3g proteinWalnuts1 oz4.3g proteinDry roasted hazelnuts1 oz4.2g proteinHazelnuts1 oz4.2g proteinBrazil nuts1 oz4g proteinPine nuts1 oz3.8g proteinHickory nuts1 oz3.6g proteinPili nuts1 oz3g proteinDry roasted pecans1 oz2.7g proteinFresh coconut1 cup shredded2.7g proteinPecans1 oz2.6g proteinAlmond paste1 oz2.5g proteinAcorns1 oz2.3g proteinMacadamia nuts1 oz2.2g proteinDried coconut1 oz1.9g proteinBeechnuts1 oz1.7g proteinGinkgo nuts1 oz1.2g proteinRoasted chestnuts1 oz0.9g proteinSweetened shredded coconut1 oz0.9g protein
Seeds
27 foods · ranked by protein per serving
Sesame flour1 oz14g proteinCottonseed flour1/4 cup9.6g proteinRoasted cottonseed kernels1 oz9.1g proteinHemp seeds1 oz8.8g proteinPumpkin seeds1 oz8.5g proteinRoasted pepitas1 oz8.3g proteinWatermelon seeds1 oz7.9g proteinSunflower seed flour1/4 cup7.7g proteinMixed seeds1 oz6.2g proteinSesame paste2 tbsp5.8g proteinSunflower seeds1 oz5.8g proteinSesame seed kernels1 oz5.7g proteinOil-roasted sunflower seeds1 oz5.6g proteinSunflower seed butter2 tbsp5.5g proteinDry roasted sunflower seeds1 oz5.4g proteinRaw tahini2 tbsp5.3g proteinWhole roasted pumpkin seeds1 oz5.2g proteinTahini2 tbsp5.1g proteinSesame seeds1 oz5g proteinToasted sesame seeds1 oz4.8g proteinChia seeds1 oz4.6g proteinSafflower seeds1 oz4.5g proteinLotus seeds1 oz4.3g proteinFlaxseed2 tbsp3.8g proteinBreadnut seeds1 oz2.4g proteinRoasted breadfruit seeds1 oz1.7g proteinPoppy seeds1 tbsp1.6g protein
Grains
111 foods · ranked by protein per serving
Oat bran1 cup16.3g proteinGrape-Nuts1 cup13g proteinProtein-fortified spaghetti1 cup cooked12.4g proteinBagel1 medium bagel11.1g proteinGranola1 cup10.8g proteinSpelt1 cup cooked10.7g proteinKamut1 cup cooked9.8g proteinTeff1 cup cooked9.8g proteinAmaranth1 cup cooked9.3g proteinMuesli1 cup9.2g proteinWheat bran1 cup9g proteinNaan1 piece8.7g proteinRamen noodles1 block, dry8.3g proteinQuinoa1 cup cooked8.1g proteinChapati1 piece7.6g proteinEgg noodles1 cup cooked7.3g proteinPasta1 cup cooked7.2g proteinMacaroni1 cup cooked7g proteinSomen noodles1 cup cooked7g proteinWhole wheat pasta1 cup cooked7g proteinFrench bread1 medium slice6.9g proteinWhole wheat hamburger bun1 bun6.9g proteinWild rice1 cup cooked6.5g proteinFried rice1 cup6.4g proteinSpinach spaghetti1 cup cooked6.4g proteinWhole wheat pita1 large pita6.3g proteinChow mein noodles1 cup dry6.1g proteinMillet1 cup cooked6.1g proteinCouscous1 cup cooked6g proteinOatmeal1 cup cooked5.9g proteinShredded wheat1 cup5.8g proteinSoba noodles1 cup cooked5.8g proteinWhole wheat English muffin1 muffin5.8g proteinBuckwheat1 cup cooked5.7g proteinBulgur1 cup cooked5.6g proteinKaiser roll1 roll5.6g proteinPita bread1 large pita5.5g proteinBrown rice1 cup cooked5.3g proteinRolled oats1/2 cup dry5.3g proteinSemolina1/4 cup5.3g proteinDark rye flour1/4 cup5.1g proteinEnglish muffin1 muffin5.1g proteinFocaccia1 piece5g proteinParatha1 piece5g proteinSprouted wheat bread1 slice5g proteinCroissant1 medium croissant4.7g proteinParboiled rice1 cup cooked4.6g proteinGluten-free pasta1 cup cooked4.5g proteinCornbread1 piece4.4g proteinCream of wheat1 cup cooked4.4g proteinGrits1 cup cooked4.4g proteinMedium-grain white rice1 cup cooked4.4g proteinShort-grain white rice1 cup cooked4.4g proteinHamburger bun1 bun4.3g proteinTriticale flour1/4 cup4.3g proteinWhite rice1 cup cooked4.3g proteinBiscuit1 biscuit4.2g proteinBread flour1/4 cup4.1g proteinBran flakes1 cup4g proteinFlour tortilla1 tortilla4g proteinPotato bread1 slice4g proteinWhole wheat flour1/4 cup4g proteinWhole wheat tortilla1 tortilla4g proteinBarley flour1/4 cup3.9g proteinBreadcrumbs1 oz3.8g proteinBuckwheat flour1/4 cup3.8g proteinChallah1 slice3.8g proteinOat flour1/4 cup3.8g proteinWhole wheat matzo1 matzo3.7g proteinInstant rice1 cup cooked3.6g proteinBarley1 cup cooked3.5g proteinGlutinous rice1 cup cooked3.5g proteinMultigrain bread1 regular slice3.5g proteinToasted oat cereal1 cup3.5g proteinWhole wheat bread1 slice3.5g proteinMelba toast1 oz3.4g proteinAll-purpose flour1/4 cup3.2g proteinMillet flour1/4 cup3.2g proteinRice noodles1 cup cooked3.2g proteinWheat germ2 tbsp3.2g proteinOat bran bread1 slice3.1g proteinSourdough bread1 oz slice3.1g proteinWheat bread1 slice3.1g proteinWhole wheat crackers1 oz3g proteinBrown rice flour1/4 cup2.9g proteinItalian bread1 slice2.8g proteinMatzo1 matzo2.8g proteinPotato flour1/4 cup2.8g proteinRye flour1/4 cup2.8g proteinDinner roll1 roll2.7g proteinPolenta1 cup cooked2.7g proteinPuffed millet1 cup2.7g proteinRye bread1 regular slice2.7g proteinSaltine crackers1 oz2.7g proteinSorghum flour1/4 cup2.6g proteinWhite bread1 slice2.6g proteinCornmeal1/4 cup2.5g proteinHominy1 cup2.4g proteinMasa harina1/4 cup2.4g proteinRice flour1/4 cup2.4g proteinOatmeal bread1 slice2.3g proteinPumpernickel bread1 regular slice2.3g proteinCracked wheat bread1 slice2.2g proteinCream of rice1 cup cooked2.2g proteinRaisin bread1 slice2.1g proteinCorn flakes1 cup1.9g proteinPuffed wheat1 cup1.8g proteinCorn tortilla1 tortilla1.4g proteinPuffed rice1 cup0.9g proteinRye crispbread1 crispbread0.8g proteinRice cakes1 cake0.7g protein
Vegetables
105 foods · ranked by protein per serving
Succotash1 cup cooked9.7g proteinFrozen green peas1 cup cooked8.2g proteinScalloped potatoes1 cup7g proteinPotato salad1 cup6.7g proteinSpinach1 cup cooked5.3g proteinCanned asparagus1 cup5.2g proteinMixed vegetables1 cup cooked5.2g proteinSnow peas1 cup cooked5.2g proteinCollard greens1 cup cooked5.1g proteinSweet corn1 cup5.1g proteinMashed sweet potato1 cup5g proteinPeas and carrots1 cup cooked4.9g proteinHash browns1 cup4.7g proteinCreamed corn1 cup4.5g proteinAsparagus1 cup cooked4.3g proteinBaked potato1 medium4.3g proteinFrozen corn1 cup cooked4.2g proteinBrussels sprouts1 cup cooked4g proteinPortabella mushrooms1 cup grilled slices4g proteinRed potatoes1 medium4g proteinSpirulina1 tbsp4g proteinMashed potatoes1 cup3.9g proteinRoasted potatoes1 cup3.8g proteinBeet greens1 cup cooked3.7g proteinBroccoli1 cup cooked3.7g proteinHearts of palm1 cup3.7g proteinMustard greens1 cup cooked3.6g proteinArtichoke1 medium3.5g proteinKale1 cup cooked3.5g proteinSwiss chard1 cup cooked3.3g proteinMung bean sprouts1 cup raw3.2g proteinKohlrabi1 cup cooked3g proteinOkra1 cup sliced cooked3g proteinBeets1 cup sliced cooked2.9g proteinRaw asparagus1 cup2.9g proteinOyster mushrooms1 cup sliced2.8g proteinBoiled potatoes1 cup2.7g proteinBok choy1 cup cooked2.7g proteinPumpkin1 cup canned2.7g proteinGreen beans1 cup cooked2.4g proteinAcorn squash1 cup cubes baked2.3g proteinCauliflower1 cup cooked2.3g proteinShiitake mushrooms1 cup cooked2.3g proteinSweet potato1 medium2.3g proteinCarrot juice1 cup2.2g proteinMushrooms1 cup sliced2.2g proteinColeslaw1 cup2.1g proteinDandelion greens1 cup cooked2.1g proteinFrench fries10 fries2.1g proteinMorel mushrooms1 cup2.1g proteinParsnips1 cup cooked2.1g proteinTomato juice1 cup2.1g proteinZucchini1 cup cooked2.1g proteinYam1 cup cubes cooked2g proteinCabbage1 cup cooked1.9g proteinSun-dried tomatoes1/4 cup1.9g proteinButternut squash1 cup cubes baked1.8g proteinCremini mushrooms1 cup sliced1.8g proteinOnion1 cup chopped1.8g proteinScallions1 cup chopped1.8g proteinSugar snap peas1 cup raw1.8g proteinEnoki mushrooms1 cup sliced1.7g proteinKimchi1 cup1.7g proteinWater chestnuts1 cup sliced1.7g proteinRutabaga1 cup cubes cooked1.6g proteinSummer squash1 cup cooked1.6g proteinTurnip greens1 cup cooked1.6g proteinRed bell pepper1 cup chopped1.5g proteinRadish sprouts1 cup1.4g proteinSweet potato fries1 cup1.4g proteinTomato paste2 tbsp1.4g proteinAlfalfa sprouts1 cup1.3g proteinGreen bell pepper1 cup chopped1.3g proteinSauerkraut1 cup1.3g proteinCooked carrots1 cup sliced1.2g proteinNapa cabbage1 cup cooked1.2g proteinFennel1 cup sliced1.1g proteinTomato1 medium1.1g proteinTurnips1 cup cubes cooked1.1g proteinRed cabbage1 cup shredded raw1g proteinSpaghetti squash1 cup cooked1g proteinGreen chili peppers1 pepper0.9g proteinJicama1 cup sliced0.9g proteinEggplant1 cup cooked0.8g proteinLeeks1 cup cooked0.8g proteinRadishes1 cup sliced0.8g proteinWatercress1 cup chopped0.8g proteinCelery1 cup chopped0.7g proteinCucumber1 cup sliced0.7g proteinDill pickles1 large pickle0.7g proteinBaby carrots10 baby carrots0.6g proteinCarrots1 medium0.6g proteinEndive1 cup chopped0.6g proteinRadicchio1 cup shredded0.6g proteinRomaine lettuce1 cup shredded0.6g proteinArugula1 cup raw0.5g proteinIceberg lettuce1 cup chopped0.5g proteinShallots2 tbsp chopped0.5g proteinBlack olives10 small olives0.3g proteinGreen olives10 olives0.3g proteinWakame2 tbsp0.3g proteinGarlic1 clove0.2g proteinKelp2 tbsp0.2g proteinNori1 sheet0.2g proteinJalapeno peppers1 pepper0.1g protein
Fruits
71 foods · ranked by protein per serving
Durian1 cup chopped3.6g proteinFlorida avocado1/2 avocado3.4g proteinPomegranate1 cup arils2.9g proteinCalifornia avocado1 avocado2.7g proteinJackfruit1 cup pieces2.6g proteinPassion fruit1/2 cup2.6g proteinFried plantain1 cup2.4g proteinApricots1 cup halves2.2g proteinAvocado1/2 fruit2g proteinBlackberries1 cup2g proteinPlantain1 cup sliced raw1.9g proteinGrapefruit1 cup sections1.8g proteinCoconut water1 cup1.7g proteinOrange juice1 cup1.7g proteinCanned peaches1 cup1.6g proteinGoji berries2 tbsp1.6g proteinLychee1 cup1.6g proteinPrune juice1 cup1.6g proteinSour cherries1 cup pitted1.6g proteinSweet cherries1 cup pitted1.6g proteinBoiled plantain1 cup1.5g proteinCanned mandarin oranges1 cup1.5g proteinNectarine1 medium1.5g proteinRaspberries1 cup1.5g proteinDried peaches1/4 cup1.4g proteinGuava1 fruit1.4g proteinMango1 cup pieces1.4g proteinPeach1 medium1.4g proteinStar fruit1 cup cubes1.4g proteinBanana1 medium1.3g proteinCantaloupe1 cup cubes1.3g proteinCurrants1/4 cup1.2g proteinDried figs1/4 cup1.2g proteinGrapefruit juice1 cup1.2g proteinOrange1 medium1.2g proteinRaisins1/4 cup1.2g proteinBlueberries1 cup1.1g proteinDried apricots1/4 cup1.1g proteinFruit cocktail1 cup1.1g proteinGrapes1 cup1.1g proteinCanned pineapple1 cup1g proteinCranberry juice1 cup1g proteinDried mango1/4 cup1g proteinPersimmon1 fruit1g proteinStrawberries1 cup halves1g proteinDeglet Noor dates1/4 cup chopped0.9g proteinGrape juice1 cup0.9g proteinHoneydew1 cup diced0.9g proteinLemon1 fruit0.9g proteinMedjool dates2 dates0.9g proteinPineapple1 cup chunks0.9g proteinPineapple juice1 cup0.9g proteinPrunes1/4 cup0.9g proteinWatermelon1 cup diced0.9g proteinCanned pears1 cup0.8g proteinKiwi1 fruit0.8g proteinPapaya1 cup pieces0.7g proteinTangerine1 medium0.7g proteinAsian pear1 fruit0.6g proteinClementine1 fruit0.6g proteinGuacamole2 tbsp0.6g proteinPear1 medium0.6g proteinApple1 medium0.5g proteinCranberries1 cup whole0.5g proteinLime1 fruit0.5g proteinPlum1 plum0.5g proteinApplesauce1 cup0.4g proteinFigs1 medium fig0.4g proteinApple juice1 cup0.2g proteinDried apples1/4 cup0.2g proteinDried cranberries1/4 cup0.1g protein
Protein supplements
11 foods · ranked by protein per serving
Soy protein powder1 scoop25g proteinSoy protein isolate1 oz24.7g proteinEgg white protein powder1 oz22.7g proteinWhey protein powder1 scoop20.3g proteinSoy protein concentrate1 oz17.8g proteinWhey protein isolate1 scoop16.7g proteinProtein bar1 bar16.1g proteinNutrition shake (ready-to-drink)1 bottle13g proteinHigh-protein shake mix1 serving10.7g proteinMeal replacement bar1 bar7.6g proteinGelatin powder1 envelope6g protein