Food protein database

Protein in 796 foods

Protein per typical serving, sourced from the USDA FoodData Central database. 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 protein Bottom round steak3 oz cooked29.2g protein Veal chop3 oz cooked28.6g protein Veal shoulder3 oz cooked28.6g protein Beef brisket3 oz cooked28.2g protein Veal cutlet3 oz cooked28.2g protein Lamb shoulder3 oz cooked27.9g protein Beef stew meat3 oz cooked27.5g protein Pheasant3 oz cooked27.5g protein Top round steak3 oz cooked27g protein Ground turkey (fat free)3 oz cooked26.9g protein Emu3 oz cooked26.6g protein Beef chuck roast3 oz cooked26.4g protein Chicken breast3 oz cooked26.4g protein Lamb shank3 oz cooked26.4g protein Lamb liver3 oz cooked26g protein Chicken gizzards3 oz cooked25.8g protein Rabbit3 oz cooked25.8g protein Elk3 oz cooked25.7g protein Venison3 oz cooked25.7g protein Turkey drumstick3 oz cooked25.6g protein Turkey wing3 oz cooked25.6g protein Lamb loin chop3 oz cooked25.5g protein Skirt steak3 oz cooked25.5g protein Chicken breast with skin3 oz cooked25.3g protein Eye of round roast3 oz cooked25.3g protein Beef sirloin steak3 oz cooked25.2g protein New York strip steak3 oz cooked25.1g protein Turkey breast3 oz cooked25.1g protein Moose3 oz cooked24.9g protein Country-style pork ribs3 oz cooked24.8g protein Beef liver3 oz cooked24.7g protein Duck leg3 oz cooked24.7g protein Goose3 oz cooked24.7g protein Pork spare ribs3 oz cooked24.7g protein Roast turkey3 oz cooked24.7g protein Beef short ribs3 oz cooked24.5g protein Roast turkey with skin3 oz cooked24.3g protein Beef heart3 oz cooked24.2g protein Bison3 oz cooked24.1g protein Leg of lamb3 oz cooked24.1g protein Wild boar3 oz cooked24.1g protein Porterhouse steak3 oz cooked24g protein Ostrich3 oz cooked23.9g protein Rotisserie chicken breast3 oz cooked23.8g protein Flank steak3 oz cooked23.7g protein T-bone steak3 oz cooked23.7g protein Duck breast3 oz cooked23.5g protein Turkey dark meat3 oz cooked23.5g protein Beef round tip roast3 oz cooked23.4g protein Chicken dark meat3 oz cooked23.3g protein Ground turkey3 oz cooked23.3g protein Beef kidney3 oz cooked23.2g protein Whole roasted chicken3 oz cooked23.2g protein Ham steak3 oz cooked23.1g protein Goat3 oz cooked23g protein Pork chop3 oz cooked23g protein Rotisserie chicken3 oz cooked22.8g protein Tri-tip roast3 oz cooked22.8g protein Pork belly3 oz cooked22.6g protein Pork roast3 oz cooked22.6g protein Beef tenderloin3 oz cooked22.5g protein Chicken hearts3 oz cooked22.4g protein Ground beef (95% lean)3 oz cooked22.4g protein Ground beef (97% lean)3 oz cooked22.4g protein Ground beef (93% lean)3 oz cooked22.3g protein Pork tenderloin3 oz cooked22.3g protein Rack of lamb3 oz cooked22.3g protein Ground beef (90% lean)3 oz cooked22.2g protein Pork liver3 oz cooked22.1g protein Ground beef (85% lean)3 oz cooked22g protein Ground turkey (85% lean)3 oz cooked22g protein Ground turkey (93% lean)3 oz cooked22g protein Oxtail3 oz cooked22g protein Ground beef (80% lean)3 oz cooked21.9g protein Ground veal3 oz cooked21.9g protein Ground bison3 oz cooked21.6g protein Pork shoulder3 oz cooked21.5g protein Lamb chop3 oz cooked21.4g protein Quail3 oz cooked21.3g protein Chicken thigh3 oz cooked21.1g protein Fried chicken breast3 oz cooked21.1g protein Ground lamb3 oz cooked21.1g protein Chicken liver3 oz cooked20.8g protein Chicken drumstick3 oz cooked20.6g protein Corned beef hash1 cup20.6g protein Turkey sausage3 oz cooked20.3g protein Chicken wing3 oz cooked20.2g protein Beef ribeye steak3 oz cooked20.1g protein Roast duck3 oz cooked20g protein Chicken drumstick with skin3 oz cooked19.9g protein Chicken thigh with skin3 oz cooked19.8g protein Ground chicken3 oz cooked19.8g protein Baby back ribs3 oz cooked19.6g protein Prime rib3 oz cooked19.6g protein Sweetbreads3 oz cooked19.1g protein Fried chicken drumstick3 oz cooked18.7g protein Chicken sausage3 oz cooked18.2g protein Ham3 oz17.8g protein Beef tongue3 oz cooked16.4g protein Chorizo1 link15.5g protein Corned beef3 oz cooked15.5g protein Chicken nuggets6 nuggets15.3g protein Italian sausage1 link13.7g protein Deli turkey slices2 slices12.2g protein Meatballs3 oz12.2g protein Bratwurst1 link11.6g protein Tripe3 oz cooked10.7g protein Kielbasa3 oz grilled10.5g protein Pork hot dog1 hot dog9.7g protein Beef jerky1 oz9.3g protein Dried beef1 oz8.7g protein Pork breakfast sausage2 links8.5g protein Canadian bacon1 oz7.9g protein Prosciutto1 oz7.8g protein Chicken hot dog1 hot dog7g protein Turkey bacon2 slices cooked6.5g protein Pastrami1 oz6.1g protein Salami1 oz5.9g protein Bacon2 slices cooked5.7g protein Beef hot dog1 hot dog5.6g protein Turkey hot dog1 hot dog5.5g protein Pepperoni1 oz5.4g protein Turkey salami1 oz5.4g protein Deli roast beef1 oz5.2g protein Honey ham1 oz5g protein Deli chicken breast1 oz4.9g protein Summer sausage1 oz4.9g protein Deli ham1 oz4.6g protein Turkey pastrami1 oz4.6g protein Bologna1 oz4.3g protein Liverwurst1 oz3.9g protein Spam1 oz3.8g protein

Seafood

121 foods · ranked by protein per serving

Whelk3 oz cooked40.5g protein Conch1 cup sliced33.4g protein Cuttlefish3 oz cooked27.6g protein Smoked sturgeon3 oz26.5g protein Ceviche1 cup26.3g protein Bluefin tuna3 oz cooked25.4g protein Octopus3 oz cooked25.3g protein Yellowtail (hamachi)3 oz cooked25.2g protein Tuna steak (yellowfin)3 oz cooked24.8g protein Light tuna (canned in oil)3 oz drained24.7g protein Fish roe3 oz cooked24.3g protein Skipjack tuna3 oz cooked24g protein Trout3 oz cooked22.6g protein Albacore tuna (canned in oil)3 oz drained22.5g protein Sockeye salmon3 oz cooked22.5g protein Canned sockeye salmon3 oz drained22.4g protein Milkfish (bangus)3 oz cooked22.4g protein Red snapper3 oz cooked22.4g protein Spiny lobster3 oz cooked22.4g protein Tilapia3 oz cooked22.3g protein King mackerel3 oz cooked22.1g protein Canned jack mackerel1/2 cup22g protein Chum salmon3 oz cooked21.9g protein Bluefish3 oz cooked21.8g protein Chinook salmon3 oz cooked21.8g protein Clams3 oz cooked21.8g protein Canned tuna (in water)3 oz drained21.7g protein Wild Atlantic salmon3 oz cooked21.6g protein Smoked haddock3 oz21.4g protein Atlantic pollock3 oz cooked21.2g protein Yellow perch3 oz cooked21.2g protein Grouper3 oz cooked21.1g protein Striped mullet3 oz cooked21.1g protein Northern pike3 oz cooked21g protein Canned salmon3 oz drained20.9g protein Pink salmon3 oz cooked20.9g protein Sardines (canned)3 oz drained20.9g protein Tilefish3 oz cooked20.8g protein Walleye3 oz cooked20.8g protein Whitefish3 oz cooked20.8g protein Ahi tuna (raw)3 oz raw20.7g protein Farmed coho salmon3 oz cooked20.7g protein Canned clams3 oz drained20.6g protein Freshwater bass3 oz cooked20.6g protein Porgy (scup)3 oz cooked20.6g protein Shrimp3 oz cooked20.4g protein Mackerel3 oz cooked20.2g protein Mussels3 oz cooked20.2g protein Rainbow trout3 oz cooked20.2g protein Albacore tuna (canned in water)3 oz drained20.1g protein Eel3 oz cooked20.1g protein Florida pompano3 oz cooked20.1g protein Mahi mahi3 oz cooked20.1g protein Sea bass3 oz cooked20.1g protein Snow crab3 oz cooked20.1g protein Spanish mackerel3 oz cooked20.1g protein Alaska pollock3 oz cooked20g protein Whiting3 oz cooked20g protein Coho salmon3 oz cooked19.9g protein Smoked whitefish3 oz19.9g protein Swordfish3 oz cooked19.9g protein Canned pink salmon3 oz drained19.6g protein Herring3 oz cooked19.6g protein Carp3 oz cooked19.5g protein Wild rainbow trout3 oz cooked19.5g protein Cod3 oz cooked19.4g protein Striped bass3 oz cooked19.3g protein Lingcod3 oz cooked19.2g protein Orange roughy3 oz cooked19.2g protein Rainbow smelt3 oz cooked19.2g protein Halibut3 oz cooked19.1g protein Dungeness crab3 oz cooked19g protein Rockfish3 oz cooked18.9g protein Salmon3 oz cooked18.8g protein Breaded fried shrimp3 oz18.2g protein Pacific herring3 oz cooked17.9g protein Salt cod1 oz dried17.6g protein Turbot3 oz cooked17.5g protein Scallops3 oz cooked17.4g protein Canned shrimp3 oz drained17.3g protein Dried shrimp1/4 cup17.2g protein Haddock3 oz cooked17g protein Abalone3 oz fried16.7g protein Calamari3 oz cooked16.5g protein Crab3 oz cooked16.5g protein Tuna salad1/2 cup16.4g protein Lobster3 oz cooked16.2g protein Oysters3 oz cooked16.1g protein Kippered herring1 large fillet16g protein Pacific cod3 oz cooked15.9g protein Sardines in tomato sauce2 sardines15.9g protein Monkfish3 oz cooked15.8g protein Ocean perch3 oz cooked15.7g protein Catfish3 oz cooked15.6g protein Greenland halibut3 oz cooked15.6g protein Smoked salmon (lox)3 oz15.6g protein Fried catfish3 oz15.4g protein Blue crab3 oz cooked15.2g protein Canned crab meat3 oz drained15.2g protein Fried calamari3 oz15.2g protein Crayfish3 oz cooked14.9g protein Salted mackerel1 piece14.8g protein Sablefish (black cod)3 oz cooked14.6g protein Fried fish fillet1 fillet14.4g protein Tuna pouch1 pouch14.3g protein Salmon cake1 cake13.7g protein Snails (escargot)3 oz13.7g protein Flounder3 oz cooked12.9g protein Surimi3 oz12.9g protein Fish sticks4 sticks12.3g protein Crab cake1 cake12.1g protein Fried clams3 oz12.1g protein Imitation scallops (surimi)3 oz10.9g protein Imitation shrimp (surimi)3 oz10.5g protein Eastern oysters3 oz cooked9.7g protein Anchovies (canned)1 oz8.1g protein Fried oysters3 oz7.5g protein Imitation crab (surimi)3 oz6.5g protein Pickled herring1 oz4g protein Caviar1 tbsp3.9g protein Gefilte fish1 piece3.8g protein

Dairy

81 foods · ranked by protein per serving

Nonfat dry milk powder1 cup43.4g protein Whole milk powder1 cup33.7g protein Cottage cheese (1%)1 cup28g protein Cottage cheese (4%)1 cup25g protein Cottage cheese (2%)1 cup24.9g protein Ricotta (whole milk)1 cup18.5g protein Greek yogurt (2%)1 container17.3g protein Greek yogurt (nonfat)1 container17.3g protein Evaporated milk1 cup17.2g protein Greek yogurt (whole milk)1 container15.3g protein Dry curd cottage cheese1 cup14.9g protein Sheep milk1 cup14.7g protein Ricotta (part-skim)1/2 cup14.1g protein Greek yogurt (with fruit)1 container13.3g protein Yogurt (lowfat, plain)1 cup12.9g protein Eggnog1 cup11.6g protein Parmesan cheese1 oz10g protein Yogurt (nonfat, plain)1 container9.7g protein Romano cheese1 oz8.9g protein Kefir1 cup8.8g protein Goat milk1 cup8.7g protein Aged goat cheese1 oz8.5g protein Strawberry kefir1 cup8.4g protein Vanilla yogurt (lowfat)1 container8.4g protein Gruyere cheese1 oz8.3g protein Milk (skim)1 cup8.3g protein Milk (1%)1 cup8.2g protein Buttermilk1 cup8.1g protein Milk (2%)1 cup8.1g protein Lactose-free milk1 cup8g protein Chocolate milk1 cup7.9g protein Milk (whole)1 cup7.7g protein Reduced-fat cheddar cheese1 oz7.7g protein Swiss cheese1 oz7.6g protein Fruit yogurt (lowfat)1 container7.4g protein Fontina cheese1 oz7.2g protein Provolone cheese1 oz7.2g protein Edam cheese1 oz7g protein Frozen yogurt1 cup7g protein Gouda cheese1 oz7g protein Monterey Jack cheese1 oz6.9g protein Queso seco1 oz6.9g protein Mozzarella (part-skim)1 oz6.8g protein Sharp cheddar cheese1 slice6.8g protein Tilsit cheese1 oz6.8g protein Colby cheese1 oz6.7g protein Port Salut cheese1 oz6.7g protein String cheese1 stick6.7g protein Cheshire cheese1 oz6.6g protein Mexican blend cheese1 oz6.6g protein Muenster cheese1 oz6.6g protein Brick cheese1 oz6.5g protein Colby Jack cheese1 oz6.5g protein Cheddar cheese1 oz6.4g protein Asadero cheese1 oz6.3g protein Mozzarella (whole milk)1 oz6.2g protein Blue cheese1 oz6g protein Queso anejo1 oz6g protein Roquefort cheese1 oz6g protein Yogurt (whole milk, plain)1 container5.9g protein Brie cheese1 oz5.8g protein Queso blanco1 oz5.7g protein Cotija cheese1 oz5.6g protein Limburger cheese1 oz5.6g protein Camembert cheese1 oz5.5g protein Drinkable yogurt1 bottle5.5g protein Goat cheese1 oz5.2g protein American cheese1 oz5.1g protein Queso fresco1 oz5.1g protein Cheese spread1 oz4.6g protein Paneer1 oz4.5g protein Feta cheese1 oz4g protein Sweetened condensed milk2 tbsp3g protein Neufchatel cheese1 oz2.6g protein Liquid whey1 cup2.1g protein Cream cheese1 oz1.7g protein Sweet whey powder1 tbsp1g protein Half and half1 tbsp0.5g protein Heavy cream1 tbsp0.4g protein Light cream1 tbsp0.4g protein Sour cream1 tbsp0.3g protein

Soy foods

31 foods · ranked by protein per serving

Soybeans (mature)1 cup cooked31.3g protein Tofu (firm)1/2 cup21.8g protein Edamame1 cup cooked18.4g protein Textured vegetable protein (TVP)1/2 cup dry17.4g protein Natto1/2 cup17.1g protein Tempeh3 oz17.1g protein Veggie burger1 patty15.7g protein Meatless hot dog1 frankfurter13.7g protein Defatted soy flour1/4 cup13.5g protein Roasted soybeans1 oz12.1g protein Extra-firm tofu1/4 block11.4g protein Dried-frozen tofu (koyadofu)1 piece8.9g protein Soft tofu1/2 cup8.9g protein Soy yogurt6 oz container8.2g protein Soybean sprouts1 cup cooked8g protein Soy flour (full-fat)1/4 cup7.9g protein Soy milk1 cup7.9g protein Meatless sausage1 patty7.7g protein Soy nut butter2 tbsp7.4g protein Unsweetened soy milk1 cup6.9g protein Silken extra-firm tofu1 slice6.2g protein Tofu (silken)1 slice5.8g protein Chocolate soy milk1 cup5.5g protein Fried tofu1 oz5.3g protein Meatless deli slices1 slice5g protein Okara1 cup4.3g protein Miso1 tbsp2.2g protein Tamari1 tbsp1.9g protein Soy sauce1 tbsp1.3g protein Meatless bacon2 strips1.2g protein Fermented tofu (fuyu)1 block1g protein

Legumes & beans

54 foods · ranked by protein per serving

Lupini beans1 cup cooked25.9g protein Dal1 cup20.6g protein Winged beans1 cup cooked18.2g protein Lentils1 cup cooked17.9g protein White beans (cannellini)1 cup cooked17.4g protein Adzuki beans1 cup cooked17.3g protein Cranberry beans1 cup cooked16.5g protein Split peas1 cup cooked16.3g protein Yellow beans1 cup cooked16.2g protein Small white beans1 cup cooked16.1g protein Canned black beans1 cup16g protein Vegetarian chili1 cup16g protein Hyacinth beans1 cup cooked15.8g protein Peruvian beans1 cup cooked15.7g protein Canned lentils1 cup15.5g protein Pinto beans1 cup cooked15.4g protein Kidney beans1 cup cooked15.3g protein Pink beans1 cup cooked15.3g protein Black beans1 cup cooked15.2g protein Black turtle beans1 cup cooked15.1g protein Navy beans1 cup cooked15g protein Great northern beans1 cup cooked14.7g protein Lima beans1 cup cooked14.7g protein Baby lima beans1 cup cooked14.6g protein Chickpeas1 cup cooked14.5g protein Mung beans1 cup cooked14.2g protein Black gram (urad dal)1 cup cooked13.6g protein Black-eyed peas1 cup cooked13.2g protein Pork and beans1 cup13.1g protein Fava beans1 cup cooked12.9g protein Canned kidney beans1 cup drained and rinsed12.8g protein Chili beans1 cup12.7g protein French beans1 cup cooked12.5g protein Fat-free refried beans1 cup12.3g protein Baked beans1 cup12.1g protein Canned pinto beans1 cup drained and rinsed11.9g protein Canned black-eyed peas1 cup11.4g protein Pigeon peas1 cup cooked11.4g protein Canned chickpeas1 cup drained and rinsed10.7g protein Reduced-fat peanut butter2 tbsp9.3g protein Green peas1 cup cooked8.6g protein Oil-roasted peanuts1 oz7.8g protein Chunky peanut butter2 tbsp7.7g protein Peanuts1 oz7.2g protein Peanut butter2 tbsp7g protein Sprouted lentils1 cup raw6.9g protein Dry roasted peanuts1 oz6.8g protein Falafel3 patties6.8g protein Refried beans1/2 cup6.4g protein Chickpea flour (besan)1/4 cup5.2g protein Peanut flour1/4 cup5.1g protein Boiled peanuts1 oz3.8g protein Hummus2 tbsp2.3g protein Homemade hummus2 tbsp1.5g protein

Nuts

31 foods · ranked by protein per serving

Butternuts1 oz7g protein Almond butter2 tbsp6.7g protein Black walnuts1 oz6.7g protein Almonds1 oz5.9g protein Dry roasted almonds1 oz5.9g protein Oil-roasted almonds1 oz5.9g protein Roasted pistachios1 oz5.9g protein Pistachios1 oz5.7g protein Cashew butter2 tbsp5.6g protein Trail mix with nuts1 oz5.6g protein Mixed nuts1 oz5.5g protein Cashews1 oz5.1g protein Roasted cashews1 oz4.3g protein Walnuts1 oz4.3g protein Dry roasted hazelnuts1 oz4.2g protein Hazelnuts1 oz4.2g protein Brazil nuts1 oz4g protein Pine nuts1 oz3.8g protein Hickory nuts1 oz3.6g protein Pili nuts1 oz3g protein Dry roasted pecans1 oz2.7g protein Fresh coconut1 cup shredded2.7g protein Pecans1 oz2.6g protein Almond paste1 oz2.5g protein Acorns1 oz2.3g protein Macadamia nuts1 oz2.2g protein Dried coconut1 oz1.9g protein Beechnuts1 oz1.7g protein Ginkgo nuts1 oz1.2g protein Roasted chestnuts1 oz0.9g protein Sweetened shredded coconut1 oz0.9g protein

Seeds

27 foods · ranked by protein per serving

Sesame flour1 oz14g protein Cottonseed flour1/4 cup9.6g protein Roasted cottonseed kernels1 oz9.1g protein Hemp seeds1 oz8.8g protein Pumpkin seeds1 oz8.5g protein Roasted pepitas1 oz8.3g protein Watermelon seeds1 oz7.9g protein Sunflower seed flour1/4 cup7.7g protein Mixed seeds1 oz6.2g protein Sesame paste2 tbsp5.8g protein Sunflower seeds1 oz5.8g protein Sesame seed kernels1 oz5.7g protein Oil-roasted sunflower seeds1 oz5.6g protein Sunflower seed butter2 tbsp5.5g protein Dry roasted sunflower seeds1 oz5.4g protein Raw tahini2 tbsp5.3g protein Whole roasted pumpkin seeds1 oz5.2g protein Tahini2 tbsp5.1g protein Sesame seeds1 oz5g protein Toasted sesame seeds1 oz4.8g protein Chia seeds1 oz4.6g protein Safflower seeds1 oz4.5g protein Lotus seeds1 oz4.3g protein Flaxseed2 tbsp3.8g protein Breadnut seeds1 oz2.4g protein Roasted breadfruit seeds1 oz1.7g protein Poppy seeds1 tbsp1.6g protein

Grains

111 foods · ranked by protein per serving

Oat bran1 cup16.3g protein Grape-Nuts1 cup13g protein Protein-fortified spaghetti1 cup cooked12.4g protein Bagel1 medium bagel11.1g protein Granola1 cup10.8g protein Spelt1 cup cooked10.7g protein Kamut1 cup cooked9.8g protein Teff1 cup cooked9.8g protein Amaranth1 cup cooked9.3g protein Muesli1 cup9.2g protein Wheat bran1 cup9g protein Naan1 piece8.7g protein Ramen noodles1 block, dry8.3g protein Quinoa1 cup cooked8.1g protein Chapati1 piece7.6g protein Egg noodles1 cup cooked7.3g protein Pasta1 cup cooked7.2g protein Macaroni1 cup cooked7g protein Somen noodles1 cup cooked7g protein Whole wheat pasta1 cup cooked7g protein French bread1 medium slice6.9g protein Whole wheat hamburger bun1 bun6.9g protein Wild rice1 cup cooked6.5g protein Fried rice1 cup6.4g protein Spinach spaghetti1 cup cooked6.4g protein Whole wheat pita1 large pita6.3g protein Chow mein noodles1 cup dry6.1g protein Millet1 cup cooked6.1g protein Couscous1 cup cooked6g protein Oatmeal1 cup cooked5.9g protein Shredded wheat1 cup5.8g protein Soba noodles1 cup cooked5.8g protein Whole wheat English muffin1 muffin5.8g protein Buckwheat1 cup cooked5.7g protein Bulgur1 cup cooked5.6g protein Kaiser roll1 roll5.6g protein Pita bread1 large pita5.5g protein Brown rice1 cup cooked5.3g protein Rolled oats1/2 cup dry5.3g protein Semolina1/4 cup5.3g protein Dark rye flour1/4 cup5.1g protein English muffin1 muffin5.1g protein Focaccia1 piece5g protein Paratha1 piece5g protein Sprouted wheat bread1 slice5g protein Croissant1 medium croissant4.7g protein Parboiled rice1 cup cooked4.6g protein Gluten-free pasta1 cup cooked4.5g protein Cornbread1 piece4.4g protein Cream of wheat1 cup cooked4.4g protein Grits1 cup cooked4.4g protein Medium-grain white rice1 cup cooked4.4g protein Short-grain white rice1 cup cooked4.4g protein Hamburger bun1 bun4.3g protein Triticale flour1/4 cup4.3g protein White rice1 cup cooked4.3g protein Biscuit1 biscuit4.2g protein Bread flour1/4 cup4.1g protein Bran flakes1 cup4g protein Flour tortilla1 tortilla4g protein Potato bread1 slice4g protein Whole wheat flour1/4 cup4g protein Whole wheat tortilla1 tortilla4g protein Barley flour1/4 cup3.9g protein Breadcrumbs1 oz3.8g protein Buckwheat flour1/4 cup3.8g protein Challah1 slice3.8g protein Oat flour1/4 cup3.8g protein Whole wheat matzo1 matzo3.7g protein Instant rice1 cup cooked3.6g protein Barley1 cup cooked3.5g protein Glutinous rice1 cup cooked3.5g protein Multigrain bread1 regular slice3.5g protein Toasted oat cereal1 cup3.5g protein Whole wheat bread1 slice3.5g protein Melba toast1 oz3.4g protein All-purpose flour1/4 cup3.2g protein Millet flour1/4 cup3.2g protein Rice noodles1 cup cooked3.2g protein Wheat germ2 tbsp3.2g protein Oat bran bread1 slice3.1g protein Sourdough bread1 oz slice3.1g protein Wheat bread1 slice3.1g protein Whole wheat crackers1 oz3g protein Brown rice flour1/4 cup2.9g protein Italian bread1 slice2.8g protein Matzo1 matzo2.8g protein Potato flour1/4 cup2.8g protein Rye flour1/4 cup2.8g protein Dinner roll1 roll2.7g protein Polenta1 cup cooked2.7g protein Puffed millet1 cup2.7g protein Rye bread1 regular slice2.7g protein Saltine crackers1 oz2.7g protein Sorghum flour1/4 cup2.6g protein White bread1 slice2.6g protein Cornmeal1/4 cup2.5g protein Hominy1 cup2.4g protein Masa harina1/4 cup2.4g protein Rice flour1/4 cup2.4g protein Oatmeal bread1 slice2.3g protein Pumpernickel bread1 regular slice2.3g protein Cracked wheat bread1 slice2.2g protein Cream of rice1 cup cooked2.2g protein Raisin bread1 slice2.1g protein Corn flakes1 cup1.9g protein Puffed wheat1 cup1.8g protein Corn tortilla1 tortilla1.4g protein Puffed rice1 cup0.9g protein Rye crispbread1 crispbread0.8g protein Rice cakes1 cake0.7g protein

Vegetables

105 foods · ranked by protein per serving

Succotash1 cup cooked9.7g protein Frozen green peas1 cup cooked8.2g protein Scalloped potatoes1 cup7g protein Potato salad1 cup6.7g protein Spinach1 cup cooked5.3g protein Canned asparagus1 cup5.2g protein Mixed vegetables1 cup cooked5.2g protein Snow peas1 cup cooked5.2g protein Collard greens1 cup cooked5.1g protein Sweet corn1 cup5.1g protein Mashed sweet potato1 cup5g protein Peas and carrots1 cup cooked4.9g protein Hash browns1 cup4.7g protein Creamed corn1 cup4.5g protein Asparagus1 cup cooked4.3g protein Baked potato1 medium4.3g protein Frozen corn1 cup cooked4.2g protein Brussels sprouts1 cup cooked4g protein Portabella mushrooms1 cup grilled slices4g protein Red potatoes1 medium4g protein Spirulina1 tbsp4g protein Mashed potatoes1 cup3.9g protein Roasted potatoes1 cup3.8g protein Beet greens1 cup cooked3.7g protein Broccoli1 cup cooked3.7g protein Hearts of palm1 cup3.7g protein Mustard greens1 cup cooked3.6g protein Artichoke1 medium3.5g protein Kale1 cup cooked3.5g protein Swiss chard1 cup cooked3.3g protein Mung bean sprouts1 cup raw3.2g protein Kohlrabi1 cup cooked3g protein Okra1 cup sliced cooked3g protein Beets1 cup sliced cooked2.9g protein Raw asparagus1 cup2.9g protein Oyster mushrooms1 cup sliced2.8g protein Boiled potatoes1 cup2.7g protein Bok choy1 cup cooked2.7g protein Pumpkin1 cup canned2.7g protein Green beans1 cup cooked2.4g protein Acorn squash1 cup cubes baked2.3g protein Cauliflower1 cup cooked2.3g protein Shiitake mushrooms1 cup cooked2.3g protein Sweet potato1 medium2.3g protein Carrot juice1 cup2.2g protein Mushrooms1 cup sliced2.2g protein Coleslaw1 cup2.1g protein Dandelion greens1 cup cooked2.1g protein French fries10 fries2.1g protein Morel mushrooms1 cup2.1g protein Parsnips1 cup cooked2.1g protein Tomato juice1 cup2.1g protein Zucchini1 cup cooked2.1g protein Yam1 cup cubes cooked2g protein Cabbage1 cup cooked1.9g protein Sun-dried tomatoes1/4 cup1.9g protein Butternut squash1 cup cubes baked1.8g protein Cremini mushrooms1 cup sliced1.8g protein Onion1 cup chopped1.8g protein Scallions1 cup chopped1.8g protein Sugar snap peas1 cup raw1.8g protein Enoki mushrooms1 cup sliced1.7g protein Kimchi1 cup1.7g protein Water chestnuts1 cup sliced1.7g protein Rutabaga1 cup cubes cooked1.6g protein Summer squash1 cup cooked1.6g protein Turnip greens1 cup cooked1.6g protein Red bell pepper1 cup chopped1.5g protein Radish sprouts1 cup1.4g protein Sweet potato fries1 cup1.4g protein Tomato paste2 tbsp1.4g protein Alfalfa sprouts1 cup1.3g protein Green bell pepper1 cup chopped1.3g protein Sauerkraut1 cup1.3g protein Cooked carrots1 cup sliced1.2g protein Napa cabbage1 cup cooked1.2g protein Fennel1 cup sliced1.1g protein Tomato1 medium1.1g protein Turnips1 cup cubes cooked1.1g protein Red cabbage1 cup shredded raw1g protein Spaghetti squash1 cup cooked1g protein Green chili peppers1 pepper0.9g protein Jicama1 cup sliced0.9g protein Eggplant1 cup cooked0.8g protein Leeks1 cup cooked0.8g protein Radishes1 cup sliced0.8g protein Watercress1 cup chopped0.8g protein Celery1 cup chopped0.7g protein Cucumber1 cup sliced0.7g protein Dill pickles1 large pickle0.7g protein Baby carrots10 baby carrots0.6g protein Carrots1 medium0.6g protein Endive1 cup chopped0.6g protein Radicchio1 cup shredded0.6g protein Romaine lettuce1 cup shredded0.6g protein Arugula1 cup raw0.5g protein Iceberg lettuce1 cup chopped0.5g protein Shallots2 tbsp chopped0.5g protein Black olives10 small olives0.3g protein Green olives10 olives0.3g protein Wakame2 tbsp0.3g protein Garlic1 clove0.2g protein Kelp2 tbsp0.2g protein Nori1 sheet0.2g protein Jalapeno peppers1 pepper0.1g protein

Fruits

71 foods · ranked by protein per serving

Durian1 cup chopped3.6g protein Florida avocado1/2 avocado3.4g protein Pomegranate1 cup arils2.9g protein California avocado1 avocado2.7g protein Jackfruit1 cup pieces2.6g protein Passion fruit1/2 cup2.6g protein Fried plantain1 cup2.4g protein Apricots1 cup halves2.2g protein Avocado1/2 fruit2g protein Blackberries1 cup2g protein Plantain1 cup sliced raw1.9g protein Grapefruit1 cup sections1.8g protein Coconut water1 cup1.7g protein Orange juice1 cup1.7g protein Canned peaches1 cup1.6g protein Goji berries2 tbsp1.6g protein Lychee1 cup1.6g protein Prune juice1 cup1.6g protein Sour cherries1 cup pitted1.6g protein Sweet cherries1 cup pitted1.6g protein Boiled plantain1 cup1.5g protein Canned mandarin oranges1 cup1.5g protein Nectarine1 medium1.5g protein Raspberries1 cup1.5g protein Dried peaches1/4 cup1.4g protein Guava1 fruit1.4g protein Mango1 cup pieces1.4g protein Peach1 medium1.4g protein Star fruit1 cup cubes1.4g protein Banana1 medium1.3g protein Cantaloupe1 cup cubes1.3g protein Currants1/4 cup1.2g protein Dried figs1/4 cup1.2g protein Grapefruit juice1 cup1.2g protein Orange1 medium1.2g protein Raisins1/4 cup1.2g protein Blueberries1 cup1.1g protein Dried apricots1/4 cup1.1g protein Fruit cocktail1 cup1.1g protein Grapes1 cup1.1g protein Canned pineapple1 cup1g protein Cranberry juice1 cup1g protein Dried mango1/4 cup1g protein Persimmon1 fruit1g protein Strawberries1 cup halves1g protein Deglet Noor dates1/4 cup chopped0.9g protein Grape juice1 cup0.9g protein Honeydew1 cup diced0.9g protein Lemon1 fruit0.9g protein Medjool dates2 dates0.9g protein Pineapple1 cup chunks0.9g protein Pineapple juice1 cup0.9g protein Prunes1/4 cup0.9g protein Watermelon1 cup diced0.9g protein Canned pears1 cup0.8g protein Kiwi1 fruit0.8g protein Papaya1 cup pieces0.7g protein Tangerine1 medium0.7g protein Asian pear1 fruit0.6g protein Clementine1 fruit0.6g protein Guacamole2 tbsp0.6g protein Pear1 medium0.6g protein Apple1 medium0.5g protein Cranberries1 cup whole0.5g protein Lime1 fruit0.5g protein Plum1 plum0.5g protein Applesauce1 cup0.4g protein Figs1 medium fig0.4g protein Apple juice1 cup0.2g protein Dried apples1/4 cup0.2g protein Dried cranberries1/4 cup0.1g protein

Protein supplements

11 foods · ranked by protein per serving

Soy protein powder1 scoop25g protein Soy protein isolate1 oz24.7g protein Egg white protein powder1 oz22.7g protein Whey protein powder1 scoop20.3g protein Soy protein concentrate1 oz17.8g protein Whey protein isolate1 scoop16.7g protein Protein bar1 bar16.1g protein Nutrition shake (ready-to-drink)1 bottle13g protein High-protein shake mix1 serving10.7g protein Meal replacement bar1 bar7.6g protein Gelatin powder1 envelope6g protein