ProteinTally

Rankings

Ranked by protein per typical serving

Highest-protein breakfast foods

Breakfast staples ranked by protein per typical serving - eggs, yogurt, milk, oats, nut butters, seeds, and more - so you can front-load your protein for the day.

56 of the 796 foods in the ProteinTally database are commonly eaten at breakfast. Servings differ between foods - each row states the one it is quoting, and the per-100 g list compares them all on equal weight.

  1. 1Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  2. 2Cottage cheese (4%)Dairy · 1 cup (225 g) · 11.1 g per 100 g25g
  3. 3Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  4. 4Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  5. 5Turkey sausageMeat & poultry · 3 oz cooked (85 g) · 23.9 g per 100 g20.3g
  6. 6Whey protein powderProtein supplements · 1 scoop (26 g) · 78.1 g per 100 g20.3g
  7. 7HamMeat & poultry · 3 oz (85 g) · 20.9 g per 100 g17.8g
  8. 8Greek yogurt (nonfat)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  9. 9Greek yogurt (2%)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  10. 10Whey protein isolateProtein supplements · 1 scoop (28.7 g) · 58.1 g per 100 g16.7g
  11. 11Oat branGrains · 1 cup (94 g) · 17.3 g per 100 g16.3g
  12. 12Greek yogurt (whole milk)Dairy · 1 container (170 g) · 9 g per 100 g15.3g
  13. 13Yogurt (lowfat, plain)Dairy · 1 cup (245 g) · 5.25 g per 100 g12.9g
  14. 14BagelGrains · 1 medium bagel (105 g) · 10.6 g per 100 g11.1g
  15. 15GranolaGrains · 1 cup (110 g) · 9.82 g per 100 g10.8g
  16. 16Yogurt (nonfat, plain)Dairy · 1 container (170 g) · 5.73 g per 100 g9.7g
  17. 17KefirDairy · 1 cup (244 g) · 3.59 g per 100 g8.8g
  18. 18Hemp seedsSeeds · 1 oz (28 g) · 31.6 g per 100 g8.8g
  19. 19Pork breakfast sausageMeat & poultry · 2 links (46 g) · 18.5 g per 100 g8.5g
  20. 20Milk (skim)Dairy · 1 cup (245 g) · 3.37 g per 100 g8.3g
  21. 21Milk (1%)Dairy · 1 cup (244 g) · 3.37 g per 100 g8.2g
  22. 22Milk (2%)Dairy · 1 cup (244 g) · 3.3 g per 100 g8.1g
  23. 23Cheese omeletEggs · 1 large egg (60 g) · 13.4 g per 100 g8g
  24. 24Chocolate milkDairy · 1 cup (250 g) · 3.17 g per 100 g7.9g
  25. 25Soy milkSoy foods · 1 cup (243 g) · 3.27 g per 100 g7.9g
  26. 26Canadian baconMeat & poultry · 1 oz (28 g) · 28.3 g per 100 g7.9g
  27. 27Milk (whole)Dairy · 1 cup (244 g) · 3.15 g per 100 g7.7g
  28. 28Peanut butterLegumes & beans · 2 tbsp (32 g) · 21.9 g per 100 g7g
  29. 29Almond butterNuts · 2 tbsp (32 g) · 21 g per 100 g6.7g
  30. 30OmeletEggs · 1 large egg (61 g) · 10.6 g per 100 g6.5g
  31. 31Turkey baconMeat & poultry · 2 slices cooked (22 g) · 29.5 g per 100 g6.5g
  32. 32Hard-boiled eggEggs · 1 large (50 g) · 12.6 g per 100 g6.3g
  33. 33Fried eggEggs · 1 large (46 g) · 13.6 g per 100 g6.3g
  34. 34Poached eggEggs · 1 large (50 g) · 12.5 g per 100 g6.3g
  35. 35EggEggs · 1 large (50 g) · 12.4 g per 100 g6.2g
  36. 36Scrambled eggEggs · 1 large (61 g) · 9.99 g per 100 g6.1g
  37. 37Yogurt (whole milk, plain)Dairy · 1 container (170 g) · 3.47 g per 100 g5.9g
  38. 38OatmealGrains · 1 cup cooked (234 g) · 2.54 g per 100 g5.9g
  39. 39Whole wheat English muffinGrains · 1 muffin (66 g) · 8.8 g per 100 g5.8g
  40. 40BaconMeat & poultry · 2 slices cooked (16 g) · 35.7 g per 100 g5.7g
  41. 41Drinkable yogurtDairy · 1 bottle (150 g) · 3.65 g per 100 g5.5g
  42. 42Rolled oatsGrains · 1/2 cup dry (40.5 g) · 13.2 g per 100 g5.3g
  43. 43English muffinGrains · 1 muffin (57 g) · 8.87 g per 100 g5.1g
  44. 44Sprouted wheat breadGrains · 1 slice (38 g) · 13.2 g per 100 g5g
  45. 45Chia seedsSeeds · 1 oz (28 g) · 16.5 g per 100 g4.6g
  46. 46Bran flakesGrains · 1 cup (40 g) · 9.9 g per 100 g4g
  47. 47FlaxseedSeeds · 2 tbsp (21 g) · 18.3 g per 100 g3.8g
  48. 48Egg whiteEggs · 1 large white (33 g) · 10.9 g per 100 g3.6g
  49. 49Cooked egg whiteEggs · 1 large (33 g) · 10.7 g per 100 g3.5g
  50. 50Toasted oat cerealGrains · 1 cup (28 g) · 12.4 g per 100 g3.5g
  51. 51Whole wheat breadGrains · 1 slice (28 g) · 12.4 g per 100 g3.5g
  52. 52Wheat germGrains · 2 tbsp (14 g) · 23.2 g per 100 g3.2g
  53. 53BlackberriesFruits · 1 cup (144 g) · 1.39 g per 100 g2g
  54. 54AvocadoFruits · 1/2 fruit (100 g) · 2 g per 100 g2g
  55. 55BananaFruits · 1 medium (118 g) · 1.09 g per 100 g1.3g
  56. 56OrangeFruits · 1 medium (131 g) · 0.94 g per 100 g1.2g

More lists

Other rankings

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