ProteinTally

Rankings

Ranked by protein per typical serving

Highest-protein foods

Every food in the database ranked by protein per typical serving, across every category - meat, seafood, dairy, soy, legumes, grains, and more.

All 796 foods in the ProteinTally database, ranked. 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. 1Nonfat dry milk powderDairy · 1 cup (120 g) · 36.2 g per 100 g43.4g
  2. 2WhelkSeafood · 3 oz cooked (85 g) · 47.7 g per 100 g40.5g
  3. 3Whole milk powderDairy · 1 cup (128 g) · 26.3 g per 100 g33.7g
  4. 4ConchSeafood · 1 cup sliced (127 g) · 26.3 g per 100 g33.4g
  5. 5Pulled porkMeat & poultry · 1 cup (249 g) · 13.2 g per 100 g32.9g
  6. 6Soybeans (mature)Soy foods · 1 cup cooked (172 g) · 18.2 g per 100 g31.3g
  7. 7Bottom round steakMeat & poultry · 3 oz cooked (85 g) · 34.3 g per 100 g29.2g
  8. 8Veal chopMeat & poultry · 3 oz cooked (85 g) · 33.6 g per 100 g28.6g
  9. 9Veal shoulderMeat & poultry · 3 oz cooked (85 g) · 33.7 g per 100 g28.6g
  10. 10Beef brisketMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  11. 11Veal cutletMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  12. 12Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  13. 13Lamb shoulderMeat & poultry · 3 oz cooked (85 g) · 32.8 g per 100 g27.9g
  14. 14CuttlefishSeafood · 3 oz cooked (85 g) · 32.5 g per 100 g27.6g
  15. 15Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  16. 16PheasantMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  17. 17Top round steakMeat & poultry · 3 oz cooked (85 g) · 31.8 g per 100 g27g
  18. 18Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 31.7 g per 100 g26.9g
  19. 19EmuMeat & poultry · 3 oz cooked (85 g) · 31.3 g per 100 g26.6g
  20. 20Smoked sturgeonSeafood · 3 oz (85 g) · 31.2 g per 100 g26.5g
  21. 21Beef chuck roastMeat & poultry · 3 oz cooked (85 g) · 31.1 g per 100 g26.4g
  22. 22Chicken breastMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  23. 23Lamb shankMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  24. 24CevicheSeafood · 1 cup (250 g) · 10.5 g per 100 g26.3g
  25. 25Lamb liverMeat & poultry · 3 oz cooked (85 g) · 30.6 g per 100 g26g
  26. 26Lupini beansLegumes & beans · 1 cup cooked (166 g) · 15.6 g per 100 g25.9g
  27. 27Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  28. 28RabbitMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  29. 29ElkMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  30. 30VenisonMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  31. 31Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  32. 32Turkey wingMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  33. 33Lamb loin chopMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  34. 34Skirt steakMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  35. 35Bluefin tunaSeafood · 3 oz cooked (85 g) · 29.9 g per 100 g25.4g
  36. 36Chicken breast with skinMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  37. 37Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  38. 38OctopusSeafood · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  39. 39Beef sirloin steakMeat & poultry · 3 oz cooked (85 g) · 29.6 g per 100 g25.2g
  40. 40Yellowtail (hamachi)Seafood · 3 oz cooked (85 g) · 29.7 g per 100 g25.2g
  41. 41New York strip steakMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  42. 42Turkey breastMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  43. 43Cottage cheese (4%)Dairy · 1 cup (225 g) · 11.1 g per 100 g25g
  44. 44Soy protein powderProtein supplements · 1 scoop (45 g) · 55.6 g per 100 g25g
  45. 45Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  46. 46MooseMeat & poultry · 3 oz cooked (85 g) · 29.3 g per 100 g24.9g
  47. 47Country-style pork ribsMeat & poultry · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  48. 48Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  49. 49Beef liverMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  50. 50Duck legMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  51. 51GooseMeat & poultry · 3 oz cooked (85 g) · 29 g per 100 g24.7g
  52. 52Light tuna (canned in oil)Seafood · 3 oz drained (85 g) · 29.1 g per 100 g24.7g
  53. 53Pork spare ribsMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  54. 54Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  55. 55Soy protein isolateProtein supplements · 1 oz (28 g) · 88.3 g per 100 g24.7g
  56. 56Beef short ribsMeat & poultry · 3 oz cooked (85 g) · 28.8 g per 100 g24.5g
  57. 57Fish roeSeafood · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  58. 58Roast turkey with skinMeat & poultry · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  59. 59Beef heartMeat & poultry · 3 oz cooked (85 g) · 28.5 g per 100 g24.2g
  60. 60BisonMeat & poultry · 3 oz cooked (85 g) · 28.4 g per 100 g24.1g
  61. 61Leg of lambMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  62. 62Wild boarMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  63. 63Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  64. 64Porterhouse steakMeat & poultry · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  65. 65Skipjack tunaSeafood · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  66. 66OstrichMeat & poultry · 3 oz cooked (85 g) · 28.1 g per 100 g23.9g
  67. 67Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 28 g per 100 g23.8g
  68. 68Flank steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  69. 69T-bone steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  70. 70Duck breastMeat & poultry · 3 oz cooked (85 g) · 27.6 g per 100 g23.5g
  71. 71Turkey dark meatMeat & poultry · 3 oz cooked (85 g) · 27.7 g per 100 g23.5g
  72. 72Beef round tip roastMeat & poultry · 3 oz cooked (85 g) · 27.5 g per 100 g23.4g
  73. 73Chicken dark meatMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  74. 74Ground turkeyMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  75. 75Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  76. 76Whole roasted chickenMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  77. 77Ham steakMeat & poultry · 3 oz cooked (85 g) · 27.2 g per 100 g23.1g
  78. 78GoatMeat & poultry · 3 oz cooked (85 g) · 27.1 g per 100 g23g
  79. 79Pork chopMeat & poultry · 3 oz cooked (85 g) · 27 g per 100 g23g
  80. 80Rotisserie chickenMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  81. 81Tri-tip roastMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  82. 82Egg white protein powderProtein supplements · 1 oz (28 g) · 81.1 g per 100 g22.7g
  83. 83Pork bellyMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  84. 84Pork roastMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  85. 85TroutSeafood · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  86. 86Albacore tuna (canned in oil)Seafood · 3 oz drained (85 g) · 26.5 g per 100 g22.5g
  87. 87Beef tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  88. 88Sockeye salmonSeafood · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  89. 89Canned sockeye salmonSeafood · 3 oz drained (85 g) · 26.3 g per 100 g22.4g
  90. 90Chicken heartsMeat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  91. 91Ground beef (95% lean)Meat & poultry · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  92. 92Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  93. 93Milkfish (bangus)Seafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  94. 94Red snapperSeafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  95. 95Spiny lobsterSeafood · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  96. 96Ground beef (93% lean)Meat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  97. 97Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  98. 98Rack of lambMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  99. 99TilapiaSeafood · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  100. 100Ground beef (90% lean)Meat & poultry · 3 oz cooked (85 g) · 26.1 g per 100 g22.2g

Top 100 shown of 796 foods in this list. Browse the full food database for everything else.

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Highest-protein foods per 100 gMost protein-dense foodsHighest-protein meatsHighest-protein seafoodHighest-protein eggsHighest-protein dairy foodsHighest-protein soy foodsHighest-protein legumesHighest-protein nutsHighest-protein seedsHighest-protein grainsHighest-protein vegetablesHighest-protein fruitsHighest-protein protein supplementsHighest-protein vegan foodsHighest-protein vegetarian foodsHigh-protein, low-calorie foodsComplete protein foodsHighest-protein whole foodsHighest-protein breakfast foodsHighest-protein snacks