ProteinTally

Rankings

Ranked by protein per typical serving

Highest-protein whole foods

Minimally processed foods - cuts of meat, fish, beans, grains, nuts, seeds, and vegetables - ranked by protein per serving. No powders, bars, or prepared products.

510 of the 796 foods in the ProteinTally database are whole, minimally processed foods. 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. 1WhelkSeafood · 3 oz cooked (85 g) · 47.7 g per 100 g40.5g
  2. 2ConchSeafood · 1 cup sliced (127 g) · 26.3 g per 100 g33.4g
  3. 3Soybeans (mature)Soy foods · 1 cup cooked (172 g) · 18.2 g per 100 g31.3g
  4. 4Bottom round steakMeat & poultry · 3 oz cooked (85 g) · 34.3 g per 100 g29.2g
  5. 5Veal chopMeat & poultry · 3 oz cooked (85 g) · 33.6 g per 100 g28.6g
  6. 6Veal shoulderMeat & poultry · 3 oz cooked (85 g) · 33.7 g per 100 g28.6g
  7. 7Beef brisketMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  8. 8Veal cutletMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  9. 9Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  10. 10Lamb shoulderMeat & poultry · 3 oz cooked (85 g) · 32.8 g per 100 g27.9g
  11. 11CuttlefishSeafood · 3 oz cooked (85 g) · 32.5 g per 100 g27.6g
  12. 12Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  13. 13PheasantMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  14. 14Top round steakMeat & poultry · 3 oz cooked (85 g) · 31.8 g per 100 g27g
  15. 15Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 31.7 g per 100 g26.9g
  16. 16EmuMeat & poultry · 3 oz cooked (85 g) · 31.3 g per 100 g26.6g
  17. 17Beef chuck roastMeat & poultry · 3 oz cooked (85 g) · 31.1 g per 100 g26.4g
  18. 18Chicken breastMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  19. 19Lamb shankMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  20. 20CevicheSeafood · 1 cup (250 g) · 10.5 g per 100 g26.3g
  21. 21Lamb liverMeat & poultry · 3 oz cooked (85 g) · 30.6 g per 100 g26g
  22. 22Lupini beansLegumes & beans · 1 cup cooked (166 g) · 15.6 g per 100 g25.9g
  23. 23Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  24. 24RabbitMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  25. 25ElkMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  26. 26VenisonMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  27. 27Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  28. 28Turkey wingMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  29. 29Lamb loin chopMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  30. 30Skirt steakMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  31. 31Bluefin tunaSeafood · 3 oz cooked (85 g) · 29.9 g per 100 g25.4g
  32. 32Chicken breast with skinMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  33. 33Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  34. 34OctopusSeafood · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  35. 35Beef sirloin steakMeat & poultry · 3 oz cooked (85 g) · 29.6 g per 100 g25.2g
  36. 36Yellowtail (hamachi)Seafood · 3 oz cooked (85 g) · 29.7 g per 100 g25.2g
  37. 37New York strip steakMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  38. 38Turkey breastMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  39. 39Cottage cheese (4%)Dairy · 1 cup (225 g) · 11.1 g per 100 g25g
  40. 40MooseMeat & poultry · 3 oz cooked (85 g) · 29.3 g per 100 g24.9g
  41. 41Country-style pork ribsMeat & poultry · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  42. 42Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  43. 43Beef liverMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  44. 44Duck legMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  45. 45GooseMeat & poultry · 3 oz cooked (85 g) · 29 g per 100 g24.7g
  46. 46Light tuna (canned in oil)Seafood · 3 oz drained (85 g) · 29.1 g per 100 g24.7g
  47. 47Pork spare ribsMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  48. 48Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  49. 49Beef short ribsMeat & poultry · 3 oz cooked (85 g) · 28.8 g per 100 g24.5g
  50. 50Fish roeSeafood · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  51. 51Roast turkey with skinMeat & poultry · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  52. 52Beef heartMeat & poultry · 3 oz cooked (85 g) · 28.5 g per 100 g24.2g
  53. 53BisonMeat & poultry · 3 oz cooked (85 g) · 28.4 g per 100 g24.1g
  54. 54Leg of lambMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  55. 55Wild boarMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  56. 56Porterhouse steakMeat & poultry · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  57. 57Skipjack tunaSeafood · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  58. 58OstrichMeat & poultry · 3 oz cooked (85 g) · 28.1 g per 100 g23.9g
  59. 59Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 28 g per 100 g23.8g
  60. 60Flank steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  61. 61T-bone steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  62. 62Duck breastMeat & poultry · 3 oz cooked (85 g) · 27.6 g per 100 g23.5g
  63. 63Turkey dark meatMeat & poultry · 3 oz cooked (85 g) · 27.7 g per 100 g23.5g
  64. 64Beef round tip roastMeat & poultry · 3 oz cooked (85 g) · 27.5 g per 100 g23.4g
  65. 65Chicken dark meatMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  66. 66Ground turkeyMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  67. 67Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  68. 68Whole roasted chickenMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  69. 69GoatMeat & poultry · 3 oz cooked (85 g) · 27.1 g per 100 g23g
  70. 70Pork chopMeat & poultry · 3 oz cooked (85 g) · 27 g per 100 g23g
  71. 71Rotisserie chickenMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  72. 72Tri-tip roastMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  73. 73Pork bellyMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  74. 74Pork roastMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  75. 75TroutSeafood · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  76. 76Albacore tuna (canned in oil)Seafood · 3 oz drained (85 g) · 26.5 g per 100 g22.5g
  77. 77Beef tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  78. 78Sockeye salmonSeafood · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  79. 79Canned sockeye salmonSeafood · 3 oz drained (85 g) · 26.3 g per 100 g22.4g
  80. 80Chicken heartsMeat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  81. 81Ground beef (95% lean)Meat & poultry · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  82. 82Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  83. 83Milkfish (bangus)Seafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  84. 84Red snapperSeafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  85. 85Spiny lobsterSeafood · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  86. 86Ground beef (93% lean)Meat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  87. 87Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  88. 88Rack of lambMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  89. 89TilapiaSeafood · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  90. 90Ground beef (90% lean)Meat & poultry · 3 oz cooked (85 g) · 26.1 g per 100 g22.2g
  91. 91King mackerelSeafood · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  92. 92Pork liverMeat & poultry · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  93. 93Canned jack mackerelSeafood · 1/2 cup (95 g) · 23.2 g per 100 g22g
  94. 94Ground beef (85% lean)Meat & poultry · 3 oz cooked (85 g) · 25.9 g per 100 g22g
  95. 95Ground turkey (85% lean)Meat & poultry · 3 oz cooked (85 g) · 25.9 g per 100 g22g
  96. 96Ground turkey (93% lean)Meat & poultry · 3 oz cooked (85 g) · 25.9 g per 100 g22g
  97. 97OxtailMeat & poultry · 3 oz cooked (85 g) · 25.9 g per 100 g22g
  98. 98Chum salmonSeafood · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  99. 99Ground beef (80% lean)Meat & poultry · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  100. 100Ground vealMeat & poultry · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g

Top 100 shown of 510 foods in this list. Browse the full food database for everything else.

More lists

Other rankings

Highest-protein foodsHighest-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 breakfast foodsHighest-protein snacks