ProteinTally

Rankings

Ranked by protein density

Most protein-dense foods

Ranked by the share of calories that come from protein - the most protein you get per calorie, so the leanest sources come out on top.

All 796 foods in the ProteinTally database, ranked.

  1. 1Soy protein isolateProtein supplements · 1 oz (28 g) · 24.7 g protein per serving105% cal
  2. 2Gelatin powderProtein supplements · 1 envelope (7 g) · 6 g protein per serving102% cal
  3. 3ShrimpSeafood · 3 oz cooked (85 g) · 20.4 g protein per serving97% cal
  4. 4Ahi tuna (raw)Seafood · 3 oz raw (85 g) · 20.7 g protein per serving90% cal
  5. 5Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 24.8 g protein per serving90% cal
  6. 6HaddockSeafood · 3 oz cooked (85 g) · 17 g protein per serving89% cal
  7. 7Tuna pouchSeafood · 1 pouch (75 g) · 14.3 g protein per serving89% cal
  8. 8Whey protein powderProtein supplements · 1 scoop (26 g) · 20.3 g protein per serving89% cal
  9. 9Canned tuna (in water)Seafood · 3 oz drained (85 g) · 21.7 g protein per serving88% cal
  10. 10Pacific codSeafood · 3 oz cooked (85 g) · 15.9 g protein per serving88% cal
  11. 11CodSeafood · 3 oz cooked (85 g) · 19.4 g protein per serving87% cal
  12. 12Mahi mahiSeafood · 3 oz cooked (85 g) · 20.1 g protein per serving87% cal
  13. 13MooseMeat & poultry · 3 oz cooked (85 g) · 24.9 g protein per serving87% cal
  14. 14Northern pikeSeafood · 3 oz cooked (85 g) · 21 g protein per serving87% cal
  15. 15Salt codSeafood · 1 oz dried (28 g) · 17.6 g protein per serving87% cal
  16. 16Smoked haddockSeafood · 3 oz (85 g) · 21.4 g protein per serving87% cal
  17. 17Smoked whitefishSeafood · 3 oz (85 g) · 19.9 g protein per serving87% cal
  18. 18Turkey breastMeat & poultry · 3 oz cooked (85 g) · 25.1 g protein per serving87% cal
  19. 19Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 25.6 g protein per serving87% cal
  20. 20Blue crabSeafood · 3 oz cooked (85 g) · 15.2 g protein per serving86% cal
  21. 21Canned crab meatSeafood · 3 oz drained (85 g) · 15.2 g protein per serving86% cal
  22. 22Orange roughySeafood · 3 oz cooked (85 g) · 19.2 g protein per serving86% cal
  23. 23Alaska pollockSeafood · 3 oz cooked (85 g) · 20 g protein per serving85% cal
  24. 24Egg white protein powderProtein supplements · 1 oz (28 g) · 22.7 g protein per serving85% cal
  25. 25LobsterSeafood · 3 oz cooked (85 g) · 16.2 g protein per serving85% cal
  26. 26Skipjack tunaSeafood · 3 oz cooked (85 g) · 24 g protein per serving85% cal
  27. 27Yellow perchSeafood · 3 oz cooked (85 g) · 21.2 g protein per serving85% cal
  28. 28Atlantic pollockSeafood · 3 oz cooked (85 g) · 21.2 g protein per serving84% cal
  29. 29Egg whiteEggs · 1 large white (33 g) · 3.6 g protein per serving84% cal
  30. 30Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 26.9 g protein per serving84% cal
  31. 31GrouperSeafood · 3 oz cooked (85 g) · 21.1 g protein per serving84% cal
  32. 32WatercressVegetables · 1 cup chopped (34 g) · 0.8 g protein per serving84% cal
  33. 33ElkMeat & poultry · 3 oz cooked (85 g) · 25.7 g protein per serving83% cal
  34. 34LingcodSeafood · 3 oz cooked (85 g) · 19.2 g protein per serving83% cal
  35. 35Liquid egg substituteEggs · 1 cup (240 g) · 24 g protein per serving83% cal
  36. 36Canned shrimpSeafood · 3 oz drained (85 g) · 17.3 g protein per serving82% cal
  37. 37Cooked egg whiteEggs · 1 large (33 g) · 3.5 g protein per serving82% cal
  38. 38CuttlefishSeafood · 3 oz cooked (85 g) · 27.6 g protein per serving82% cal
  39. 39Dried shrimpSeafood · 1/4 cup (33.8 g) · 17.2 g protein per serving82% cal
  40. 40Red snapperSeafood · 3 oz cooked (85 g) · 22.4 g protein per serving82% cal
  41. 41Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 23.8 g protein per serving82% cal
  42. 42Snow crabSeafood · 3 oz cooked (85 g) · 20.1 g protein per serving82% cal
  43. 43TilapiaSeafood · 3 oz cooked (85 g) · 22.3 g protein per serving82% cal
  44. 44Turkey wingMeat & poultry · 3 oz cooked (85 g) · 25.6 g protein per serving82% cal
  45. 45WalleyeSeafood · 3 oz cooked (85 g) · 20.8 g protein per serving82% cal
  46. 46ConchSeafood · 1 cup sliced (127 g) · 33.4 g protein per serving81% cal
  47. 47Dried beefMeat & poultry · 1 oz (28 g) · 8.7 g protein per serving81% cal
  48. 48Dungeness crabSeafood · 3 oz cooked (85 g) · 19 g protein per serving81% cal
  49. 49EmuMeat & poultry · 3 oz cooked (85 g) · 26.6 g protein per serving81% cal
  50. 50HalibutSeafood · 3 oz cooked (85 g) · 19.1 g protein per serving81% cal
  51. 51RockfishSeafood · 3 oz cooked (85 g) · 18.9 g protein per serving81% cal
  52. 52WhitingSeafood · 3 oz cooked (85 g) · 20 g protein per serving81% cal
  53. 53CrabSeafood · 3 oz cooked (85 g) · 16.5 g protein per serving80% cal
  54. 54CrayfishSeafood · 3 oz cooked (85 g) · 14.9 g protein per serving80% cal
  55. 55Deli turkey slicesMeat & poultry · 2 slices (56 g) · 12.2 g protein per serving80% cal
  56. 56BisonMeat & poultry · 3 oz cooked (85 g) · 24.1 g protein per serving79% cal
  57. 57Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 25.8 g protein per serving79% cal
  58. 58Duck breastMeat & poultry · 3 oz cooked (85 g) · 23.5 g protein per serving79% cal
  59. 59SpirulinaVegetables · 1 tbsp (7 g) · 4 g protein per serving79% cal
  60. 60Canadian baconMeat & poultry · 1 oz (28 g) · 7.9 g protein per serving78% cal
  61. 61King mackerelSeafood · 3 oz cooked (85 g) · 22.1 g protein per serving78% cal
  62. 62Soy protein concentrateProtein supplements · 1 oz (28 g) · 17.8 g protein per serving78% cal
  63. 63MonkfishSeafood · 3 oz cooked (85 g) · 15.8 g protein per serving77% cal
  64. 64Ocean perchSeafood · 3 oz cooked (85 g) · 15.7 g protein per serving77% cal
  65. 65GoatMeat & poultry · 3 oz cooked (85 g) · 23 g protein per serving76% cal
  66. 66Sea bassSeafood · 3 oz cooked (85 g) · 20.1 g protein per serving76% cal
  67. 67VenisonMeat & poultry · 3 oz cooked (85 g) · 25.7 g protein per serving76% cal
  68. 68Chicken breastMeat & poultry · 3 oz cooked (85 g) · 26.4 g protein per serving75% cal
  69. 69Albacore tuna (canned in water)Seafood · 3 oz drained (85 g) · 20.1 g protein per serving74% cal
  70. 70Ham steakMeat & poultry · 3 oz cooked (85 g) · 23.1 g protein per serving74% cal
  71. 71ScallopsSeafood · 3 oz cooked (85 g) · 17.4 g protein per serving74% cal
  72. 72Spiny lobsterSeafood · 3 oz cooked (85 g) · 22.4 g protein per serving74% cal
  73. 73Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 25.3 g protein per serving73% cal
  74. 74OctopusSeafood · 3 oz cooked (85 g) · 25.3 g protein per serving73% cal
  75. 75OstrichMeat & poultry · 3 oz cooked (85 g) · 23.9 g protein per serving73% cal
  76. 76Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 22.3 g protein per serving73% cal
  77. 77Rainbow smeltSeafood · 3 oz cooked (85 g) · 19.2 g protein per serving73% cal
  78. 78Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 24.7 g protein per serving73% cal
  79. 79Striped bassSeafood · 3 oz cooked (85 g) · 19.3 g protein per serving73% cal
  80. 80SweetbreadsMeat & poultry · 3 oz cooked (85 g) · 19.1 g protein per serving73% cal
  81. 81Veal cutletMeat & poultry · 3 oz cooked (85 g) · 28.2 g protein per serving73% cal
  82. 82Canned salmonSeafood · 3 oz drained (85 g) · 20.9 g protein per serving72% cal
  83. 83Porgy (scup)Seafood · 3 oz cooked (85 g) · 20.6 g protein per serving72% cal
  84. 84Smoked sturgeonSeafood · 3 oz (85 g) · 26.5 g protein per serving72% cal
  85. 85Snails (escargot)Seafood · 3 oz (85 g) · 13.7 g protein per serving72% cal
  86. 86Deli chicken breastMeat & poultry · 1 oz (28 g) · 4.9 g protein per serving71% cal
  87. 87FlounderSeafood · 3 oz cooked (85 g) · 12.9 g protein per serving71% cal
  88. 88Wild boarMeat & poultry · 3 oz cooked (85 g) · 24.1 g protein per serving71% cal
  89. 89TamariSoy foods · 1 tbsp (18 g) · 1.9 g protein per serving70% cal
  90. 90Alfalfa sproutsVegetables · 1 cup (33 g) · 1.3 g protein per serving69% cal
  91. 91Beef heartMeat & poultry · 3 oz cooked (85 g) · 24.2 g protein per serving69% cal
  92. 92Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 23.2 g protein per serving69% cal
  93. 93ClamsSeafood · 3 oz cooked (85 g) · 21.8 g protein per serving69% cal
  94. 94Cottage cheese (1%)Dairy · 1 cup (226 g) · 28 g protein per serving69% cal
  95. 95Greek yogurt (nonfat)Dairy · 1 container (170 g) · 17.3 g protein per serving69% cal
  96. 96Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 22.4 g protein per serving69% cal
  97. 97Top round steakMeat & poultry · 3 oz cooked (85 g) · 27 g protein per serving69% cal
  98. 98WhelkSeafood · 3 oz cooked (85 g) · 40.5 g protein per serving69% cal
  99. 99Beef brisketMeat & poultry · 3 oz cooked (85 g) · 28.2 g protein per serving68% cal
  100. 100Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 27.5 g protein per serving68% cal

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

More lists

Other rankings

Highest-protein foodsHighest-protein foods per 100 gHighest-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