Foods high in protein

Protein builds and repairs muscle, skin and enzymes, and keeps you full longer. The Daily Value for protein is 50 g.

Everyday foods highest in protein

#FoodProtein / 100 g% DVCalories
1Soy protein isolate88.3 g177%335
2Soy protein isolate (potassium type)88.3 g177%321
3Vital wheat gluten75.2 g150%370
4Soy protein concentrate (produced by acid wash)63.6 g127%328
5Soy protein concentrate (produced by alcohol extraction)63.6 g127%328
6Snacks (pork skins, plain)61.3 g123%544
7Salmon (red (sockeye), filets with skin, smoked (alaska native))60.6 g121%345
8Fish (herring eggs, pacific, dry (alaska native))60.4 g121%312
9Snacks (pork skins, barbecue-flavor)57.9 g116%538
10Gelatin desserts (dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin c)55.3 g111%345
11Gelatin desserts (dry mix, reduced calorie, with aspartame, no added sodium)55.3 g111%345
12Peanut flour (defatted)52.2 g104%327
13Soy flour (defatted)51.5 g103%327
14Seeds (sesame flour, low-fat)50.1 g100%333
15Seeds (cottonseed flour, low fat (glandless))49.8 g100%332
16Soy flour (low-fat)49.8 g100%372
17Soy meal (defatted, raw)49.2 g98%337
18Seeds (cottonseed meal, partially defatted (glandless))49.1 g98%367
19Seeds (sunflower seed flour, partially defatted)48.1 g96%326
20Mollusks (whelk, unspecified, cooked, moist heat)47.7 g95%275
21Soybeans (mature seeds, dry roasted)43.3 g87%449
22Meat extender41.7 g83%311
23Cheese (parmesan, low sodium)41.6 g83%451
24Seeds (cottonseed flour, partially defatted (glandless))41 g82%359
25Leavening agents (yeast, baker's, active dry)40.4 g81%325
26Seeds (sesame flour, partially defatted)40.3 g81%382
27Parmesan cheese topping (fat free)40 g80%370
28Fish (salmon, king, chinook, smoked, brined (alaska native))39.9 g80%430
29Pork (cured, bacon, cooked, microwaved)39 g78%476
30Soybeans (mature seeds, roasted, no salt added)38.6 g77%469

Top food in each category

American Indian/Alaska Native FoodsSeal (bearded (oogruk), meat, dried (alaska native))82.6 g per 100 gBaby FoodsBabyfood (cereal, high protein, with apple and orange, dry)25.4 g per 100 gBaked ProductsLeavening agents (yeast, baker's, active dry)40.4 g per 100 gBeef ProductsBeef (round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised)36.1 g per 100 gBeveragesBeverages (protein powder whey based)78.1 g per 100 gBreakfast CerealsCereals ready-to-eat (sun country, kretschmer wheat germ, regular)31.4 g per 100 gCereal Grains and PastaVital wheat gluten75.2 g per 100 gDairy and Egg ProductsEgg (white, dried, stabilized, glucose reduced)84.1 g per 100 gFast FoodsPOPEYES (fried chicken, mild, breast, meat only, skin and breading removed)29 g per 100 gFats and OilsMayonnaise (made with tofu)5.95 g per 100 gFinfish and Shellfish ProductsFish (cod, atlantic, dried and salted)62.8 g per 100 gFruits and Fruit JuicesGoji berries (dried)14.3 g per 100 gLamb, Veal, and Game ProductsVeal (leg (top round), separable lean only, cooked, braised)36.7 g per 100 gLegumes and Legume ProductsSoy protein isolate88.3 g per 100 gMeals, Entrees, and Side DishesChicken (thighs, frozen, breaded, reheated)18.7 g per 100 gNut and Seed ProductsSeeds (sesame flour, low-fat)50.1 g per 100 gPork ProductsPork (cured, bacon, cooked, microwaved)39 g per 100 gPoultry ProductsEmu (full rump, cooked, broiled)33.7 g per 100 gRestaurant FoodsCRACKER BARREL (grilled sirloin steak)31.5 g per 100 gSausages and Luncheon MeatsBeef (cured, dried)31.1 g per 100 gSnacksSnacks (pork skins, plain)61.3 g per 100 gSoups, Sauces, and GraviesSoup (beef broth, cubed, dry)17.3 g per 100 gSpices and HerbsSpices (parsley, dried)26.6 g per 100 gSweetsGelatins (dry powder, unsweetened)85.6 g per 100 gVegetables and Vegetable ProductsSeaweed (spirulina, dried)57.5 g per 100 g

All foods: top 50 by protein

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#FoodProtein / 100 g% DV
1Soy protein isolate88.3 g177%
2Soy protein isolate (potassium type)88.3 g177%
3Gelatins (dry powder, unsweetened)85.6 g171%
4Egg (white, dried, stabilized, glucose reduced)84.1 g168%
5Seal (bearded (oogruk), meat, dried (alaska native))82.6 g165%
6Egg (white, dried, powder, stabilized, glucose reduced)82.4 g165%
7Egg (white, dried)81.1 g162%
8Beverages (protein powder whey based)78.1 g156%
9Steelhead trout (dried, flesh (shoshone bannock))77.3 g155%
10Egg (white, dried, flakes, stabilized, glucose reduced)76.9 g154%
11Vital wheat gluten75.2 g150%
12Whale (beluga, meat, dried (alaska native))69.9 g140%
13Beverages (abbott, eas whey protein powder)66.7 g133%
14Soy protein concentrate (produced by acid wash)63.6 g127%
15Soy protein concentrate (produced by alcohol extraction)63.6 g127%
16Fish (cod, atlantic, dried and salted)62.8 g126%
17Fish (whitefish, dried (alaska native))62.4 g125%
18Seal (bearded (oogruk), meat, partially dried (alaska native))62.4 g125%
19Fish (salmon, chum, dried (alaska native))62.1 g124%
20Snacks (pork skins, plain)61.3 g123%
21Salmon (red (sockeye), filets with skin, smoked (alaska native))60.6 g121%
22Fish (herring eggs, pacific, dry (alaska native))60.4 g121%
23Caribou (shoulder meat, dried (alaska native))59.4 g119%
24Beverages (whey protein powder isolate)58.1 g116%
25Snacks (pork skins, barbecue-flavor)57.9 g116%
26Seaweed (spirulina, dried)57.5 g115%
27Walrus (meat, dried (alaska native))57 g114%
28Smelt (dried (alaska native))56.2 g112%
29Beverages (protein powder soy based)55.6 g111%
30Egg substitute (powder)55.5 g111%
31Gelatin desserts (dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin c)55.3 g111%
32Gelatin desserts (dry mix, reduced calorie, with aspartame, no added sodium)55.3 g111%
33Beverages (nutritional shake mix, high protein, powder)53.6 g107%
34Tofu (dried-frozen (koyadofu))52.5 g105%
35Tofu (dried-frozen (koyadofu), prepared with calcium sulfate)52.4 g105%
36Peanut flour (defatted)52.2 g104%
37Caribou (rump meat, half dried (alaska native))52.1 g104%
38Soy flour (defatted)51.5 g103%
39Seeds (sesame flour, low-fat)50.1 g100%
40Protein supplement (milk based, muscle milk light, powder)50 g100%
41Seeds (cottonseed flour, low fat (glandless))49.8 g100%
42Soy flour (low-fat)49.8 g100%
43Soy meal (defatted, raw)49.2 g98%
44Seeds (cottonseed meal, partially defatted (glandless))49.1 g98%
45Egg (whole, dried, stabilized, glucose reduced)48.2 g96%
46Seeds (sunflower seed flour, partially defatted)48.1 g96%
47Egg (whole, dried)48 g96%
48Mollusks (whelk, unspecified, cooked, moist heat)47.7 g95%
49Beverages (abbott, eas soy protein powder)47.6 g95%
50Protein supplement (milk based, muscle milk, powder)45.7 g91%

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