basalfitstage
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Foods high in Protein

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much protein they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 50 g.

Foods high in Protein
FoodTypical portionIn that portionPer 100 kcal
Soy protein isolate, potassium type100 g88.3 g (177% DV)27.5 g
Soy protein isolate100 g88.3 g (177% DV)26.4 g
Fish, cod, Pacific, cooked100 g20.4 g (41% DV)24.3 g
Tuna, ahi or yellowfin, frozen, wild caught100 g24.7 g (49% DV)24.2 g
Crustaceans, shrimp, cooked100 g24 g (48% DV)24.2 g
Crustaceans, shrimp, raw100 g20.1 g (40% DV)23.6 g
Mahi mahi, frozen, wild caught100 g19.8 g (40% DV)23.6 g
Egg, white, dried, stabilized, glucose reduced1 cup, sifted (107 g)90 g (180% DV)23.6 g
Ruffed Grouse, breast meat, skinless, raw1 breast (219 g)56.8 g (114% DV)23.2 g
Seaweed, spirulina, raw100 g5.92 g (12% DV)22.8 g
Cheese, mozzarella, nonfat1 cup, shredded (113 g)35.8 g (72% DV)22.5 g
Emu, outside drum, raw100 g23.1 g (46% DV)22.4 g
Cheese, Swiss, nonfat or fat free1 serving (28 g)7.95 g (16% DV)22.4 g
Egg, white, dried, powder, stabilized, glucose reduced1 cup, sifted (107 g)88.2 g (176% DV)21.9 g
Egg, white, dried, flakes, stabilized, glucose reduced100 g76.9 g (154% DV)21.9 g
Emu, fan fillet, raw1 serving, ( 3 oz ) (85 g)19.1 g (38% DV)21.8 g
Game meat, moose, cooked, roasted100 g29.3 g (59% DV)21.8 g
Emu, flat fillet, raw100 g22.3 g (45% DV)21.8 g
Game meat, moose, raw100 g22.2 g (44% DV)21.8 g
Turkey, drumstick, from whole bird, meat only, raw100 g23.7 g (47% DV)21.7 g
Cowpeas, leafy tips, cooked, boiled, drained, without salt1 cup, chopped (53 g)2.48 g (5% DV)21.2 g
Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled1 cutlet (44 g)14 g (28% DV)21.1 g
Veal, shank, separable lean only, raw1 serving (113 g)22.3 g (45% DV)21 g
Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled1 steak, ( yield from 134.9 g raw meat ) (102 g)32.1 g (64% DV)20.7 g
Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated100 g18.6 g (37% DV)20.5 g
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw100 g23.6 g (47% DV)20.3 g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw100 g23.6 g (47% DV)20.3 g
Vital wheat gluten100 g75.2 g (150% DV)20.3 g
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw100 g22.9 g (46% DV)20.2 g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw100 g23.4 g (47% DV)20.2 g
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw1 steak (151 g)35.3 g (71% DV)20.2 g
Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised100 g31.1 g (62% DV)19.9 g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted100 g29.8 g (60% DV)19.9 g
Seaweed, spirulina, dried1 cup (112 g)64.4 g (129% DV)19.8 g
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated100 g24.3 g (49% DV)19.8 g
Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted100 g26 g (52% DV)19.7 g
Soy protein concentrate, produced by alcohol extraction100 g63.6 g (127% DV)19.4 g
Soy protein concentrate, produced by acid wash100 g63.6 g (127% DV)19.4 g
Vitasoy USA Nasoya, Lite Silken Tofu¼ package (91 g)7.47 g (15% DV)19.1 g
Balsam-pear (bitter gourd), leafy tips, raw½ cup (24 g)1.27 g (3% DV)17.7 g
Alfalfa seeds, sprouted, raw1 cup (33 g)1.32 g (3% DV)17.3 g
Seeds, sesame flour, low-fat100 g50.1 g (100% DV)15.1 g
Seeds, cottonseed flour, low fat (glandless)100 g49.8 g (100% DV)15 g
Seeds, sunflower seed flour, partially defatted1 cup (64 g)30.8 g (62% DV)14.7 g
Seeds, cottonseed meal, partially defatted (glandless)100 g49.1 g (98% DV)13.4 g
Seeds, cottonseed flour, partially defatted (glandless)1 cup (94 g)38.5 g (77% DV)11.4 g
Oat bran, cooked1 cup (219 g)7.03 g (14% DV)8.03 g
Wheat bran, crude1 cup (58 g)9.02 g (18% DV)7.2 g
Oat bran, raw1 cup (94 g)16.3 g (33% DV)7.03 g
Wheat germ, crude1 cup (115 g)26.6 g (53% DV)6.43 g

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.