Nutrient ranking

Foods highest in protein

Of 6,967 foods with a reported protein value in USDA FoodData Central, Soy protein isolate has the most, at 88.3 g per 100 g (177% of the 50 g Daily Value). The 10th-ranked food has 77.3 g. Rankings are by weight, so dried and concentrated foods often rank high.

High protein High fiber High potassium High iron High vitamin C

Top 100 foods by protein per 100 g
Food	Protein (g)	Calories	Protein (g)	Fat (g)	Carbs (g)
Soy protein isolate Legumes and Legume Products	88.3	335	88.3	3.4	0
Soy protein isolate, potassium type Legumes and Legume Products	88.3	321	88.3	0.53	2.6
Gelatins, dry powder, unsweetened Sweets	85.6	335	85.6	0.1	0
Egg, white, dried, stabilized, glucose reduced Dairy and Egg Products	84.1	357	84.1	0.32	4.5
Seal, bearded (Oogruk), meat, dried (Alaska Native) American Indian/Alaska Native Foods	82.6	351	82.6	2.3	0
Egg, white, dried, powder, stabilized, glucose reduced Dairy and Egg Products	82.4	376	82.4	0.04	4.5
Egg, white, dried Dairy and Egg Products	81.1	382	81.1	0	7.8
Egg, white, dried Dairy and Egg Products	79.9	376	79.9	0.65	6
Beverages, Protein powder whey based Beverages	78.1	352	78.1	1.6	6.3
Steelhead trout, dried, flesh (Shoshone Bannock) American Indian/Alaska Native Foods	77.3	382	77.3	8.1	0
Egg, white, dried, flakes, stabilized, glucose reduced Dairy and Egg Products	76.9	351	76.9	0.04	4.2
Vital wheat gluten Cereal Grains and Pasta	75.2	370	75.2	1.9	13.8
Whale, beluga, meat, dried (Alaska Native) American Indian/Alaska Native Foods	69.9	327	69.9	5.3	0
Soy protein concentrate, produced by acid wash Legumes and Legume Products	63.6	328	63.6	0.46	25.4
Soy protein concentrate, produced by alcohol extraction Legumes and Legume Products	63.6	328	63.6	0.46	25.4
Fish, cod, Atlantic, dried and salted Finfish and Shellfish Products	62.8	290	62.8	2.4	0
Fish, whitefish, dried (Alaska Native) American Indian/Alaska Native Foods	62.4	371	62.4	13.4	0
Seal, bearded (Oogruk), meat, partially dried (Alaska Native) American Indian/Alaska Native Foods	62.4	270	62.4	2.3	0
Fish, salmon, chum, dried (Alaska Native) American Indian/Alaska Native Foods	62.1	378	62.1	14.4	0
Snacks, pork skins, plain Snacks	61.3	544	61.3	31.3	0
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) American Indian/Alaska Native Foods	60.6	345	60.6	11.4	0
Fish, herring eggs, Pacific, dry (Alaska Native) American Indian/Alaska Native Foods	60.4	312	60.4	6.6	2.8
Caribou, shoulder meat, dried (Alaska Native) American Indian/Alaska Native Foods	59.4	271	59.4	3.7	0
Beverages, Whey protein powder isolate Beverages	58.1	359	58.1	1.2	29.1
Snacks, pork skins, barbecue-flavor Snacks	57.9	538	57.9	31.8	1.6
Seaweed, spirulina, dried Vegetables and Vegetable Products	57.5	290	57.5	7.7	23.9
Walrus, meat, dried (Alaska Native) American Indian/Alaska Native Foods	57	251	57	2.6	0
Smelt, dried (Alaska Native) American Indian/Alaska Native Foods	56.2	386	56.2	17.9	0
Beverages, Protein powder soy based Beverages	55.6	388	55.6	5.6	28.9
Egg substitute, powder Dairy and Egg Products	55.5	444	55.5	13	21.8
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C Sweets	55.3	345	55.3	0	33.3
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium Sweets	55.3	345	55.3	0	33.3
Beverages, nutritional shake mix, high protein, powder Beverages	53.6	392	53.6	10.7	20.4
Tofu, dried-frozen (koyadofu) Legumes and Legume Products	52.5	477	52.5	30.3	10
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Legumes and Legume Products	52.4	470	52.4	30.3	8.3
Peanut flour, defatted Legumes and Legume Products	52.2	327	52.2	0.55	34.7
Caribou, rump meat, half dried (Alaska Native) American Indian/Alaska Native Foods	52.1	255	52.1	5.2	0
Soy flour, defatted Legumes and Legume Products	51.5	327	51.5	1.2	33.9
Flour, soy, defatted Legumes and Legume Products	51.1	366	51.1	3.3	32.9
Seeds, sesame flour, low-fat Nut and Seed Products	50.1	333	50.1	1.8	35.5
Protein supplement, milk based, Muscle Milk Light, powder Dairy and Egg Products	50	396	50	12	22
Seeds, cottonseed flour, low fat (glandless) Nut and Seed Products	49.8	332	49.8	1.4	36.1
Soy flour, low-fat Legumes and Legume Products	49.8	372	49.8	8.9	30.6
Soy meal, defatted, raw Legumes and Legume Products	49.2	337	49.2	2.4	35.9
Seeds, cottonseed meal, partially defatted (glandless) Nut and Seed Products	49.1	367	49.1	4.8	38.4
Egg, whole, dried, stabilized, glucose reduced Dairy and Egg Products	48.2	615	48.2	44	2.4
Egg, whole, dried Dairy and Egg Products	48.1	575	48.1	39.8	1.9
Seeds, sunflower seed flour, partially defatted Nut and Seed Products	48.1	326	48.1	1.6	35.8
Egg, whole, dried Dairy and Egg Products	48	592	48	43.9	1.1
Mollusks, whelk, unspecified, cooked, moist heat Finfish and Shellfish Products	47.7	275	47.7	0.8	15.5
Protein supplement, milk based, Muscle Milk, powder Dairy and Egg Products	45.7	411	45.7	17.1	18.5
Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native) American Indian/Alaska Native Foods	44.5	489	44.5	34.6	0
Soybeans, mature seeds, dry roasted Legumes and Legume Products	43.3	449	43.3	21.6	29
Meat extender Legumes and Legume Products	41.7	311	41.7	3	34.7
Cheese, parmesan, low sodium Dairy and Egg Products	41.6	451	41.6	30	3.7
Seeds, cottonseed flour, partially defatted (glandless) Nut and Seed Products	41	359	41	6.2	40.5
Pork, cured, bacon, cooked, restaurant Pork Products	40.9	500	40.9	36.5	2.1
Leavening agents, yeast, baker's, active dry Baked Products	40.4	325	40.4	7.6	41.2
Seeds, sesame flour, partially defatted Nut and Seed Products	40.3	382	40.3	11.9	35.1
Parmesan cheese topping, fat free Dairy and Egg Products	40	370	40	5	40
Fish, salmon, king, chinook, smoked, brined (Alaska Native) American Indian/Alaska Native Foods	39.9	430	39.9	30	0
Pork, cured, bacon, cooked, microwaved Pork Products	39	476	39	34.1	0.48
Flour, soy, full-fat Legumes and Legume Products	38.6	452	38.6	20.7	27.9
Soybeans, mature seeds, roasted, no salt added Legumes and Legume Products	38.6	469	38.6	25.4	30.2
Soybeans, mature seeds, roasted, salted Legumes and Legume Products	38.6	469	38.6	25.4	30.2
Soy flour, full-fat, roasted Legumes and Legume Products	38.1	439	38.1	21.9	30.4
Cheese, parmesan, shredded Dairy and Egg Products	37.9	415	37.9	27.3	3.4
Soy flour, full-fat, raw Legumes and Legume Products	37.8	434	37.8	20.6	31.9
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Pork Products	37	541	37	41.8	1.4
Veal, leg (top round), separable lean only, cooked, braised Lamb, Veal, and Game Products	36.7	203	36.7	5.1	0
Soybeans, mature seeds, raw Legumes and Legume Products	36.5	446	36.5	19.9	30.2
Game meat, deer, shoulder clod, separable lean only, cooked, braised Lamb, Veal, and Game Products	36.3	191	36.3	4	0
Lupins, mature seeds, raw Legumes and Legume Products	36.2	371	36.2	9.7	40.4
Milk, dry, nonfat, regular, with added vitamin A and vitamin D Dairy and Egg Products	36.2	362	36.2	0.77	52
Milk, dry, nonfat, regular, without added vitamin A and vitamin D Dairy and Egg Products	36.2	362	36.2	0.77	52
Veal, leg (top round), separable lean and fat, cooked, braised Lamb, Veal, and Game Products	36.2	211	36.2	6.3	0
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised Beef Products	36.1	207	36.1	5.8	0
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products	36.1	190	36.1	4	0
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products	35.8	358	35.8	5.1	41
Cheese, parmesan, hard Dairy and Egg Products	35.8	392	35.8	25	3.2
Pork, cured, bacon, cooked, baked Pork Products	35.7	548	35.7	43.3	1.4
Veal, shoulder, arm, separable lean only, cooked, braised Lamb, Veal, and Game Products	35.7	201	35.7	5.3	0
Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Beef Products	35.6	209	35.6	6.3	0
Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Beef Products	35.6	216	35.6	7.1	0
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised Beef Products	35.6	200	35.6	5.3	0
Seeds, safflower seed meal, partially defatted Nut and Seed Products	35.6	342	35.6	2.4	48.7
Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised Lamb, Veal, and Game Products	35.5	279	35.5	14.1	0
Milk, dry, nonfat, calcium reduced Dairy and Egg Products	35.5	354	35.5	0.2	51.8
Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) American Indian/Alaska Native Foods	35.3	367	35.3	25.1	0
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) American Indian/Alaska Native Foods	35.2	206	35.2	7.3	0
Milk, dry, nonfat, instant, with added vitamin A and vitamin D Dairy and Egg Products	35.1	358	35.1	0.72	52.2
Milk, dry, nonfat, instant, without added vitamin A and vitamin D Dairy and Egg Products	35.1	358	35.1	0.72	52.2
Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products	34.9	206	34.9	6.3	0
Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised Lamb, Veal, and Game Products	34.9	188	34.9	4.3	0
Game meat, beaver, cooked, roasted Lamb, Veal, and Game Products	34.8	212	34.8	7	0
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised Beef Products	34.7	214	34.7	7.4	0
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised Beef Products	34.7	224	34.7	8.4	0
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised Beef Products	34.6	205	34.6	6.4	0
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised Beef Products	34.6	225	34.6	8.5	0
Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised Beef Products	34.5	202	34.5	7.1	0

Values per 100 g of food as listed in USDA FoodData Central.

About this list

This list only sorts USDA values; it does not rate foods as healthy or unhealthy. A food high in one nutrient can also be high in sodium, saturated fat or calories, so open each food to see its full data. Data is from the Foundation Foods release of Apr 30, 2026 and SR Legacy (April 2018).

Top 3 in each food group

Grouped by USDA food category, protein per 100 g.

Beef Products

Beverages

Beverages, Protein powder whey based — 78.1 g
Beverages, Whey protein powder isolate — 58.1 g
Beverages, Protein powder soy based — 55.6 g

Breakfast Cereals

Cereals ready-to-eat, wheat germ, toasted, plain — 29.1 g
Incaparina, dry mix (corn and soy flours), unprepared — 21.8 g
Cereals ready-to-eat, wheat, puffed, fortified — 14.7 g

Cereal Grains and Pasta

Vital wheat gluten — 75.2 g
Wheat germ, crude — 23.2 g
Spaghetti, protein-fortified, dry, enriched (n x 6.25) — 21.8 g

Dairy and Egg Products

Egg, white, dried, stabilized, glucose reduced — 84.1 g
Egg, white, dried, powder, stabilized, glucose reduced — 82.4 g
Egg, white, dried — 81.1 g

Fats and Oils

Mayonnaise, made with tofu — 6 g
Salad dressing, blue or roquefort cheese, low calorie — 5.1 g
Butter, light, stick, with salt — 3.3 g

Finfish and Shellfish Products

Fish, cod, Atlantic, dried and salted — 62.8 g
Mollusks, whelk, unspecified, cooked, moist heat — 47.7 g
Mollusks, cuttlefish, mixed species, cooked, moist heat — 32.5 g

Fruits and Fruit Juices

Goji berries, dried — 14.3 g
Apricots, dehydrated (low-moisture), sulfured, uncooked — 4.9 g
Longans, dried — 4.9 g

Lamb, Veal, and Game Products

Veal, leg (top round), separable lean only, cooked, braised — 36.7 g
Game meat, deer, shoulder clod, separable lean only, cooked, braised — 36.3 g
Veal, leg (top round), separable lean and fat, cooked, braised — 36.2 g

Legumes and Legume Products

Soy protein isolate — 88.3 g
Soy protein isolate, potassium type — 88.3 g
Soy protein concentrate, produced by acid wash — 63.6 g

Meals, Entrees, and Side Dishes

Chicken, thighs, frozen, breaded, reheated — 18.7 g
Chicken tenders, breaded, frozen, prepared — 14.6 g
Chicken, nuggets, white meat, precooked, frozen, not reheated — 14.4 g

Nut and Seed Products

Seeds, sesame flour, low-fat — 50.1 g
Seeds, cottonseed flour, low fat (glandless) — 49.8 g
Seeds, cottonseed meal, partially defatted (glandless) — 49.1 g

Pork Products

Pork, cured, bacon, cooked, restaurant — 40.9 g
Pork, cured, bacon, cooked, microwaved — 39 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium — 37 g

Poultry Products

Emu, full rump, cooked, broiled — 33.7 g
Chicken, broilers or fryers, breast, meat only, cooked, fried — 33.4 g
Chicken, stewing, light meat, meat only, cooked, stewed — 33 g

Sausages and Luncheon Meats

Beef, cured, dried — 31.1 g
Hormel Pillow Pak Sliced Turkey Pepperoni — 31 g
Bacon, turkey, microwaved — 29.5 g

Snacks

Snacks, pork skins, plain — 61.3 g
Snacks, pork skins, barbecue-flavor — 57.9 g
Snacks, beef jerky, chopped and formed — 33.2 g

Soups, Sauces, and Gravies

Soup, beef broth, cubed, dry — 17.3 g
Soup, bouillon cubes and granules, low sodium, dry — 16.7 g
Soup, chicken broth or bouillon, dry — 16.7 g

Spices and Herbs

Spices, parsley, dried — 26.6 g
Spices, mustard seed, ground — 26.1 g
Spices, chervil, dried — 23.2 g

Sweets

Gelatins, dry powder, unsweetened — 85.6 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C — 55.3 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium — 55.3 g

Vegetables and Vegetable Products

Seaweed, spirulina, dried — 57.5 g
Parsley, freeze-dried — 31.3 g
Yeast extract spread — 23.9 g

How % Daily Value is figured

Percent Daily Value compares the amount in 100 g of food with the FDA Daily Value for adults and children 4 years and older. It is a reference number for comparing foods, not a personal target. This is not medical or nutrition advice.

Other nutrient rankings

High fiber High potassium High iron High vitamin C All food groups

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (fdc.nal.usda.gov).
FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov).