Protein in foods

How much protein is in your food? Ranked per calorie.

107 everyday foods, from the most protein per 100 calories to the least, with protein and calories for a normal serving. Every number comes from USDA FoodData Central.

#	Food	Serving	Protein	Calories	Protein per 100 kcal
1	Shrimp	3 oz	20.4 g	84	24.2 g
2	Canned tuna	3 oz	16.5 g	73	22.6 g
3	Cod	3 oz	19.4 g	89	21.7 g
4	Mahi mahi	3 oz	20.1 g	93	21.7 g
5	Crab	3 oz	15.2 g	71	21.6 g
6	Lobster	3 oz	16.2 g	76	21.3 g
7	Egg whites	3 tbsp	4.6 g	22	21 g
8	Turkey breast	3 oz	25.6 g	125	20.5 g
9	Tilapia	3 oz	22.2 g	109	20.4 g
10	Rotisserie chicken breast	3 oz	23.8 g	116	20.4 g
11	Halibut	3 oz	19.1 g	94	20.3 g
12	Chicken breast	3 oz	26.4 g	140	18.8 g
13	Scallops	3 oz	17.4 g	94	18.5 g
14	Pork tenderloin	3 oz	22.3 g	122	18.3 g
15	Clams	3 oz	21.8 g	126	17.3 g
16	Greek yogurt	3/4 cup	17.5 g	104	16.9 g
17	Steak	3 oz	26 g	156	16.7 g
18	Roast beef	2 oz	10.4 g	64	16.2 g
19	Pork chop	3 oz	23.5 g	147	16 g
20	Smoked salmon	1 oz	5.1 g	33	15.6 g
21	Lamb	3 oz	24.1 g	162	14.8 g
22	Ham	3 oz	17.8 g	123	14.4 g
23	Ground bison	3 oz	21.6 g	152	14.2 g
24	Trout	3 oz	20.2 g	143	14.2 g
25	Chicken thigh	3 oz	21.1 g	152	13.9 g
26	Lean ground beef	3 oz	24.6 g	178	13.8 g
27	Mussels	3 oz	20.2 g	146	13.8 g
28	Spinach	1 cup	0.9 g	7	13.2 g
29	Cottage cheese	1/2 cup	12.4 g	95	13.1 g
30	Ground chicken	3 oz	19.8 g	161	12.3 g
31	Ground turkey	3 oz	23 g	187	12.3 g
32	Tofu	1/2 cup	21.8 g	181	12 g
33	Sardines	3 oz	20.9 g	177	11.8 g
34	Mushrooms	1 cup sliced	2 g	18	11.6 g
35	Oysters	3 oz	9.7 g	87	11.2 g
36	Asparagus	1/2 cup	2.2 g	20	10.9 g
37	Salmon	3 oz	18.8 g	175	10.7 g
38	Tempeh	3 oz	17.3 g	163	10.6 g
39	Edamame	1/2 cup	8.9 g	91	9.8 g
40	Chicken wings	3 oz	20.2 g	216	9.4 g
41	Soy milk	1 cup	8.5 g	92	9.2 g
42	Natto	1/2 cup	17.1 g	186	9.2 g
43	Plain yogurt	3/4 cup	7.1 g	85	8.4 g
44	Ricotta cheese	1/2 cup	14.1 g	171	8.3 g
45	Kale	1 cup chopped	0.6 g	7	8.3 g
46	Eggs	1 large	6.3 g	78	8.1 g
47	Beef jerky	1 oz	9.3 g	115	8.1 g
48	Part-skim mozzarella	1 oz	6.6 g	83	8 g
49	Turkey bacon	2 slices	4.7 g	59	8 g
50	Lentils	1 cup	17.8 g	230	7.8 g
51	Bacon	3 slices	8.1 g	112	7.2 g
52	Feta cheese	1/4 cup	7.5 g	104	7.2 g
53	Parmesan	2 tbsp	3 g	42	7 g
54	Gouda	1 oz	7 g	100	7 g
55	Goat cheese	1 oz	5.2 g	74	7 g
56	Cauliflower	1 cup	1.7 g	25	7 g
57	Swiss cheese	1 oz	7.6 g	110	6.9 g
58	Kidney beans	1 cup	15.4 g	225	6.9 g
59	Broccoli	1 cup chopped	3.7 g	55	6.9 g
60	Milk	1 cup	8.3 g	123	6.8 g
61	Green peas	1/2 cup	4.2 g	62	6.7 g
62	Miso	1 tbsp	2.2 g	34	6.5 g
63	Zucchini	1 cup chopped	1.2 g	20	6.3 g
64	Black-eyed peas	1/2 cup	5.9 g	96	6.1 g
65	Black beans	1/2 cup	5.9 g	98	6 g
66	Pinto beans	1/2 cup	5.7 g	97	5.9 g
67	Pumpkin seeds	1 oz	8.4 g	144	5.8 g
68	Hemp seeds	3 tbsp	9.5 g	166	5.7 g
69	Cheddar cheese	1 oz	6.5 g	114	5.7 g
70	Chickpeas	1/2 cup	6 g	113	5.3 g
71	Cucumber	1/2 cup sliced	0.3 g	7	4.3 g
72	Peanuts	1 oz	6.8 g	164	4.2 g
73	Peanut butter	2 tbsp	7.7 g	188	4.1 g
74	Falafel	3 patties	6.8 g	170	4 g
75	Bagel	1 bagel	11.1 g	277	4 g
76	Almonds	1 oz	6 g	164	3.7 g
77	Quinoa	1 cup	8.1 g	222	3.7 g
78	Almond milk	1 cup	1.7 g	46	3.7 g
79	Pistachios	1 oz	5.9 g	160	3.7 g
80	Pasta	1 cup	8.1 g	221	3.7 g
81	Oats	1/2 cup	5.4 g	152	3.6 g
82	Chia seeds	1 tbsp	2 g	59	3.5 g
83	Corn	1 cup	5.6 g	157	3.5 g
84	Bread	1 slice	2.4 g	68	3.5 g
85	Sunflower seeds	1 oz	5.9 g	171	3.4 g
86	Almond butter	2 tbsp	6.7 g	193	3.4 g
87	Hummus	2 tbsp	2.2 g	69	3.2 g
88	Sesame seeds	1 tbsp	1.6 g	52	3.1 g
89	Cashews	1 oz	4.3 g	161	2.7 g
90	Potato	1 medium	4.5 g	164	2.7 g
91	Walnuts	1 oz	4.1 g	190	2.2 g
92	Sweet potato	1 medium	2.3 g	103	2.2 g
93	Brown rice	1 cup	5.3 g	240	2.2 g
94	White rice	1 cup	4.3 g	205	2.1 g
95	Watermelon	1 cup diced	0.9 g	46	2 g
96	Carrots	1 medium	0.5 g	27	2 g
97	Orange	1 medium	1.3 g	66	1.9 g
98	Strawberries	1 cup halves	0.9 g	47	1.9 g
99	Cream cheese	2 tbsp	1.7 g	98	1.7 g
100	Kiwi	1 kiwi	0.7 g	40	1.7 g
101	Pecans	1 oz	2.8 g	196	1.4 g
102	Blueberries	1 cup	1 g	84	1.2 g
103	Mango	1 cup sliced	1 g	102	1 g
104	Avocado	1/2 avocado	1.2 g	140	0.9 g
105	Banana	1 medium	0.8 g	114	0.7 g
106	Dates	1 date	0.4 g	66	0.6 g
107	Apple	1 medium	0.2 g	111	0.2 g

Want to search all 536 foods? Use the protein finder. How much you need: protein per day. General education about food, not medical advice.

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