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Food rankings

High-protein foods

The 40 foods with the most protein per 100 g among the 207 solid foods in our database, plus a second list with the most protein for every 100 kcal.

Prepared by
Last updated
Sources
4 primary
Data
USDA FoodData Central

No clinical review. No advertising from drug companies and no affiliate links.How we work

How this list is built

The main table ranks solid foods by grams of protein per 100 g, as each one is described on its page (raw, cooked, or drained). When two foods tie, protein per 100 kcal decides.

Foods with little water, such as aged cheeses, cured ham, or seeds, rise to the top per 100 g because they concentrate protein, and often calories too. That is why the second table ranks by protein per 100 kcal, only among foods with at least 10 g of protein per 100 g, the same minimum our “High in protein” tag uses.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most protein per 100 g

40 foods ranked by protein per 100 g, highest first.

  1. Pork rinds (chicharrón)Protein 9.2 g per serving · Calories 544 kcal/100 g · Typical serving 15 g (0.5 oz) · Satiety 1/5High in proteinHigh energy densityMay worsen nausea61.3g/100 g
  2. Chapulines (toasted grasshoppers)Protein 11.6 g per serving · Calories 378 kcal/100 g · Typical serving 20 g (0.7 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density57.9g/100 g
  3. Textured soy protein (TVP)Protein 17.4 g per serving · Calories 366 kcal/100 g · Typical serving 34 g (1 oz) · Satiety 4/5High in proteinHigh in fiberHigh energy densityMay cause bloating51.1g/100 g
  4. ParmesanProtein 10.7 g per serving · Calories 392 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density35.8g/100 g
  5. Stewed rabbitProtein 36.5 g per serving · Calories 206 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinEasy to digest30.4g/100 g
  6. Cooked octopusProtein 29.8 g per serving · Calories 164 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein29.8g/100 g
  7. Pumpkin seeds (pepitas)Protein 7.5 g per serving · Calories 574 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density29.8g/100 g
  8. Light tuna in oilProtein 17.5 g per serving · Calories 198 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings29.1g/100 g
  9. Cooked chicken breastProtein 29 g per serving · Calories 151 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 4/5High in proteinEasy to digest29g/100 g
  10. Dry-cured ham (prosciutto)Protein 8.3 g per serving · Calories 195 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings27.8g/100 g
  11. PeanutsProtein 6.5 g per serving · Calories 567 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density25.8g/100 g
  12. Canned tuna in waterProtein 15.3 g per serving · Calories 116 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings25.5g/100 g
  13. Sardines in oilProtein 14.8 g per serving · Calories 208 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings24.6g/100 g
  14. Yellowfin tunaProtein 36.6 g per serving · Calories 109 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest24.4g/100 g
  15. Dry-roasted peanutsProtein 7.3 g per serving · Calories 587 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density24.4g/100 g
  16. Part-skim mozzarellaProtein 7.3 g per serving · Calories 254 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings24.3g/100 g
  17. Turkey breastProtein 29.6 g per serving · Calories 114 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest23.7g/100 g
  18. Lean beefProtein 29.5 g per serving · Calories 124 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein23.6g/100 g
  19. Canned jack mackerelProtein 18.6 g per serving · Calories 156 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings23.2g/100 g
  20. CheddarProtein 6.9 g per serving · Calories 403 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density22.9g/100 g
  21. ShrimpProtein 22.8 g per serving · Calories 119 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest22.8g/100 g
  22. Queso asaderoProtein 6.8 g per serving · Calories 356 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density22.6g/100 g
  23. Chicken breastProtein 33.8 g per serving · Calories 120 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest22.5g/100 g
  24. Peanut butterProtein 3.6 g per serving · Calories 598 kcal/100 g · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density22.2g/100 g
  25. Queso OaxacaProtein 6.6 g per serving · Calories 298 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings22.1g/100 g
  26. Lean lambProtein 26.9 g per serving · Calories 120 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein21.5g/100 g
  27. Lean ground beefProtein 25.7 g per serving · Calories 137 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in protein21.4g/100 g
  28. Pork loinProtein 25.7 g per serving · Calories 143 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest21.4g/100 g
  29. AlmondsProtein 5.3 g per serving · Calories 579 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density21.2g/100 g
  30. Pork tenderloinProtein 26.3 g per serving · Calories 109 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest21g/100 g
  31. Sardines in tomato sauceProtein 12.5 g per serving · Calories 185 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings20.9g/100 g
  32. Fresh anchoviesProtein 20.4 g per serving · Calories 131 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein20.4g/100 g
  33. SalmonProtein 25.5 g per serving · Calories 208 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings20.4g/100 g
  34. PistachiosProtein 5.1 g per serving · Calories 560 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density20.2g/100 g
  35. TilapiaProtein 30.2 g per serving · Calories 96 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density20.1g/100 g
  36. Rainbow troutProtein 29.9 g per serving · Calories 141 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings19.9g/100 g
  37. Chicken thighProtein 23.6 g per serving · Calories 121 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest19.7g/100 g
  38. Sunflower seedsProtein 4.8 g per serving · Calories 582 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density19.3g/100 g
  39. MackerelProtein 22.3 g per serving · Calories 205 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings18.6g/100 g
  40. Soft goat cheeseProtein 5.6 g per serving · Calories 264 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings18.5g/100 g

Most protein per 100 kcal

25 foods with at least 10 g of protein per 100 g, ranked by protein per 100 kcal.

  1. Yellowfin tunaProtein 24.4 g/100 g · Calories 109 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest22.4g/100 kcal
  2. Canned tuna in waterProtein 25.5 g/100 g · Calories 116 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings22g/100 kcal
  3. CodProtein 17.8 g/100 g · Calories 82 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density21.7g/100 kcal
  4. Egg whitesProtein 10.9 g/100 g · Calories 52 kcal/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy densityHydrating21g/100 kcal
  5. TilapiaProtein 20.1 g/100 g · Calories 96 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density20.9g/100 kcal
  6. Turkey breastProtein 23.7 g/100 g · Calories 114 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest20.8g/100 kcal
  7. Pork tenderloinProtein 21 g/100 g · Calories 109 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest19.3g/100 kcal
  8. Cooked chicken breastProtein 29 g/100 g · Calories 151 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 4/5High in proteinEasy to digest19.2g/100 kcal
  9. ShrimpProtein 22.8 g/100 g · Calories 119 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest19.2g/100 kcal
  10. Lean beefProtein 23.6 g/100 g · Calories 124 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein19g/100 kcal
  11. Sea bassProtein 18.4 g/100 g · Calories 97 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density19g/100 kcal
  12. SkyrProtein 11.3 g/100 g · Calories 60 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density18.8g/100 kcal
  13. Chicken breastProtein 22.5 g/100 g · Calories 120 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest18.8g/100 kcal
  14. Cooked octopusProtein 29.8 g/100 g · Calories 164 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein18.2g/100 kcal
  15. Lean lambProtein 21.5 g/100 g · Calories 120 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein17.9g/100 kcal
  16. Nonfat Greek yogurtProtein 10.2 g/100 g · Calories 59 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy densityHydrating17.3g/100 kcal
  17. ClamsProtein 14.7 g/100 g · Calories 86 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density17.1g/100 kcal
  18. SquidProtein 15.6 g/100 g · Calories 92 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density17g/100 kcal
  19. Fish cevicheProtein 10.5 g/100 g · Calories 63 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinLow energy density16.7g/100 kcal
  20. Chicken thighProtein 19.7 g/100 g · Calories 121 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest16.3g/100 kcal
  21. Smoked salmonProtein 18.3 g/100 g · Calories 117 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings15.6g/100 kcal
  22. Lean ground beefProtein 21.4 g/100 g · Calories 137 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in protein15.6g/100 kcal
  23. Fresh anchoviesProtein 20.4 g/100 g · Calories 131 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein15.6g/100 kcal
  24. Chapulines (toasted grasshoppers)Protein 57.9 g/100 g · Calories 378 kcal/100 g · Typical serving 20 g (0.7 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density15.3g/100 kcal
  25. Pork loinProtein 21.4 g/100 g · Calories 143 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest15g/100 kcal

How to use this list

On a GLP-1 medication your appetite drops and meals get smaller. That is why the usual advice is to eat the protein part of each meal first and to pick foods with plenty of protein per calorie, like those in the second table: protein helps preserve muscle mass during weight loss.

Check the per-serving column too: 100 g of aged cheese or nuts is a lot more than most people eat, and the typical serving gives a more realistic idea of what each food provides.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Protein and Muscle on GLP-1 Medications: How Much You Need and How to Keep It.

Related tool

To work out how much protein you need per day and per meal, use the daily protein calculator.

Other food rankings

Protein

Fiber

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Sociedad Mexicana de Entomología (Entomología Mexicana).Aragón-García A, Rodríguez-Lima DR, Pino-Moreno JM, Aragón-Sánchez M, Carlos-Ángeles S, García-Pérez A. Valor nutritivo de la harina del chapulín Sphenarium purpurascens Charpentier, 1845 (Orthoptera: Pyrgomorphidae) tostado y natural. Entomología Mexicana. 2018;5:106-112 (cuadro 2, muestra D, base húmeda).accessed .
  3. Diario Oficial de la Unión Europea (EUR-Lex).Reglamento (UE) n.º 1169/2011, sobre la información alimentaria facilitada al consumidor (anexo XIII, valores de referencia de nutrientes; anexo XIV, factores de conversión).accessed .
  4. American Journal of Clinical Nutrition.Holt SH, Brand Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76 (table 1: the same 38 test foods, peanuts described as salted roasted peanuts).accessed .