Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Protein is essential for muscle repair, immune function, and satiety. This table ranks foods from highest to lowest protein content per 100 grams of edible portion, using data from the USDA FoodData Central database (public domain). Whether you follow an omnivore, vegetarian, or vegan diet, you will find the top protein sources here side by side. Color badges indicate whether the food is plant-based, animal-based, or dairy.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Protein (g) |
|---|---|---|
| 1 | Vital wheat glutenplant | Protein (g) |
| 2 | Dried egg whitesanimal | Protein (g) |
| 3 | Spirulina (dried)plant | Protein (g) |
| 4 | Beef jerky (dried)animal | Protein (g) |
| 5 | Hemp protein powderplant | Protein (g) |
| 6 | Parmesan cheesedairy | Protein (g) |
| 7 | Hemp seedsplant | Protein (g) |
| 8 | Chicken breast, cookedanimal | Protein (g) |
| 9 | Pumpkin seeds, driedplant | Protein (g) |
| 10 | Turkey breast, cookedanimal | Protein (g) |
| 11 | Tuna, canned in wateranimal | Protein (g) |
| 12 | Ground beef, 95% leananimal | Protein (g) |
| 13 | Salmon, cookedanimal | Protein (g) |
| 14 | Cheddar cheesedairy | Protein (g) |
| 15 | Tempehplant | Protein (g) |
| 16 | Oats, dryplant | Protein (g) |
| 17 | Whole eggs, hard-boiledanimal | Protein (g) |
| 18 | Edamame (shelled)plant | Protein (g) |
| 19 | Cottage cheese, 2% fatdairy | Protein (g) |
| 20 | Greek yogurt, 0% fatdairy | Protein (g) |
| 21 | Lentils, cookedplant | Protein (g) |
| 22 | Black beans, cookedplant | Protein (g) |
| 23 | Chickpeas, cookedplant | Protein (g) |
| 24 | Tofu, firmplant | Protein (g) |
| 25 | Quinoa, cookedplant | Protein (g) |
Vital wheat gluten and dried egg whites both exceed 73 g of protein per 100 g, making them the most protein-dense foods by weight. However, they are rarely eaten in large quantities as whole foods.
Among everyday whole foods, beef jerky (55 g/100 g) and chicken or turkey breast (around 30 g/100 g cooked) rank at the top. Among plant-based whole foods, pumpkin seeds and hemp seeds lead at around 30 g/100 g.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram of body weight for sedentary adults. Athletes and those aiming to build muscle typically aim for 1.2 to 2.2 g per kg of body weight per day.
Most plant proteins are lower in one or more essential amino acids compared to animal proteins, but combining different plant sources (e.g. legumes and grains) across the day provides a complete amino acid profile. Soy, hemp, and quinoa are complete plant proteins.
Yes. Non-fat Greek yogurt contains roughly 10 g of protein per 100 g (about 17 g per 170 g serving), making it one of the most convenient high-protein dairy foods available.
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