Protein per 100 g: common foods ranked
How much protein is really in chicken, eggs, tofu, lentils or cheese? Here are everyday foods sorted from most to least protein per 100 g.
Quick facts
- 57 gMost protein of any whole food here: spirulina.
- 57 gTop plant-based source: spirulina.
- 31 gChicken breast, the classic gym staple.
- 13 gA whole egg, per 100 g.
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- High-protein meat
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- High-protein dairy and eggs
- High-protein nuts and seeds
- High-protein beans, lentils and soy
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- High-protein vegetables
- High-protein fruits
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- Protein calculator
Protein per 100 g
Grams of protein per 100 g of the food as usually eaten. Supplements are included for comparison.
| Food | Protein / 100 g |
|---|---|
| Soy protein isolateSupplement | 88 g |
| GelatinSupplement | 86 g |
| Whey proteinSupplement | 80 g |
| SpirulinaAlgae | 57 g |
| Nutritional yeastYeast | 50 g |
| Textured vegetable proteinSoy product | 50 g |
| ParmesanHard cheese | 38 g |
| Bacon (cooked)Cured meat | 37 g |
| Beef jerkyCured meat | 33 g |
| Hemp seedsSeeds | 32 g |
| PecorinoHard cheese | 32 g |
| Chicken breast (cooked)Lean meat | 31 g |
| GruyèreHard cheese | 30 g |
| Octopus (cooked)Seafood | 30 g |
| Pumpkin seedsSeeds | 30 g |
| Venison (cooked)Red meat | 30 g |
| AnchoviesFish | 29 g |
| Beef steak (cooked)Red meat | 29 g |
| Goose breast (cooked)Poultry | 29 g |
| Turkey breast (cooked)Lean meat | 29 g |
| Beef brisket (cooked)Red meat | 28 g |
| Duck breast (cooked)Poultry | 28 g |
| EmmentalHard cheese | 28 g |
| Ground turkey (cooked)Poultry | 27 g |
| Pork chop (cooked)Red meat | 27 g |
| Beef liver (cooked)Red meat | 26 g |
| Clams (cooked)Seafood | 26 g |
| Ground beef (cooked)Red meat | 26 g |
| PeanutsLegume | 26 g |
| Pork tenderloin (cooked)Red meat | 26 g |
| ProsciuttoCured meat | 26 g |
| ProvoloneCheese | 26 g |
| Tilapia (cooked)Fish | 26 g |
| TunaFish | 26 g |
| Bison (cooked)Red meat | 25 g |
| EdamHard cheese | 25 g |
| GoudaHard cheese | 25 g |
| CheddarHard cheese | 25 g |
| Chicken thigh (cooked)Poultry | 25 g |
| Lamb chop (cooked)Red meat | 25 g |
| Peanut butterNut butter | 25 g |
| Pork ribs (cooked)Red meat | 25 g |
| Salmon (cooked)Fish | 25 g |
| SardinesFish | 25 g |
| SeitanWheat product | 25 g |
| Chicken drumstick (cooked)Poultry | 24 g |
| Chicken wings (cooked)Poultry | 24 g |
| ChorizoCured meat | 24 g |
| Mackerel (cooked)Fish | 24 g |
| Monterey JackCheese | 24 g |
| Mussels (cooked)Seafood | 24 g |
| Sea bass (cooked)Fish | 24 g |
| Shrimp (cooked)Seafood | 24 g |
| Trout (cooked)Fish | 24 g |
| Cod (cooked)Fish | 23 g |
| Ground chicken (cooked)Poultry | 23 g |
| Halibut (cooked)Fish | 23 g |
| Pollock (cooked)Fish | 23 g |
| Wheat germGrain | 23 g |
| HalloumiCheese | 22 g |
| MozzarellaCheese | 22 g |
| SalamiCured meat | 22 g |
| Almond butterNut butter | 21 g |
| AlmondsNuts | 21 g |
| Blue cheeseCheese | 21 g |
| BrieSoft cheese | 21 g |
| HamCured meat | 21 g |
| Sunflower seedsSeeds | 21 g |
| CamembertSoft cheese | 20 g |
| Cocoa powderSweets | 20 g |
| PistachiosNuts | 20 g |
| Scallops (cooked)Seafood | 20 g |
| Tempeh (cooked)Soy product | 20 g |
| Crab (cooked)Seafood | 19 g |
| Goat cheeseSoft cheese | 19 g |
| Lobster (cooked)Seafood | 19 g |
| NattoSoy product | 19 g |
| PepperoniCured meat | 19 g |
| Pork sausage (cooked)Processed meat | 18.5 g |
| CalamariSeafood | 18 g |
| CashewsNuts | 18 g |
| Catfish (cooked)Fish | 18 g |
| FlaxseedsSeeds | 18 g |
| Sesame seedsSeeds | 18 g |
| Smoked salmonFish | 18 g |
| Chia seedsSeeds | 17 g |
| Soybeans (cooked)Legume | 17 g |
| TahiniNut butter | 17 g |
| Egg yolkEgg | 16 g |
| HazelnutsNuts | 15 g |
| Chicken nuggetsFast food | 15 g |
| WalnutsNuts | 15 g |
| Brazil nutsNuts | 14 g |
| FetaCheese | 14 g |
| Pine nutsNuts | 14 g |
| Egg (cooked)Egg | 13 g |
| FalafelLegume | 13 g |
| Oats (dry)Grain | 13 g |
| PopcornGrain | 13 g |
| Quail eggsEgg | 13 g |
| Whole wheat breadBakery | 13 g |
| Hot dogProcessed meat | 12 g |
| MisoSoy product | 12 g |
| QuarkDairy | 12 g |
| Cottage cheeseDairy | 11 g |
| Edamame (cooked)Legume | 11 g |
| Egg white (cooked)Egg | 11 g |
| Cheese pizzaFast food | 11 g |
| RicottaSoft cheese | 11 g |
| SkyrDairy | 11 g |
| BagelBakery | 10 g |
| Greek yogurtDairy | 10 g |
| PretzelsSnack | 10 g |
| PecansNuts | 9.2 g |
| Chickpeas (cooked)Legume | 9 g |
| Lentils (cooked)Legume | 9 g |
| Pinto beans (cooked)Legume | 9 g |
| White breadBakery | 9 g |
| Black beans (cooked)Legume | 8.9 g |
| Kidney beans (cooked)Legume | 8.7 g |
| Flour tortillaBakery | 8.3 g |
| Split peas (cooked)Legume | 8.3 g |
| CroissantBakery | 8.2 g |
| Rice cakesGrain | 8.2 g |
| HummusLegume | 8 g |
| Rye breadBakery | 8 g |
| TofuSoy product | 8 g |
| Macadamia nutsNuts | 7.9 g |
| Dark chocolateSweets | 7.8 g |
| Lima beans (cooked)Legume | 7.8 g |
| Black-eyed peas (cooked)Legume | 7.7 g |
| Fava beans (cooked)Legume | 7.6 g |
| Milk chocolateSweets | 7.6 g |
| CornflakesGrain | 7.5 g |
| Navy beans (cooked)Legume | 7.5 g |
| Mung beans (cooked)Legume | 7 g |
| Potato chipsSnack | 6.6 g |
| GarlicVegetable | 6.4 g |
| Cream cheeseSoft cheese | 6 g |
| Whole wheat pasta (cooked)Grain | 6 g |
| Pasta (cooked)Grain | 5.8 g |
| Corn tortillaBakery | 5.7 g |
| Spelt (cooked)Grain | 5.5 g |
| Green peas (cooked)Legume | 5.4 g |
| Baked beansLegume | 5 g |
| Egg noodles (cooked)Grain | 4.5 g |
| Quinoa (cooked)Pseudo-grain | 4.4 g |
| Wild rice (cooked)Grain | 4 g |
| Amaranth (cooked)Pseudo-grain | 3.8 g |
| Couscous (cooked)Grain | 3.8 g |
| KefirDairy | 3.8 g |
| Goat milkDairy | 3.6 g |
| Ice creamDairy dessert | 3.5 g |
| Millet (cooked)Grain | 3.5 g |
| Natural yogurtDairy | 3.5 g |
| Strawberry cakeDairy dessert | 3.5 g |
| Buckwheat (cooked)Pseudo-grain | 3.4 g |
| Dried apricotsFruit | 3.4 g |
| French friesFast food | 3.4 g |
| MilkDairy | 3.4 g |
| Sweet corn (cooked)Vegetable | 3.4 g |
| ButtermilkDairy | 3.3 g |
| CoconutFruit | 3.3 g |
| Dried figsFruit | 3.3 g |
| Soy milkSoy product | 3.3 g |
| Bulgur (cooked)Grain | 3.1 g |
| RaisinsFruit | 3.1 g |
| Bean sproutsVegetable | 3 g |
| Spinach (cooked)Vegetable | 3 g |
| Artichoke (cooked)Vegetable | 2.9 g |
| Snow peasVegetable | 2.8 g |
| Rice (cooked)Grain | 2.7 g |
| Brown rice (cooked)Grain | 2.6 g |
| Brussels sprouts (cooked)Vegetable | 2.6 g |
| GuavaFruit | 2.6 g |
| DatesFruit | 2.5 g |
| Asparagus (cooked)Vegetable | 2.4 g |
| Broccoli (cooked)Vegetable | 2.4 g |
| Barley (cooked)Grain | 2.3 g |
| Mushrooms (cooked)Vegetable | 2.2 g |
| Passion fruitFruit | 2.2 g |
| PrunesFruit | 2.2 g |
| AvocadoFruit | 2 g |
| Potato (cooked)Vegetable | 2 g |
| Sweet potato (cooked)Vegetable | 2 g |
| Green beans (cooked)Vegetable | 1.9 g |
| OkraVegetable | 1.9 g |
| Cauliflower (cooked)Vegetable | 1.8 g |
| Beetroot (cooked)Vegetable | 1.7 g |
| JackfruitFruit | 1.7 g |
| PomegranateFruit | 1.7 g |
| ApricotFruit | 1.4 g |
| BlackberriesFruit | 1.4 g |
| CabbageVegetable | 1.3 g |
| RaspberriesFruit | 1.2 g |
| ZucchiniVegetable | 1.2 g |
| BananaFruit | 1.1 g |
| CherriesFruit | 1.1 g |
| KiwiFruit | 1.1 g |
| LemonFruit | 1.1 g |
| OnionVegetable | 1.1 g |
| Bell pepperVegetable | 1 g |
| EggplantVegetable | 1 g |
| PumpkinVegetable | 1 g |
| ButterDairy | 0.9 g |
| CarrotsVegetable | 0.9 g |
| OrangeFruit | 0.9 g |
| PeachFruit | 0.9 g |
| TomatoVegetable | 0.9 g |
| CantaloupeFruit | 0.8 g |
| GrapefruitFruit | 0.8 g |
| MangoFruit | 0.8 g |
| BlueberriesFruit | 0.7 g |
| CeleryVegetable | 0.7 g |
| CucumberVegetable | 0.7 g |
| GrapesFruit | 0.7 g |
| PlumFruit | 0.7 g |
| StrawberriesFruit | 0.7 g |
| WatermelonFruit | 0.6 g |
| PapayaFruit | 0.5 g |
| PineappleFruit | 0.5 g |
| PearFruit | 0.4 g |
| AppleFruit | 0.3 g |
FAQ
Which food has the most protein per 100 g?
In this list it's soy protein isolate at 88 g per 100 g. Among whole foods the top five are spirulina (57 g), nutritional yeast (50 g), textured vegetable protein (50 g), parmesan (38 g), bacon (cooked) (37 g).
Which plant-based food has the most protein?
Spirulina leads the plant foods here with 57 g per 100 g, followed by nutritional yeast (50 g), textured vegetable protein (50 g), hemp seeds (32 g), pumpkin seeds (30 g).
How much protein is in an egg and in chicken breast?
An egg has about 13 g of protein per 100 g. Chicken breast has about 31 g per 100 g.
Which foods have the least protein?
Fruit sits at the bottom of the chart: apple (0.3 g), pear (0.4 g), pineapple (0.5 g) per 100 g.
Where do these numbers come from?
They're average values based on USDA FoodData Central, rounded for the game. Foods marked "cooked" are weighed after cooking. Real products vary with brand, cut and preparation, so use them as a guide, not as dietary advice.
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