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Foods High in Protein

60 whole foods ranked by how much Protein a typical serving delivers, shown as a percentage of the 50 g daily value (≥10% per serving = a good source). Amino acids for muscle protein synthesis, enzymes, hormones.

What Protein does in the body →
  1. 1
    Lupin
    Legume
    65% DV
    32.6 g / 90 g
    95
  2. 2
    Egg Whites Dried
    Dairy
    65% DV
    32.4 g / 40 g
    77
  3. 3
    Green Tea (Matcha)
    Beverages
    61% DV
    30.6 g / 100 g
    94
  4. 4
    Tuna
    Seafood
    50% DV
    24.8 g / 85 g
    82
  5. 5
    Yogurt
    Dairy
    50% DV
    25.2 g / 245 g
    81
  6. 6
    Greek Yogurt
    Dairy
    50% DV
    25 g / 245 g
    75
  7. 7
    Broadbeans (Fava Beans)
    Legume
    47% DV
    23.5 g / 90 g
    93
  8. 8
    Ground Turkey
    Meat
    47% DV
    23.3 g / 85 g
    83
  9. 9
    Chicken Wing
    Meat
    47% DV
    23.3 g / 85 g
    71
  10. 10
    Beef Sirloin
    Meat
    46% DV
    23.1 g / 85 g
    81
  11. 11
    Chicken Drumstick
    Meat
    46% DV
    23 g / 85 g
    71
  12. 12
    Mungo Bean
    Legume
    45% DV
    22.7 g / 90 g
    93
  13. 13
    Salmon
    Seafood
    45% DV
    22.4 g / 85 g
    93
  14. 14
    Pork Tenderloin
    Meat
    45% DV
    22.3 g / 85 g
    80
  15. 15
    Tilapia
    Seafood
    44% DV
    22.2 g / 85 g
    81
  16. 16
    Chicken Thigh
    Meat
    44% DV
    22.1 g / 85 g
    71
  17. 17
    Oaxaca
    Dairy
    44% DV
    22 g / 100 g
    61
  18. 18
    Sardines
    Seafood
    42% DV
    20.9 g / 85 g
    88
  19. 19
    Mackerel
    Seafood
    41% DV
    20.3 g / 85 g
    90
  20. 20
    Mothbean
    Legume
    41% DV
    20.6 g / 90 g
    81
  21. 21
    Chorizo Pork Sausage
    Meat
    41% DV
    20.4 g / 85 g
    45
  22. 22
    Pollock
    Seafood
    40% DV
    20 g / 85 g
    82
  23. 23
    Pigeon Peas (Red Gram)
    Legume
    39% DV
    19.5 g / 90 g
    93
  24. 24
    Cod
    Seafood
    39% DV
    19.4 g / 85 g
    81
  25. 25
    Goose
    Meat
    39% DV
    19.3 g / 85 g
    81
  26. 26
    Chicken
    Meat
    38% DV
    19.1 g / 85 g
    79
  27. 27
    Veal
    Meat
    38% DV
    18.8 g / 85 g
    78
  28. 28
    Chickpea
    Legume
    38% DV
    19.1 g / 90 g
    75
  29. 29
    Blackeye Pea
    Legume
    38% DV
    19.1 g / 90 g
    74
  30. 30
    Beef
    Meat
    38% DV
    18.8 g / 85 g
    72
  31. 31
    Chickpeas (Garbanzo Bean
    Legume
    37% DV
    18.4 g / 90 g
    95
  32. 32
    Turkey
    Meat
    37% DV
    18.4 g / 85 g
    80
  33. 33
    Turkey Breast
    Meat
    37% DV
    18.5 g / 85 g
    78
  34. 34
    Tempeh
    Legume
    37% DV
    18.3 g / 90 g
    76
  35. 35
    Steelhead Trout
    Seafood
    36% DV
    17.9 g / 85 g
    97
  36. 36
    Shrimp
    Seafood
    36% DV
    17.8 g / 85 g
    81
  37. 37
    Fresco (Solid)
    Dairy
    36% DV
    18 g / 100 g
    58
  38. 38
    Anchovy
    Seafood
    35% DV
    17.3 g / 85 g
    95
  39. 39
    Natto
    Legume
    35% DV
    17.5 g / 90 g
    90
  40. 40
    Pork Loin
    Meat
    35% DV
    17.7 g / 85 g
    80
  41. 41
    Bison
    Meat
    34% DV
    17.2 g / 85 g
    83
  42. 42
    Haddock
    Seafood
    34% DV
    17 g / 85 g
    81
  43. 43
    Duck
    Meat
    34% DV
    17.2 g / 85 g
    71
  44. 44
    Crab
    Seafood
    33% DV
    16.4 g / 85 g
    78
  45. 45
    Pork
    Meat
    33% DV
    16.6 g / 85 g
    72
  46. 46
    Roast Beef
    Meat
    32% DV
    15.8 g / 85 g
    79
  47. 47
    Egg Yolk
    Eggs
    32% DV
    15.9 g / 100 g
    78
  48. 48
    Turkey Thigh
    Meat
    32% DV
    16 g / 85 g
    78
  49. 49
    Catfish
    Seafood
    31% DV
    15.4 g / 85 g
    90
  50. 50
    Tofu
    Legume
    31% DV
    15.6 g / 90 g
    90
  51. 51
    Liquid Egg Yolk (Plain
    Dairy
    31% DV
    15.5 g / 100 g
    78
  52. 52
    Lamb
    Meat
    31% DV
    15.6 g / 85 g
    72
  53. 53
    Ham
    Meat
    31% DV
    15.7 g / 85 g
    63
  54. 54
    Soy Flour
    Legume
    30% DV
    14.9 g / 30 g
    95
  55. 55
    Chicken Breast
    Meat
    29% DV
    14.3 g / 85 g
    76
  56. 56
    Pastrami
    Meat
    28% DV
    13.9 g / 85 g
    75
  57. 57
    Seaweed
    Vegetable
    26% DV
    13 g / 85 g
    91
  58. 58
    Cheese
    Dairy
    25% DV
    12.5 g / 30 g
    73
  59. 59
    Poultry
    Meat
    25% DV
    12.5 g / 85 g
    65
  60. 60
    Liquid Whole Egg (Plain
    Dairy
    24% DV
    12.1 g / 100 g
    78
Keep exploring:All nutrients →·Whole-foods catalog →·Protein reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 50 g daily value. Educational reference, not medical advice.