What foods are highest in Protein?

Lupin (32.6 g per 90 g serving, 65% DV); Egg Whites Dried (32.4 g per 40 g serving, 65% DV); Green Tea (Matcha) (30.6 g per 100 g serving, 61% DV).

How much Protein do I need per day?

The daily value for Protein is 50 g. Amino acids for muscle protein synthesis, enzymes, hormones.

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
Lupin
Legume
65% DV
32.6 g / 90 g
94
2
Egg Whites Dried
Eggs
65% DV
32.4 g / 40 g
73
3
Green Tea (Matcha)
Beverages
61% DV
30.6 g / 100 g
94
4
Greek Yogurt
Dairy
50% DV
25 g / 245 g
86
5
Yogurt
Dairy
50% DV
25.2 g / 245 g
85
6
Tuna
Seafood
50% DV
24.8 g / 85 g
83
7
Broadbeans (Fava Beans)
Legume
47% DV
23.5 g / 90 g
93
8
Ground Turkey
Meat
47% DV
23.3 g / 85 g
85
9
Chicken Wing
Meat
47% DV
23.3 g / 85 g
74
10
Beef Sirloin
Meat
46% DV
23.1 g / 85 g
82
11
Chicken Drumstick
Meat
46% DV
23 g / 85 g
72
12
Mungo Bean
Legume
45% DV
22.7 g / 90 g
93
13
Salmon
Seafood
45% DV
22.4 g / 85 g
89
14
Pork Tenderloin
Meat
45% DV
22.3 g / 85 g
80
15
Tilapia
Seafood
44% DV
22.2 g / 85 g
83
16
Chicken Thigh
Meat
44% DV
22.1 g / 85 g
75
17
Oaxaca
Dairy
44% DV
22 g / 100 g
68
18
Sardines
Seafood
42% DV
20.9 g / 85 g
97
19
Mackerel
Seafood
41% DV
20.3 g / 85 g
93
20
Mothbean
Legume
41% DV
20.6 g / 90 g
81
21
Pollock
Seafood
40% DV
20 g / 85 g
83
22
Pigeon Peas (Red Gram)
Legume
39% DV
19.5 g / 90 g
93
23
Cod
Seafood
39% DV
19.4 g / 85 g
83
24
Goose
Meat
39% DV
19.3 g / 85 g
81
25
Chickpea
Legume
38% DV
19.1 g / 90 g
94
26
Chicken
Meat
38% DV
19.1 g / 85 g
81
27
Veal
Meat
38% DV
18.8 g / 85 g
80
28
Blackeye Pea
Legume
38% DV
19.1 g / 90 g
79
29
Beef
Meat
38% DV
18.8 g / 85 g
71
30
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
37% DV
18.4 g / 90 g
95
31
Turkey Breast
Meat
37% DV
18.5 g / 85 g
81
32
Tempeh
Legume
37% DV
18.3 g / 90 g
79
33
Turkey
Meat
37% DV
18.4 g / 85 g
78
34
Steelhead Trout
Seafood
36% DV
17.9 g / 85 g
92
35
Shrimp
Seafood
36% DV
17.8 g / 85 g
82
36
Fresco (Solid)
Dairy
36% DV
18 g / 100 g
56
37
Anchovy
Seafood
35% DV
17.3 g / 85 g
93
38
Natto
Legume
35% DV
17.5 g / 90 g
90
39
Pork Loin
Meat
35% DV
17.7 g / 85 g
81
40
Haddock
Seafood
34% DV
17 g / 85 g
82
41
Bison
Meat
34% DV
17.2 g / 85 g
81
42
Duck
Meat
34% DV
17.2 g / 85 g
72
43
Crab
Seafood
33% DV
16.4 g / 85 g
79
44
Pork
Meat
33% DV
16.6 g / 85 g
71
45
Egg Yolk
Eggs
32% DV
15.9 g / 100 g
82
46
Turkey Thigh
Meat
32% DV
16 g / 85 g
79
47
Roast Beef
Meat
32% DV
15.8 g / 85 g
77
48
Tofu
Legume
31% DV
15.6 g / 90 g
91
49
Catfish
Seafood
31% DV
15.4 g / 85 g
89
50
Liquid Egg Yolk (Plain, No Salt Or Sugar)
Eggs
31% DV
15.5 g / 100 g
75
51
Lamb
Meat
31% DV
15.6 g / 85 g
71
52
Ham
Meat
31% DV
15.7 g / 85 g
66
53
Soy Flour
Legume
30% DV
14.9 g / 30 g
95
54
Chicken Breast
Meat
29% DV
14.3 g / 85 g
77
55
Pastrami
Meat
28% DV
13.9 g / 85 g
75
56
Seaweed
Vegetable
26% DV
13 g / 85 g
91
57
Poultry
Meat
25% DV
12.5 g / 85 g
73
58
Cheese
Dairy
25% DV
12.5 g / 30 g
56
59
Liquid Whole Egg (Plain, No Salt Or Sugar)
Eggs
24% DV
12.1 g / 100 g
77
60
Bratwurst
Meat
24% DV
12.2 g / 85 g
62

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.