Foods high in protein

The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.

How much you need depends on your weight, activity and total calories — the calculator works it out.

Most per 100 g

Most per 100 g
Food	100 g	Cooked, 100 g	Serving
Soybeans	36.5 g	14.1 g	—
Parmesan	35.8 g	—	tbsp (5 g): 1.8 g
Pumpkin seeds	30.2 g	—	tbsp (8.6 g): 2.6 g
Swiss cheese	27 g	—	slice (20 g): 5.4 g
Edam cheese	25 g	—	slice (20 g): 5 g
Gouda cheese	24.9 g	—	slice (20 g): 5 g
Sardines in oil	24.6 g	—	—
Caviar	24.6 g	—	tsp (5 g): 1.2 g
Lentils	24.6 g	8.1 g	—
Fresh tuna	24.4 g	—	—
Red lentils	23.9 g	—	—
Mung beans	23.9 g	7.2 g	—
White beans	23.4 g	9.8 g	—
Cheddar cheese	23.3 g	—	slice (28 g): 6.5 g
Peanuts	23.2 g	—	handful (28 g): 6.5 g
Split peas	23.1 g	7.5 g	—
Chicken breast	22.5 g	—	—
Kidney beans	22.5 g	8.5 g	—
Mozzarella	22.2 g	—	—
Peanut butter	22.2 g	—	tbsp (16 g): 3.6 g

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

Plant sources

Plant foods that provide at least 10% of the daily target per 100 g.

Plant sources
Food	100 g	Cooked, 100 g	Serving
Soybeans	36.5 g	14.1 g	—
Pumpkin seeds	30.2 g	—	tbsp (8.6 g): 2.6 g
Lentils	24.6 g	8.1 g	—
Red lentils	23.9 g	—	—
Mung beans	23.9 g	7.2 g	—
White beans	23.4 g	9.8 g	—
Peanuts	23.2 g	—	handful (28 g): 6.5 g
Split peas	23.1 g	7.5 g	—
Kidney beans	22.5 g	8.5 g	—
Peanut butter	22.2 g	—	tbsp (16 g): 3.6 g

How much do you get each day?

Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.

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Data: USDA FoodData Central.