Foods high in protein
The top 20 foods in our database by content per 100 g.
How much you need depends on your weight, activity and total calories — the calculator works it out.
Most per 100 g
| # | Food · serving | 100 g | Cooked, 100 g |
|---|---|---|---|
| 1 | Soybeans | 36.5 g | 14.1 g |
| 2 | Parmesantbsp (5 g): 1.8 g | 35.8 g | — |
| 3 | Pumpkin seedstbsp (8.6 g): 2.6 g | 30.2 g | — |
| 4 | Swiss cheeseslice (20 g): 5.4 g | 27 g | — |
| 5 | Edam cheeseslice (20 g): 5 g | 25 g | — |
| 6 | Gouda cheeseslice (20 g): 5 g | 24.9 g | — |
| 7 | Sardines in oil | 24.6 g | — |
| 8 | Caviartsp (5 g): 1.2 g | 24.6 g | — |
| 9 | Lentils | 24.6 g | 8.1 g |
| 10 | Fresh tuna | 24.4 g | — |
| 11 | Red lentils | 23.9 g | — |
| 12 | Mung beans | 23.9 g | 7.2 g |
| 13 | White beans | 23.4 g | 9.8 g |
| 14 | Cheddar cheeseslice (28 g): 6.5 g | 23.3 g | — |
| 15 | Peanutshandful (28 g): 6.5 g | 23.2 g | — |
| 16 | Split peas | 23.1 g | 7.5 g |
| 17 | Chicken breast | 22.5 g | — |
| 18 | Kidney beans | 22.5 g | 8.5 g |
| 19 | Mozzarella | 22.2 g | — |
| 20 | Peanut buttertbsp (16 g): 3.6 g | 22.2 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.
| # | Food · serving | 100 g | Cooked, 100 g |
|---|---|---|---|
| 1 | Soybeans | 36.5 g | 14.1 g |
| 2 | Pumpkin seedstbsp (8.6 g): 2.6 g | 30.2 g | — |
| 3 | Lentils | 24.6 g | 8.1 g |
| 4 | Red lentils | 23.9 g | — |
| 5 | Mung beans | 23.9 g | 7.2 g |
| 6 | White beans | 23.4 g | 9.8 g |
| 7 | Peanutshandful (28 g): 6.5 g | 23.2 g | — |
| 8 | Split peas | 23.1 g | 7.5 g |
| 9 | Kidney beans | 22.5 g | 8.5 g |
| 10 | Peanut buttertbsp (16 g): 3.6 g | 22.2 g | — |
How much do you get each day?
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Other nutrients
Data: USDA FoodData Central.