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High-protein foods

The most protein-rich foods in the official U.S. nutrient database, sorted by protein per 100 g. Ideal when a diet or muscle-building phase needs a lot of protein inside a limited calorie budget.

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Criterion: at least 20 g of protein per 100 g. 2,162 foods in USDA FoodData Central meet it — here are the top 100. All values per 100 g.

Food	kcal	Protein	Carbs	Fat
Soy protein isolate, potassium type	321	88.3 g	2.6 g	0.5 g
Soy protein isolate	335	88.3 g	0 g	3.4 g
Gelatins, dry powder, unsweetened	335	85.6 g	0 g	0.1 g
Egg, white, dried, stabilized, glucose reduced	357	84.1 g	4.5 g	0.3 g
Seal, bearded (Oogruk), meat, dried (Alaska Native)	351	82.6 g	0 g	2.3 g
Egg, white, dried, powder, stabilized, glucose reduced	376	82.4 g	4.5 g	0 g
Egg, white, dried	376	79.9 g	6 g	0.7 g
Beverages, Protein powder whey based	352	78.1 g	6.3 g	1.6 g
Steelhead trout, dried, flesh (Shoshone Bannock)	382	77.3 g	0 g	8.1 g
Egg, white, dried, flakes, stabilized, glucose reduced	351	76.9 g	4.2 g	0 g
Vital wheat gluten	370	75.2 g	13.8 g	1.9 g
Whale, beluga, meat, dried (Alaska Native)	327	69.9 g	0 g	5.3 g
Beverages, ABBOTT, EAS whey protein powder	385	66.7 g	18 g	5.1 g
Soy protein concentrate, produced by acid wash	328	63.6 g	25.4 g	0.5 g
Soy protein concentrate, produced by alcohol extraction	328	63.6 g	25.4 g	0.5 g
Fish, cod, Atlantic, dried and salted	290	62.8 g	0 g	2.4 g
Fish, whitefish, dried (Alaska Native)	371	62.4 g	0 g	13.4 g
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	270	62.4 g	0 g	2.3 g
Fish, salmon, chum, dried (Alaska Native)	378	62.1 g	0 g	14.4 g
Snacks, pork skins, plain	544	61.3 g	0 g	31.3 g
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	345	60.6 g	0 g	11.4 g
Fish, herring eggs, Pacific, dry (Alaska Native)	312	60.4 g	2.8 g	6.6 g
Caribou, shoulder meat, dried (Alaska Native)	271	59.4 g	0 g	3.7 g
Beverages, Whey protein powder isolate	359	58.1 g	29.1 g	1.2 g
Snacks, pork skins, barbecue-flavor	538	57.9 g	1.6 g	31.8 g
Seaweed, spirulina, dried	290	57.5 g	23.9 g	7.7 g
Walrus, meat, dried (Alaska Native)	251	57 g	0 g	2.6 g
Smelt, dried (Alaska Native)	386	56.2 g	0 g	17.9 g
Beverages, Protein powder soy based	388	55.6 g	28.9 g	5.6 g
Egg substitute, powder	444	55.5 g	21.8 g	13 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	345	55.3 g	33.3 g	0 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	345	55.3 g	33.3 g	0 g
Beverages, nutritional shake mix, high protein, powder	392	53.6 g	20.4 g	10.7 g
Tofu, dried-frozen (koyadofu)	477	52.5 g	10 g	30.3 g
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	470	52.4 g	8.3 g	30.3 g
Peanut flour, defatted	327	52.2 g	34.7 g	0.6 g
Caribou, rump meat, half dried (Alaska Native)	255	52.1 g	0 g	5.2 g
Flour, soy, defatted	366	51.1 g	32.9 g	3.3 g
Seeds, sesame flour, low-fat	333	50.1 g	35.5 g	1.8 g
Protein supplement, milk based, Muscle Milk Light, powder	396	50 g	22 g	12 g
Seeds, cottonseed flour, low fat (glandless)	332	49.8 g	36.1 g	1.4 g
Soy flour, low-fat	372	49.8 g	30.6 g	8.9 g
Soy meal, defatted, raw	337	49.2 g	35.9 g	2.4 g
Seeds, cottonseed meal, partially defatted (glandless)	367	49.1 g	38.4 g	4.8 g
Egg, whole, dried, stabilized, glucose reduced	615	48.2 g	2.4 g	44 g
Egg, whole, dried	575	48.1 g	1.9 g	39.8 g
Seeds, sunflower seed flour, partially defatted	326	48.1 g	35.8 g	1.6 g
Mollusks, whelk, unspecified, cooked, moist heat	275	47.7 g	15.5 g	0.8 g
Beverages, ABBOTT, EAS soy protein powder	405	47.6 g	43.9 g	3.6 g
Protein supplement, milk based, Muscle Milk, powder	411	45.7 g	18.5 g	17.1 g
Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	489	44.5 g	0 g	34.6 g
Soybeans, mature seeds, dry roasted	449	43.3 g	29 g	21.6 g
Meat extender	311	41.7 g	34.7 g	3 g
Cheese, parmesan, low sodium	451	41.6 g	3.7 g	30 g
Seeds, cottonseed flour, partially defatted (glandless)	359	41 g	40.5 g	6.2 g
Pork, cured, bacon, cooked, restaurant	500	40.9 g	2.1 g	36.5 g
Leavening agents, yeast, baker's, active dry	325	40.4 g	41.2 g	7.6 g
Seeds, sesame flour, partially defatted	382	40.3 g	35.1 g	11.9 g
Parmesan cheese topping, fat free	370	40 g	40 g	5 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native)	430	39.9 g	0 g	30 g
Pork, cured, bacon, cooked, microwaved	476	39 g	0.5 g	34.1 g
Flour, soy, full-fat	452	38.6 g	27.9 g	20.7 g
Soybeans, mature seeds, roasted, no salt added	469	38.6 g	30.2 g	25.4 g
Soybeans, mature seeds, roasted, salted	469	38.6 g	30.2 g	25.4 g
Soy flour, full-fat, roasted	439	38.1 g	30.4 g	21.9 g
Cheese, parmesan, shredded	415	37.9 g	3.4 g	27.3 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium	541	37 g	1.4 g	41.8 g
Veal, leg (top round), separable lean only, cooked, braised	203	36.7 g	0 g	5.1 g
Soybeans, mature seeds, raw	446	36.5 g	30.2 g	19.9 g
Game meat, deer, shoulder clod, separable lean only, cooked, braised	191	36.3 g	0 g	4 g
Lupins, mature seeds, raw	371	36.2 g	40.4 g	9.7 g
Veal, leg (top round), separable lean and fat, cooked, braised	211	36.2 g	0 g	6.3 g
Milk, dry, nonfat, regular, with added vitamin A and vitamin D	362	36.2 g	52 g	0.8 g
Milk, dry, nonfat, regular, without added vitamin A and vitamin D	362	36.2 g	52 g	0.8 g
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised	190	36.1 g	0 g	4 g
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised	207	36.1 g	0 g	5.8 g
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	358	35.8 g	41 g	5.1 g
Cheese, parmesan, hard	392	35.8 g	3.2 g	25 g
Veal, shoulder, arm, separable lean only, cooked, braised	201	35.7 g	0 g	5.3 g
Pork, cured, bacon, cooked, baked	548	35.7 g	1.4 g	43.3 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised	200	35.6 g	0 g	5.3 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	209	35.6 g	0 g	6.3 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	216	35.6 g	0 g	7.1 g
Seeds, safflower seed meal, partially defatted	342	35.6 g	48.7 g	2.4 g
Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	279	35.5 g	0 g	14.1 g
Milk, dry, nonfat, calcium reduced	354	35.5 g	51.8 g	0.2 g
Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)	367	35.3 g	0 g	25.1 g
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native)	206	35.2 g	0 g	7.3 g
Milk, dry, nonfat, instant, with added vitamin A and vitamin D	358	35.1 g	52.2 g	0.7 g
Milk, dry, nonfat, instant, without added vitamin A and vitamin D	358	35.1 g	52.2 g	0.7 g
Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised	188	34.9 g	0 g	4.3 g
Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised	206	34.9 g	0 g	6.3 g
Game meat, beaver, cooked, roasted	212	34.9 g	0 g	7 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised	224	34.7 g	0 g	8.4 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised	214	34.7 g	0 g	7.4 g
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised	205	34.6 g	0 g	6.4 g
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	225	34.6 g	0 g	8.5 g
Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised	202	34.5 g	0 g	7.1 g
Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised	205	34.5 g	0 g	6.4 g
Veal, rib, separable lean only, cooked, braised	218	34.4 g	0 g	7.8 g

And who keeps count while you eat?

Myron logs calories and macros by voice — "150 grams of low-fat quark with blueberries" is enough. With official nutrient values from USDA FoodData Central.

Data source: U.S. Department of Agriculture, Agricultural Research Service: FoodData Central (SR Legacy and Foundation Foods), fdc.nal.usda.gov. Public domain (CC0).