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Protein Rich Foods


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Welcome to the Protein and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Protein, giving a list of Protein Rich Foods.

We have a list of the top 50 foods with a high content of Protein ranging from Soy protein isolate, potassium type, crude protein basis through to Soy flour, low-fat.

Click a food item from the list below, for example Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO. In this food example the amount of Protein per 100g, is 87.75 g. This corresponds to 175.5 % of the RDA for Protein.

The full nutritional break down as well as the Protein content can be accessed from each item link below, for the top 50 foods, which can be scaled for different amounts, from our list of foods high in Protein per 100g and per typical serving.

Highest Protein Content in Food and Drink per 100g

The Protein content ranges from 88.32 g for Soy protein isolate, potassium type, crude protein basis through to 45.51 g for Soy flour, low-fat per 100g of food. The difference between the highest and lowest values gives a range of 42.81 g of Protein in the top 50 foods per 100g.

This corresponds to 176.64 % of the daily recommended value (which is 50 g of Protein) through to 91.02 % of the Protein daily value.

Highest Amount of Protein per Serving

Please remember that the above gives an accurate value in 100g for high Protein foods. For example 100g of Soy protein isolate, potassium type, crude protein basis contains 88.32 g of Protein. However, there are other factors to consider when you are assessing your Protein nutritional requirements. You should also take into account portion sizes when you are considering the amount of Protein in food.

For Soy protein isolate, potassium type, crude protein basis, which contains the highest amount of Protein in 100 g, the amount of Protein in a typical serving of 1 oz (or 28.35 g) is 25.04 g.This is 50.08 % of the recommended daily value.

The food with the highest Protein content per typical serving is Egg, white, dried, flakes, stabilized, glucose reduced which contains 174.61 g in .5 lb (or 227 g).The precentage of the recommended daily value for this serving is 153.84 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Protein content.

 

List of Foods High in Protein

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1. Soy protein isolate, potassium type, crude protein basis - Protein
  88.32 g of Protein in 100g (176.64 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 25.04 g (50.08 %DV).
2. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO - Protein
  87.75 g of Protein in 100g (175.5 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 24.88 g (49.76 %DV).
3. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus - Protein
  86 g of Protein in 100g (172 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 24.38 g (48.76 %DV).
4. Gelatins, dry powder, unsweetened - Protein
  85.6 g of Protein in 100g (171.2 %DV).
  Per serving, (typical serving) of 1 envelope (1 tbsp) (or 7g), Protein content is 5.99 g (11.98 %DV).
  Foods - Serving of 1 package (1 oz) (or 28g), Protein content is 23.97 g (47.94 %DV).
5. Egg, white, dried, stabilized, glucose reduced - Protein
  84.63 g of Protein in 100g (169.26 %DV).
  Per serving, (typical serving) of 1 cup, sifted (or 107g), Protein content is 90.55 g (181.1 %DV).
  Foods - Serving of 1 tbsp (or 7g), Protein content is 5.92 g (11.84 %DV).
6. Egg, white, dried, powder, stabilized, glucose reduced - Protein
  82.4 g of Protein in 100g (164.8 %DV).
  Per serving, (typical serving) of 1 cup, sifted (or 107g), Protein content is 88.17 g (176.34 %DV).
  Foods - Serving of 1 tbsp (or 7g), Protein content is 5.77 g (11.54 %DV).
7. Soy protein isolate - Protein
  80.69 g of Protein in 100g (161.38 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 22.88 g (45.76 %DV).
8. Soy protein isolate, potassium type - Protein
  80.69 g of Protein in 100g (161.38 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 22.88 g (45.76 %DV).
9. Egg, white, dried, flakes, stabilized, glucose reduced - Protein
  76.92 g of Protein in 100g (153.84 %DV).
  Per serving, (typical serving) of .5 lb (or 227g), Protein content is 174.61 g (349.22 %DV).
10. Whale, beluga, meat, dried (Alaska Native) - Protein
  69.86 g of Protein in 100g (139.72 %DV).
  Per serving, (typical serving) of 1 strip (or 45g), Protein content is 31.44 g (62.88 %DV).
11. Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash - Protein
  63.63 g of Protein in 100g (127.26 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 18.04 g (36.08 %DV).
12. Fish, cod, Atlantic, dried and salted - Protein
  62.82 g of Protein in 100g (125.64 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 17.81 g (35.62 %DV).
  Foods - Serving of 1 piece (5-1/2" x 1-1/2" x 1/2") (or 80g), Protein content is 50.26 g (100.52 %DV).
  Foods - Serving of 3 oz (or 85g), Protein content is 53.4 g (106.8 %DV).
13. Snacks, pork skins, plain - Protein
  61.3 g of Protein in 100g (122.6 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 17.38 g (34.76 %DV).
  Foods - Serving of .5 oz (or 14.2g), Protein content is 8.7 g (17.4 %DV).
14. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) - Protein
  60.62 g of Protein in 100g (121.24 %DV).
  Per serving, (typical serving) of 1 filet (or 108g), Protein content is 65.47 g (130.94 %DV).
  Foods - Serving of 1 strip (or 136g), Protein content is 82.44 g (164.88 %DV).
15. Soy protein concentrate, produced by acid wash - Protein
  58.13 g of Protein in 100g (116.26 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 16.48 g (32.96 %DV).
16. Soy protein concentrate, produced by alcohol extraction - Protein
  58.13 g of Protein in 100g (116.26 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 16.48 g (32.96 %DV).
17. Snacks, pork skins, barbecue-flavor - Protein
  57.9 g of Protein in 100g (115.8 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 16.41 g (32.82 %DV).
  Foods - Serving of .5 oz (or 14.2g), Protein content is 8.22 g (16.44 %DV).
18. Seaweed, spirulina, dried - Protein
  57.47 g of Protein in 100g (114.94 %DV).
  Per serving, (typical serving) of 1 cup (or 112g), Protein content is 64.37 g (128.74 %DV).
  Foods - Serving of 1 tablespoon (or 7g), Protein content is 4.02 g (8.04 %DV).
19. Egg substitute, powder - Protein
  55.5 g of Protein in 100g (111 %DV).
  Per serving, (typical serving) of .35 oz (or 9.9g), Protein content is 5.49 g (10.98 %DV).
  Foods - Serving of .7 oz (or 20g), Protein content is 11.1 g (22.2 %DV).
20. Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C - Protein
  55.3 g of Protein in 100g (110.6 %DV).
  Per serving, (typical serving) of 1 tbsp (or 9g), Protein content is 4.98 g (9.96 %DV).
  Foods - Serving of 1 package (0.35 oz) (or 10g), Protein content is 5.53 g (11.06 %DV).
  Foods - Serving of 1 portion, amount to make 1/2 cup (or 2.5g), Protein content is 1.38 g (2.76 %DV).
21. Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium - Protein
  55.3 g of Protein in 100g (110.6 %DV).
  Per serving, (typical serving) of 1 tbsp (or 9g), Protein content is 4.98 g (9.96 %DV).
  Foods - Serving of 1 package (0.35 oz) (or 10g), Protein content is 5.53 g (11.06 %DV).
  Foods - Serving of 1 portion, amount to make 1/2 cup (or 2.5g), Protein content is 1.38 g (2.76 %DV).
22. Peanut flour, defatted - Protein
  52.2 g of Protein in 100g (104.4 %DV).
  Per serving, (typical serving) of 1 cup (or 60g), Protein content is 31.32 g (62.64 %DV).
  Foods - Serving of 1 oz (or 28.35g), Protein content is 14.8 g (29.6 %DV).
23. Soy flour, low-fat, crude protein basis (N x 6.25) - Protein
  50.93 g of Protein in 100g (101.86 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 88g), Protein content is 44.82 g (89.64 %DV).
24. Seeds, sesame flour, low-fat - Protein
  50.14 g of Protein in 100g (100.28 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 14.21 g (28.42 %DV).
25. Protein supplement, milk based, Muscle Milk Light, powder - Protein
  50 g of Protein in 100g (100 %DV).
  Per serving, (typical serving) of 2 scoop (or 50g), Protein content is 25 g (50 %DV).
26. Seeds, cottonseed flour, low fat (glandless) - Protein
  49.83 g of Protein in 100g (99.66 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 14.13 g (28.26 %DV).
27. Soy flour, defatted, crude protein basis (N x 6.25) - Protein
  49.81 g of Protein in 100g (99.62 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 100g), Protein content is 49.81 g (99.62 %DV).
28. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Protein
  49.2 g of Protein in 100g (98.4 %DV).
  Per serving, (typical serving) of 1 cup (or 122g), Protein content is 60.02 g (120.04 %DV).
29. Seeds, cottonseed meal, partially defatted (glandless) - Protein
  49.1 g of Protein in 100g (98.2 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Protein content is 13.92 g (27.84 %DV).
30. Egg, whole, dried - Protein
  48.37 g of Protein in 100g (96.74 %DV).
  Per serving, (typical serving) of 1 cup, sifted (or 85g), Protein content is 41.11 g (82.22 %DV).
  Foods - Serving of 1 tbsp (or 5g), Protein content is 2.42 g (4.84 %DV).
31. Egg, whole, dried, stabilized, glucose reduced - Protein
  48.17 g of Protein in 100g (96.34 %DV).
  Per serving, (typical serving) of 1 cup, sifted (or 85g), Protein content is 40.94 g (81.88 %DV).
  Foods - Serving of 1 tbsp (or 5g), Protein content is 2.41 g (4.82 %DV).
32. Seeds, sunflower seed flour, partially defatted - Protein
  48.06 g of Protein in 100g (96.12 %DV).
  Per serving, (typical serving) of 1 cup (or 64g), Protein content is 30.76 g (61.52 %DV).
  Foods - Serving of 1 tbsp (or 4g), Protein content is 1.92 g (3.84 %DV).
33. Tofu, dried-frozen (koyadofu) - Protein
  47.94 g of Protein in 100g (95.88 %DV).
  Per serving, (typical serving) of 1 piece (or 17g), Protein content is 8.15 g (16.3 %DV).
34. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Protein
  47.94 g of Protein in 100g (95.88 %DV).
  Per serving, (typical serving) of 1 piece (or 17g), Protein content is 8.15 g (16.3 %DV).
35. Mollusks, whelk, unspecified, cooked, moist heat - Protein
  47.68 g of Protein in 100g (95.36 %DV).
  Per serving, (typical serving) of 3 oz (or 85g), Protein content is 40.53 g (81.06 %DV).
36. Soy flour, defatted - Protein
  47.01 g of Protein in 100g (94.02 %DV).
  Per serving, (typical serving) of 1 cup (or 105g), Protein content is 49.36 g (98.72 %DV).
  Foods - Serving of 1 tbsp (or 6.6g), Protein content is 3.1 g (6.2 %DV).
37. Protein supplement, milk based, Muscle Milk, powder - Protein
  45.71 g of Protein in 100g (91.42 %DV).
  Per serving, (typical serving) of 1 tbsp (or 11g), Protein content is 5.03 g (10.06 %DV).
38. Soy flour, low-fat - Protein
  45.51 g of Protein in 100g (91.02 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 88g), Protein content is 40.05 g (80.1 %DV).
  Foods - Serving of 1 tbsp (or 5.5g), Protein content is 2.5 g (5 %DV).




Protein and Nutrition Facts - Top 198 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh


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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.