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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. The range of calories for these foods is from 321 kcal through to 375 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 176.64 % of the daily recommended value through to the lowest nutritional percentage of 91.02 % of the Protein daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 50 g of Protein.

From this list of foods there are 38 foods which contain greater than 50% of the RDA per 100g of Protein.

List of Food Groups containing the highest amount of Protein

From the list of foods with a high Protein content, we have put them into the food groups or food categories with the following list below.

Legumes and Legume Products = 16 foods.
Dairy and Egg Products = 8 foods.
Nut and Seed Products = 4 foods.
Sweets = 3 foods.
Snacks = 2 foods.
American Indian/Alaska Native Foods = 2 foods.
Fish = 2 foods.
Vegetables and Vegetable Products = 1 foods.

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 349.22 %.

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
  Food Category is Legumes and Legume Products.
  88.32 g of Protein per 100g (176.64 %DV).
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 25.04 g (50.08 %DV).  Calories per serving are 91 kcal (5 %DV cals).
2. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO - Protein
  Food Category is Legumes and Legume Products.
  87.75 g of Protein per 100g (175.5 %DV).
  For this serving the amount of Calories is 388 kcal per 100g(19 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 24.88 g (49.76 %DV).  Calories per serving are 110 kcal (6 %DV cals).
3. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus - Protein
  Food Category is Legumes and Legume Products.
  86 g of Protein per 100g (172 %DV).
  For this serving the amount of Calories is 380 kcal per 100g(19 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 24.38 g (48.76 %DV).  Calories per serving are 107.73 kcal (5 %DV cals).
4. Gelatins, dry powder, unsweetened - Protein
  Food Category is Sweets.
  85.6 g of Protein per 100g (171.2 %DV).
  For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).
  A typical serving of 1 envelope (1 tbsp) (or 7g), Protein content is 5.99 g (11.98 %DV).  Calories per serving are 23.45 kcal (1 %DV cals).
  Other food servings - 1 package (1 oz) (or 28g), Protein content is 23.97 g (47.94 %DV).  Calories per serving are 93.8 kcal (5 %DV cals).
5. Egg, white, dried, stabilized, glucose reduced - Protein
  Food Category is Dairy and Egg Products.
  84.63 g of Protein per 100g (169.26 %DV).
  For this serving the amount of Calories is 362 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup, sifted (or 107g), Protein content is 90.55 g (181.1 %DV).  Calories per serving are 387.34 kcal (19 %DV cals).
  Other food servings - 1 tbsp (or 7g), Protein content is 5.92 g (11.84 %DV).  Calories per serving are 25.34 kcal (1 %DV cals).
6. Egg, white, dried, powder, stabilized, glucose reduced - Protein
  Food Category is Dairy and Egg Products.
  82.4 g of Protein per 100g (164.8 %DV).
  For this serving the amount of Calories is 376 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, sifted (or 107g), Protein content is 88.17 g (176.34 %DV).  Calories per serving are 402.32 kcal (20 %DV cals).
  Other food servings - 1 tbsp (or 7g), Protein content is 5.77 g (11.54 %DV).  Calories per serving are 26.32 kcal (1 %DV cals).
7. Soy protein isolate, potassium type - Protein
  Food Category is Legumes and Legume Products.
  80.69 g of Protein per 100g (161.38 %DV).
  For this serving the amount of Calories is 326 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 22.88 g (45.76 %DV).  Calories per serving are 92.42 kcal (5 %DV cals).
8. Soy protein isolate - Protein
  Food Category is Legumes and Legume Products.
  80.69 g of Protein per 100g (161.38 %DV).
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 22.88 g (45.76 %DV).  Calories per serving are 95.82 kcal (5 %DV cals).
9. Egg, white, dried, flakes, stabilized, glucose reduced - Protein
  Food Category is Dairy and Egg Products.
  76.92 g of Protein per 100g (153.84 %DV).
  For this serving the amount of Calories is 351 kcal per 100g(18 %DV cals).
  A typical serving of .5 lb (or 227g), Protein content is 174.61 g (349.22 %DV).  Calories per serving are 796.77 kcal (40 %DV cals).
10. Whale, beluga, meat, dried (Alaska Native) - Protein
  Food Category is American Indian/Alaska Native Foods.
  69.86 g of Protein per 100g (139.72 %DV).
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 strip (or 45g), Protein content is 31.44 g (62.88 %DV).  Calories per serving are 147.15 kcal (7 %DV cals).
11. Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash - Protein
  Food Category is Legumes and Legume Products.
  63.63 g of Protein per 100g (127.26 %DV).
  For this serving the amount of Calories is 328 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 18.04 g (36.08 %DV).  Calories per serving are 92.99 kcal (5 %DV cals).
12. Fish, cod, Atlantic, dried and salted - Protein
  Food Category is Fish.
  62.82 g of Protein per 100g (125.64 %DV).
  For this serving the amount of Calories is 290 kcal per 100g(15 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 17.81 g (35.62 %DV).  Calories per serving are 82.22 kcal (4 %DV cals).
  Other food servings - 1 piece (5-1/2" x 1-1/2" x 1/2") (or 80g), Protein content is 50.26 g (100.52 %DV).  Calories per serving are 232 kcal (12 %DV cals).
  Other food servings - 3 oz (or 85g), Protein content is 53.4 g (106.8 %DV).  Calories per serving are 246.5 kcal (12 %DV cals).
13. Snacks, pork skins, plain - Protein
  Food Category is Snacks.
  61.3 g of Protein per 100g (122.6 %DV).
  For this serving the amount of Calories is 544 kcal per 100g(27 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 17.38 g (34.76 %DV).  Calories per serving are 154.22 kcal (8 %DV cals).
  Other food servings - .5 oz (or 14.2g), Protein content is 8.7 g (17.4 %DV).  Calories per serving are 77.25 kcal (4 %DV cals).
14. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) - Protein
  Food Category is American Indian/Alaska Native Foods.
  60.62 g of Protein per 100g (121.24 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 filet (or 108g), Protein content is 65.47 g (130.94 %DV).  Calories per serving are 372.6 kcal (19 %DV cals).
  Other food servings - 1 strip (or 136g), Protein content is 82.44 g (164.88 %DV).  Calories per serving are 469.2 kcal (23 %DV cals).
15. Soy protein concentrate, produced by acid wash - Protein
  Food Category is Legumes and Legume Products.
  58.13 g of Protein per 100g (116.26 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 16.48 g (32.96 %DV).  Calories per serving are 93.84 kcal (5 %DV cals).
16. Soy protein concentrate, produced by alcohol extraction - Protein
  Food Category is Legumes and Legume Products.
  58.13 g of Protein per 100g (116.26 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 16.48 g (32.96 %DV).  Calories per serving are 93.84 kcal (5 %DV cals).
17. Snacks, pork skins, barbecue-flavor - Protein
  Food Category is Snacks.
  57.9 g of Protein per 100g (115.8 %DV).
  For this serving the amount of Calories is 538 kcal per 100g(27 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 16.41 g (32.82 %DV).  Calories per serving are 152.52 kcal (8 %DV cals).
  Other food servings - .5 oz (or 14.2g), Protein content is 8.22 g (16.44 %DV).  Calories per serving are 76.4 kcal (4 %DV cals).
18. Seaweed, spirulina, dried - Protein
  Food Category is Vegetables and Vegetable Products.
  57.47 g of Protein per 100g (114.94 %DV).
  For this serving the amount of Calories is 290 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 112g), Protein content is 64.37 g (128.74 %DV).  Calories per serving are 324.8 kcal (16 %DV cals).
  Other food servings - 1 tablespoon (or 7g), Protein content is 4.02 g (8.04 %DV).  Calories per serving are 20.3 kcal (1 %DV cals).
19. Egg substitute, powder - Protein
  Food Category is Dairy and Egg Products.
  55.5 g of Protein per 100g (111 %DV).
  For this serving the amount of Calories is 444 kcal per 100g(22 %DV cals).
  A typical serving of .35 oz (or 9.9g), Protein content is 5.49 g (10.98 %DV).  Calories per serving are 43.96 kcal (2 %DV cals).
  Other food servings - .7 oz (or 20g), Protein content is 11.1 g (22.2 %DV).  Calories per serving are 88.8 kcal (4 %DV cals).
20. Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium - Protein
  Food Category is Sweets.
  55.3 g of Protein per 100g (110.6 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 9g), Protein content is 4.98 g (9.96 %DV).  Calories per serving are 31.05 kcal (2 %DV cals).
  Other food servings - 1 package (0.35 oz) (or 10g), Protein content is 5.53 g (11.06 %DV).  Calories per serving are 34.5 kcal (2 %DV cals).
  Other food servings - 1 portion, amount to make 1/2 cup (or 2.5g), Protein content is 1.38 g (2.76 %DV).  Calories per serving are 8.63 kcal (0 %DV cals).
21. Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C - Protein
  Food Category is Sweets.
  55.3 g of Protein per 100g (110.6 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 9g), Protein content is 4.98 g (9.96 %DV).  Calories per serving are 31.05 kcal (2 %DV cals).
  Other food servings - 1 package (0.35 oz) (or 10g), Protein content is 5.53 g (11.06 %DV).  Calories per serving are 34.5 kcal (2 %DV cals).
  Other food servings - 1 portion, amount to make 1/2 cup (or 2.5g), Protein content is 1.38 g (2.76 %DV).  Calories per serving are 8.63 kcal (0 %DV cals).
22. Peanut flour, defatted - Protein
  Food Category is Legumes and Legume Products.
  52.2 g of Protein per 100g (104.4 %DV).
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 60g), Protein content is 31.32 g (62.64 %DV).  Calories per serving are 196.2 kcal (10 %DV cals).
  Other food servings - 1 oz (or 28.35g), Protein content is 14.8 g (29.6 %DV).  Calories per serving are 92.7 kcal (5 %DV cals).
23. Soy flour, low-fat, crude protein basis (N x 6.25) - Protein
  Food Category is Legumes and Legume Products.
  50.93 g of Protein per 100g (101.86 %DV).
  For this serving the amount of Calories is 369 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup, stirred (or 88g), Protein content is 44.82 g (89.64 %DV).  Calories per serving are 324.72 kcal (16 %DV cals).
24. Seeds, sesame flour, low-fat - Protein
  Food Category is Nut and Seed Products.
  50.14 g of Protein per 100g (100.28 %DV).
  For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 14.21 g (28.42 %DV).  Calories per serving are 94.41 kcal (5 %DV cals).
25. Protein supplement, milk based, Muscle Milk Light, powder - Protein
  Food Category is Dairy and Egg Products.
  50 g of Protein per 100g (100 %DV).
  For this serving the amount of Calories is 396 kcal per 100g(20 %DV cals).
  A typical serving of 2 scoop (or 50g), Protein content is 25 g (50 %DV).  Calories per serving are 198 kcal (10 %DV cals).
26. Seeds, cottonseed flour, low fat (glandless) - Protein
  Food Category is Nut and Seed Products.
  49.83 g of Protein per 100g (99.66 %DV).
  For this serving the amount of Calories is 332 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 14.13 g (28.26 %DV).  Calories per serving are 94.12 kcal (5 %DV cals).
27. Soy flour, defatted, crude protein basis (N x 6.25) - Protein
  Food Category is Legumes and Legume Products.
  49.81 g of Protein per 100g (99.62 %DV).
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, stirred (or 100g), Protein content is 49.81 g (99.62 %DV).  Calories per serving are 372 kcal (19 %DV cals).
28. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Protein
  Food Category is Legumes and Legume Products.
  49.2 g of Protein per 100g (98.4 %DV).
  For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 122g), Protein content is 60.02 g (120.04 %DV).  Calories per serving are 411.14 kcal (21 %DV cals).
29. Seeds, cottonseed meal, partially defatted (glandless) - Protein
  Food Category is Nut and Seed Products.
  49.1 g of Protein per 100g (98.2 %DV).
  For this serving the amount of Calories is 367 kcal per 100g(18 %DV cals).
  A typical serving of 1 oz (or 28.35g), Protein content is 13.92 g (27.84 %DV).  Calories per serving are 104.04 kcal (5 %DV cals).
30. Egg, whole, dried - Protein
  Food Category is Dairy and Egg Products.
  48.37 g of Protein per 100g (96.74 %DV).
  For this serving the amount of Calories is 605 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup, sifted (or 85g), Protein content is 41.11 g (82.22 %DV).  Calories per serving are 514.25 kcal (26 %DV cals).
  Other food servings - 1 tbsp (or 5g), Protein content is 2.42 g (4.84 %DV).  Calories per serving are 30.25 kcal (2 %DV cals).
31. Egg, whole, dried, stabilized, glucose reduced - Protein
  Food Category is Dairy and Egg Products.
  48.17 g of Protein per 100g (96.34 %DV).
  For this serving the amount of Calories is 615 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup, sifted (or 85g), Protein content is 40.94 g (81.88 %DV).  Calories per serving are 522.75 kcal (26 %DV cals).
  Other food servings - 1 tbsp (or 5g), Protein content is 2.41 g (4.82 %DV).  Calories per serving are 30.75 kcal (2 %DV cals).
32. Seeds, sunflower seed flour, partially defatted - Protein
  Food Category is Nut and Seed Products.
  48.06 g of Protein per 100g (96.12 %DV).
  For this serving the amount of Calories is 326 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 64g), Protein content is 30.76 g (61.52 %DV).  Calories per serving are 208.64 kcal (10 %DV cals).
  Other food servings - 1 tbsp (or 4g), Protein content is 1.92 g (3.84 %DV).  Calories per serving are 13.04 kcal (1 %DV cals).
33. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Protein
  Food Category is Legumes and Legume Products.
  47.94 g of Protein per 100g (95.88 %DV).
  For this serving the amount of Calories is 472 kcal per 100g(24 %DV cals).
  A typical serving of 1 piece (or 17g), Protein content is 8.15 g (16.3 %DV).  Calories per serving are 80.24 kcal (4 %DV cals).
34. Tofu, dried-frozen (koyadofu) - Protein
  Food Category is Legumes and Legume Products.
  47.94 g of Protein per 100g (95.88 %DV).
  For this serving the amount of Calories is 480 kcal per 100g(24 %DV cals).
  A typical serving of 1 piece (or 17g), Protein content is 8.15 g (16.3 %DV).  Calories per serving are 81.6 kcal (4 %DV cals).
35. Mollusks, whelk, unspecified, cooked, moist heat - Protein
  Food Category is Fish.
  47.68 g of Protein per 100g (95.36 %DV).
  For this serving the amount of Calories is 275 kcal per 100g(14 %DV cals).
  A typical serving of 3 oz (or 85g), Protein content is 40.53 g (81.06 %DV).  Calories per serving are 233.75 kcal (12 %DV cals).
36. Soy flour, defatted - Protein
  Food Category is Legumes and Legume Products.
  47.01 g of Protein per 100g (94.02 %DV).
  For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 105g), Protein content is 49.36 g (98.72 %DV).  Calories per serving are 346.5 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 6.6g), Protein content is 3.1 g (6.2 %DV).  Calories per serving are 21.78 kcal (1 %DV cals).
37. Protein supplement, milk based, Muscle Milk, powder - Protein
  Food Category is Dairy and Egg Products.
  45.71 g of Protein per 100g (91.42 %DV).
  For this serving the amount of Calories is 411 kcal per 100g(21 %DV cals).
  A typical serving of 1 tbsp (or 11g), Protein content is 5.03 g (10.06 %DV).  Calories per serving are 45.21 kcal (2 %DV cals).
38. Soy flour, low-fat - Protein
  Food Category is Legumes and Legume Products.
  45.51 g of Protein per 100g (91.02 %DV).
  For this serving the amount of Calories is 375 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, stirred (or 88g), Protein content is 40.05 g (80.1 %DV).  Calories per serving are 330 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 5.5g), Protein content is 2.5 g (5 %DV).  Calories per serving are 20.63 kcal (1 %DV cals).




Protein and Nutrition Facts - Top 199 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, oats


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