Nutrient list · USDA values per 100 g
Foods High in Protein
Quick answer
Pork Rinds comes first with 61.3 g per 100 g. 148 foods in the CalorTracker database qualify, ranked highest first.
This list ranks foods by protein per 100 g and keeps only those that reach 10 g per 100 g, a fifth of the FDA Daily Value for protein and the cutoff the FDA uses for a high claim on a label. 148 foods in the database clear that line, and Pork Rinds comes first at 61.3 g per 100 g.
Because every row is per 100 g, water decides a lot. A food sold dry or cured holds more protein by weight than the same food fresh or cooked, so compare like with like, and open a row to see its calories and the portions USDA lists.
| Food | Protein per 100 g | Calories per 100 g |
|---|---|---|
| 1.Pork Rinds | 61.3 g | 544 kcal |
| 2.Parmesan Cheese | 35.8 g | 392 kcal |
| 3.Bacon | 33.9 g | 468 kcal |
| 4.Beef Jerky | 33.2 g | 410 kcal |
| 5.Hemp Seeds | 31.6 g | 553 kcal |
| 6.Chicken Breast (Roasted) | 31 g | 165 kcal |
| 7.Sirloin Steak (Broiled) | 30.6 g | 183 kcal |
| 8.Pumpkin Seeds | 30.2 g | 559 kcal |
| 9.Venison | 30.2 g | 158 kcal |
| 10.Turkey Breast (Roasted) | 30.1 g | 147 kcal |
| 11.Chicken Breast with Skin (Roasted) | 29.8 g | 197 kcal |
| 12.Turkey Bacon | 29.5 g | 368 kcal |
| 13.Tuna Steak (Yellowfin, Cooked) | 29.2 g | 130 kcal |
| 14.Beef Liver | 29.1 g | 191 kcal |
| 15.Pork Spareribs (Braised) | 29.1 g | 397 kcal |
| 16.Roast Turkey (Meat Only) | 29.1 g | 159 kcal |
| 17.Anchovies | 28.9 g | 210 kcal |
| 18.Canadian Bacon | 28.3 g | 146 kcal |
| 19.Prosciutto | 27.8 g | 195 kcal |
| 20.Flank Steak (Broiled) | 27.7 g | 192 kcal |
| 21.Pork Loin (Roasted) | 27.1 g | 248 kcal |
| 22.Swiss Cheese | 27 g | 393 kcal |
| 23.Beef Brisket (Braised) | 26.8 g | 291 kcal |
| 24.Beef Tenderloin (Broiled) | 26.5 g | 267 kcal |
| 25.Red Snapper | 26.3 g | 128 kcal |
| 26.Tilapia (Cooked) | 26.2 g | 128 kcal |
| 27.Pork Tenderloin (Roasted) | 26 g | 147 kcal |
| 28.Ground Beef 80/20 (Cooked) | 25.8 g | 270 kcal |
| 29.Provolone Cheese | 25.6 g | 351 kcal |
| 30.Clams | 25.6 g | 148 kcal |
| 31.Gouda Cheese | 24.9 g | 356 kcal |
| 32.Ribeye Steak (Grilled) | 24.9 g | 271 kcal |
| 33.Chicken Thigh (Roasted) | 24.8 g | 179 kcal |
| 34.Lentils (Dry) | 24.6 g | 352 kcal |
| 35.Sardines (Canned in Oil) | 24.6 g | 208 kcal |
| 36.Chicken Liver | 24.5 g | 167 kcal |
| 37.Peanuts (Dry-Roasted) | 24.4 g | 587 kcal |
| 38.Chicken Drumstick (Roasted) | 24.2 g | 155 kcal |
| 39.Red Lentils (Dry) | 23.9 g | 358 kcal |
| 40.Mackerel (Cooked) | 23.9 g | 262 kcal |
| 41.Mussels | 23.8 g | 172 kcal |
| 42.Rainbow Trout (Cooked) | 23.8 g | 168 kcal |
| 43.Chicken Wings | 23.8 g | 254 kcal |
| 44.Ground Bison | 23.8 g | 238 kcal |
| 45.Colby Cheese | 23.8 g | 394 kcal |
| 46.Mahi Mahi | 23.7 g | 109 kcal |
| 47.Duck | 23.5 g | 201 kcal |
| 48.Swordfish | 23.5 g | 172 kcal |
| 49.Chicken Thigh with Skin (Roasted) | 23.3 g | 232 kcal |
| 50.Cheddar Cheese | 22.9 g | 403 kcal |
How this list is calculated
Foods are ranked by protein per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.
This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with protein of at least 10 g per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 20% of the FDA Daily Value for protein, the share the FDA uses for a "high in" claim on a label; here it is applied to 100 g, not to a label serving.
148 foods qualify; the table shows the first 50.
Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.
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Source: USDA FoodData Central, retrieved . How we calculate.