NutriScrolls

Foods High in Protein

Top protein foods: Sardines (36.7 g in 1 cup, drained), Soybeans (31.3 g). See all 143 foods ranked per serving and per 100 g. Data from USDA.

By · Updated · 5 sources

Editorial policy · How we use data

Foods high in protein

Per serving. Bars show the share of the Daily Value (50 g a day).

Per 100 g. Bars show the share of the Daily Value (50 g a day).

Per serving. Bars show the share of the EU Reference Intake (50 g a day).

Per 100 g. Bars show the share of the EU Reference Intake (50 g a day).

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.SoybeansBeans and Legumes · per 1 cup (172 g)31.3 g63% of the Daily Value63% of the Reference Intake
  2. 2.Chicken breastPoultry and Meats · per 4 oz (113 g)25.4 g51% of the Daily Value51% of the Reference Intake
  3. 3.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)24 g48% of the Daily Value48% of the Reference Intake
  4. 4.SardinesSeafood · per 1 can (92 g)22.7 g45% of the Daily Value45% of the Reference Intake
  5. 5.MackerelSeafood · per 1 fillet (112 g)20.8 g42% of the Daily Value42% of the Reference Intake
  6. 6.Ground beefPoultry and Meats · per 4 oz (113 g)19.4 g39% of the Daily Value39% of the Reference Intake
  7. 7.ShrimpSeafood · per 3 oz (85 g)19.4 g39% of the Daily Value39% of the Reference Intake
  8. 8.Ground lambPoultry and Meats · per 4 oz (113 g)18.7 g37% of the Daily Value37% of the Reference Intake
  9. 9.TunaSeafood · per 3 oz (85 g)18.7 g37% of the Daily Value37% of the Reference Intake
  10. 10.LentilsBeans and Legumes · per 1 cup (198 g)17.9 g36% of the Daily Value36% of the Reference Intake
  11. 11.Farmed Atlantic SalmonSeafood · per 3 oz (85 g)17.4 g35% of the Daily Value35% of the Reference Intake
  12. 12.Adzuki beansBeans and Legumes · per 1 cup (230 g)17.3 g35% of the Daily Value35% of the Reference Intake
  13. 13.Wild Atlantic SalmonSeafood · per 3 oz (85 g)16.9 g34% of the Daily Value34% of the Reference Intake
  14. 14.Cranberry beansBeans and Legumes · per 1 cup (177 g)16.5 g33% of the Daily Value33% of the Reference Intake
  15. 15.Pinto beansBeans and Legumes · per 1 cup (171 g)15.4 g31% of the Daily Value31% of the Reference Intake
  16. 16.Kidney beansBeans and Legumes · per 1 cup (177 g)15.3 g31% of the Daily Value31% of the Reference Intake
  17. 17.HerringSeafood · per 3 oz (85 g)15.3 g31% of the Daily Value31% of the Reference Intake
  18. 18.Black beansBeans and Legumes · per 1 cup (172 g)15.2 g30% of the Daily Value30% of the Reference Intake
  19. 19.CodSeafood · per 3 oz (85 g)15.1 g30% of the Daily Value30% of the Reference Intake
  20. 20.Navy beansBeans and Legumes · per 1 cup (182 g)15 g30% of the Daily Value30% of the Reference Intake
  21. 21.Great northern beansBeans and Legumes · per 1 cup (177 g)14.7 g29% of the Daily Value29% of the Reference Intake
  22. 22.Lima beansBeans and Legumes · per 1 cup (188 g)14.7 g29% of the Daily Value29% of the Reference Intake
  23. 23.ChickpeasBeans and Legumes · per 1 cup (164 g)14.5 g29% of the Daily Value29% of the Reference Intake
  24. 24.Mung beansBeans and Legumes · per 1 cup (202 g)14.2 g28% of the Daily Value28% of the Reference Intake
  25. 25.Fava beansBeans and Legumes · per 1 cup (170 g)12.9 g26% of the Daily Value26% of the Reference Intake
  1. 1.Hemp seedsNuts and Seeds31.6 g63% of the Daily Value63% of the Reference Intake
  2. 2.Pumpkin seedsNuts and Seeds30.2 g60% of the Daily Value60% of the Reference Intake
  3. 3.PeanutsNuts and Seeds25.8 g52% of the Daily Value52% of the Reference Intake
  4. 4.SardinesSeafood24.6 g49% of the Daily Value49% of the Reference Intake
  5. 5.ShrimpSeafood22.8 g46% of the Daily Value46% of the Reference Intake
  6. 6.Chicken breastPoultry and Meats22.5 g45% of the Daily Value45% of the Reference Intake
  7. 7.TunaSeafood22 g44% of the Daily Value44% of the Reference Intake
  8. 8.AlmondsNuts and Seeds21.2 g42% of the Daily Value42% of the Reference Intake
  9. 9.Sunflower seedsNuts and Seeds20.8 g42% of the Daily Value42% of the Reference Intake
  10. 10.Farmed Atlantic SalmonSeafood20.4 g41% of the Daily Value41% of the Reference Intake
  11. 11.Pistachio nutsNuts and Seeds20.2 g40% of the Daily Value40% of the Reference Intake
  12. 12.Wild Atlantic SalmonSeafood19.8 g40% of the Daily Value40% of the Reference Intake
  13. 13.Cocoa powderMisc19.6 g39% of the Daily Value39% of the Reference Intake
  14. 14.MackerelSeafood18.6 g37% of the Daily Value37% of the Reference Intake
  15. 15.FlaxseedsNuts and Seeds18.3 g37% of the Daily Value37% of the Reference Intake
  16. 16.CashewsNuts and Seeds18.2 g36% of the Daily Value36% of the Reference Intake
  17. 17.SoybeansBeans and Legumes18.2 g36% of the Daily Value36% of the Reference Intake
  18. 18.Chicken drumstickPoultry and Meats18.1 g36% of the Daily Value36% of the Reference Intake
  19. 19.HerringSeafood18 g36% of the Daily Value36% of the Reference Intake
  20. 20.CodSeafood17.8 g36% of the Daily Value36% of the Reference Intake
  21. 21.Sesame seedsNuts and Seeds17.7 g35% of the Daily Value35% of the Reference Intake
  22. 22.Ground beefPoultry and Meats17.2 g34% of the Daily Value34% of the Reference Intake
  23. 23.OatsGrains16.9 g34% of the Daily Value34% of the Reference Intake
  24. 24.Ground lambPoultry and Meats16.6 g33% of the Daily Value33% of the Reference Intake
  25. 25.Chia seedsNuts and Seeds16.5 g33% of the Daily Value33% of the Reference Intake
  1. 1.CodSeafood21.7 g
  2. 2.TunaSeafood21.4 g
  3. 3.ShrimpSeafood19.1 g
  4. 4.Chicken breastPoultry and Meats18.8 g
  5. 5.ScallopsSeafood17.5 g
  6. 6.White mushroomsVegetables14 g
  7. 7.Wild Atlantic SalmonSeafood14 g
  8. 8.BasilHerbs and spices13.7 g
  9. 9.SpinachVegetables12.4 g
  10. 10.SardinesSeafood11.8 g
  11. 11.OystersSeafood11.7 g
  12. 12.Bok choyVegetables11.5 g
  13. 13.HerringSeafood11.4 g
  14. 14.Chicken drumstickPoultry and Meats11.2 g
  15. 15.AsparagusVegetables11 g
  16. 16.ChivesHerbs and spices10.9 g
  17. 17.SoybeansBeans and Legumes10.6 g
  18. 18.ArugulaVegetables10.3 g
  19. 19.Farmed Atlantic SalmonSeafood9.82 g
  20. 20.CorianderHerbs and spices9.26 g
  21. 21.MackerelSeafood9.07 g
  22. 22.EggsEggs and Dairy8.78 g
  23. 23.Cocoa powderMisc8.6 g
  24. 24.KaleVegetables8.34 g
  25. 25.BroccoliVegetables8.29 g

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