Foods high in Protein

Every food and ingredient below is ranked by measured Protein content per 100 g, drawn live from 2,162 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Protein

Ranked by Protein per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Soy protein isolate	FNDDS ingredient	88.32
2	Gelatins, dry powder, unsweetened	FNDDS ingredient	85.6
3	Egg, white, dried	Foundation Food	79.9
4	Beverages, Protein powder whey based	FNDDS ingredient	78.13
5	Beverages, ABBOTT, EAS whey protein powder	FNDDS ingredient	66.67
6	Fish, cod, Atlantic, dried and salted	FNDDS ingredient	62.82
7	Snacks, pork skins, plain	FNDDS ingredient	61.3
8	Beverages, Whey protein powder isolate	FNDDS ingredient	58.14
9	Seaweed, spirulina, dried	FNDDS ingredient	57.47
10	Beverages, Protein powder soy based	FNDDS ingredient	55.56
11	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	53.57
12	Peanut flour, defatted	FNDDS ingredient	52.2
13	Flour, soy, defatted	Foundation Food	51.1
14	Protein supplement, milk based, Muscle Milk Light, powder	FNDDS ingredient	50
15	Egg, whole, dried	FNDDS ingredient	48.1
16	Beverages, ABBOTT, EAS soy protein powder	FNDDS ingredient	47.62
17	Protein supplement, milk based, Muscle Milk, powder	FNDDS ingredient	45.71
18	Pork, cured, bacon, cooked, restaurant	Foundation Food	40.9
19	Leavening agents, yeast, baker's, active dry	FNDDS ingredient	40.44
20	Parmesan cheese topping, fat free	FNDDS ingredient	40
21	Flour, soy, full-fat	Foundation Food	38.6
22	Soybeans, mature seeds, roasted, salted	FNDDS ingredient	38.55
23	Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium	FNDDS ingredient	37.04
24	Game meat, deer, shoulder clod, separable lean only, cooked, braised	FNDDS ingredient	36.28
25	Veal, leg (top round), separable lean and fat, cooked, braised	FNDDS ingredient	36.16

Lowest in Protein

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
2153	Beverages, tea, instant, lemon, diet	FNDDS ingredient	0.02
2154	Vanilla extract, imitation, no alcohol	FNDDS ingredient	0.03
2155	Beverages, Mixed vegetable and fruit juice drink, with added nutrients	FNDDS ingredient	0.04
2156	Beverages, PEPSICO QUAKER, Gatorade G2, low calorie	FNDDS ingredient	0.05
2157	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	FNDDS ingredient	0.05
2158	Alcoholic beverage, wine, light	FNDDS ingredient	0.07
2159	Alcoholic beverage, wine, table, white	FNDDS ingredient	0.07
2160	Alcoholic beverage, wine, table, red	FNDDS ingredient	0.07
2161	Alcoholic beverage, wine, table, all	FNDDS ingredient	0.07
2162	Beverages, Cocktail mix, non-alcoholic, concentrated, frozen	FNDDS ingredient	0.08

More on Protein

What Protein is, how it is measured, and where these values come from.

Protein nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.