Nutrient guide
Foods highest in protein
The foods that deliver the most protein per 100 grams, ranked, plus what protein does and how much the label uses.
Protein supplies the amino acids the body uses to build and maintain tissue such as muscle, and it tends to make a meal more satisfying. It shows up across animal foods like poultry, seafood, eggs and dairy, and plant foods like legumes, soy and seeds.
The daily value used on nutrition labels is 50 g. The list below ranks the foods on our index by protein per 100 grams, so you can see the strongest sources at a glance and open any food for its full profile.
Top 20 foods by protein per 100 g · open any food for its full nutrient profile
- 1Soy protein isolate, potassium type88 g / 100 g177% DV
- 2Soy protein isolate88 g / 100 g177% DV
- 3Beverages, Protein powder whey based78 g / 100 g156% DV
- 4Vital wheat gluten75 g / 100 g150% DV
- 5Soy protein concentrate, produced by alcohol extraction64 g / 100 g127% DV
- 6Soy protein concentrate, produced by acid wash64 g / 100 g127% DV
- 7Snacks, pork skins, plain61 g / 100 g123% DV
- 8Beverages, Whey protein powder isolate58 g / 100 g116% DV
- 9Snacks, pork skins, barbecue-flavor58 g / 100 g116% DV
- 10Beverages, Protein powder soy based56 g / 100 g111% DV
- 11Egg substitute, powder56 g / 100 g111% DV
- 12Tofu, dried-frozen (koyadofu)53 g / 100 g105% DV
- 13Peanut flour, defatted52 g / 100 g104% DV
- 14Soy flour, defatted52 g / 100 g103% DV
- 15Seeds, sesame flour, low-fat50 g / 100 g100% DV
- 16Seeds, cottonseed flour, low fat (glandless)50 g / 100 g100% DV
- 17Soy flour, low-fat50 g / 100 g100% DV
- 18Seeds, cottonseed meal, partially defatted (glandless)49 g / 100 g98% DV
- 19Seeds, sunflower seed flour, partially defatted48 g / 100 g96% DV
- 20Meat extender42 g / 100 g83% DV
Want the density-first view instead? See our goal rankings or browse foods by category. You can also add these foods to a plate in the food calculator to see how they combine.
Protein guides
All guidesHow much protein do you actually need?
Your daily protein target is a number you can estimate in about ten seconds, and it is almost certainly not the one the supplement aisle is selling you.
Eating wellProtein without meat: the best plant sources
The strongest plant protein sources in USDA FoodData Central, ranked by grams per 100 grams and by our per-calorie Nutrient Density Score, so you can see where the real meatless protein lives.
ComparisonsChicken vs turkey: which lean protein is better?
Breast to breast and bird to bird, we run chicken and turkey through our nutrient density index on protein per calorie, fat, iron, and sodium, then give a verdict for each goal.
NutrientsWhat is a complete protein? Combos that work
A plain-English look at the nine essential amino acids, which foods are already complete, and the simple pairings that round out plant proteins without any single-meal timing.
Protein-friendly recipes
All recipesHigh-Protein Breakfast Bowl
A savory tofu-and-amaranth bowl that spreads its protein across plant and dairy sources to actually keep you full.
DinnerLean Poultry Stir-Fry
A fast, high-protein weeknight stir-fry that builds a full dinner from lean ostrich and a pile of dark leafy greens.
DinnerBean and Vegetable Chili
A one-pot, plant-based chili built on beans and dark greens for a high-fiber, high-protein dinner with real staying power.
Frequently asked questions
Which foods are highest in protein?
On our index, the foods highest in protein per 100 grams include Soy protein isolate, Soy protein isolate, Beverages. The full ranked list of the top 20 is above, each linked to its data page.
How much protein is in a daily value?
The daily value used on United States nutrition labels is 50 g. Individual needs vary with age, sex and other factors; this is a general label reference, not dietary advice.
What counts as a good source of protein?
A serving is generally called a good source when it provides at least 10 percent of the daily value, and an excellent source at 20 percent or more. Every food page shows the percent daily value for protein.