Foods high in protein (per serving)

100 whole foods ranked by protein per common serving, from USDA FoodData Central. Tempeh leads with 33.7 g per 1 cup (67% of the Daily Value), followed by Soybeans (31.3 g) and Game meat, deer (30.8 g).

Protein supplies the amino acids used to build and repair muscle, skin, enzymes and hormones. The Daily Value is 50 g; needs rise with body weight, age and training.

Top 10 at a glance

Top 10 foods highest in protein

Tempeh1 cup (166 g) · 319 kcal33.7 g67% DV
Soybeans, mature cooked (boiled, without salt)1 cup (172 g) · 296 kcal31.3 g63% DV
Game meat, deer (shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 162 kcal30.8 g62% DV
Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised)3 oz (85 g) · 162 kcal30.7 g61% DV
Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised)3 oz (85 g) · 237 kcal30.2 g60% DV
Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised)3 oz (85 g) · 190 kcal29.5 g59% DV
Lamb, Australian (imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised)3 oz (85 g) · 202 kcal29 g58% DV
Lamb, New Zealand (imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised)3 oz (85 g) · 242 kcal29 g58% DV
Beef, brisket (flat half, separable lean only, trimmed to 0" fat, select, cooked, braised)3 oz (85 g) · 168 kcal28.8 g58% DV
Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 164 kcal28.7 g57% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.

#	Food	Group	Serving	Protein (g)	% Daily Value	Per 100 g	kcal
1	Tempeh	Legumes	1 cup (166 g)	33.7	67%	20.3	319
2	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	31.3	63%	18.2	296
3	Game meat, deer (shoulder clod, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	30.8	62%	36.3	162
4	Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised)	Meat and poultry	3 oz (85 g)	30.7	61%	36.1	162
5	Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	30.2	60%	35.5	237
6	Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	29.5	59%	34.7	190
7	Lamb, Australian (imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised)	Meat and poultry	3 oz (85 g)	29	58%	34.2	202
8	Lamb, New Zealand (imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	29	58%	34.1	242
9	Beef, brisket (flat half, separable lean only, trimmed to 0" fat, select, cooked, braised)	Meat and poultry	3 oz (85 g)	28.8	58%	33.9	168
10	Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	28.7	57%	33.8	164
11	Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised)	Meat and poultry	3 oz (85 g)	28.6	57%	33.7	190
12	Beef, shank crosscuts (separable lean only, trimmed to 1/4" fat, choice, cooked, simmered)	Meat and poultry	3 oz (85 g)	28.6	57%	33.7	171
13	Beef, New Zealand (imported, bolar blade, separable lean only, cooked, fast roasted)	Meat and poultry	3 oz (85 g)	28.5	57%	33.5	164
14	Game meat, rabbit (wild, cooked, stewed)	Meat and poultry	3 oz (85 g)	28.1	56%	33	147
15	Beef, chuck for stew (separable lean and fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	27.6	55%	32.5	165
16	Pheasant, cooked (total edible)	Meat and poultry	3 oz (85 g)	27.5	55%	32.4	203
17	Veal, shank (fore and hind) (separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	27.4	55%	32.2	150
18	Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, braised)	Meat and poultry	3 oz (85 g)	27.3	55%	32.1	133
19	Pork, ground (96% lean / 4% fat, cooked, pan-broiled)	Meat and poultry	3 oz grilled patties (85 g)	26.9	54%	31.7	157
20	Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	26.4	53%	31.1	133
21	Lamb, foreshank (separable lean only, trimmed to 1/4" fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	26.4	53%	31	159
22	Game meat, elk (loin, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	26.4	53%	31	142
23	Chicken, broilers or fryers (wing, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	25.9	52%	30.5	173
24	Chicken, stewing (meat only, cooked, stewed)	Meat and poultry	3 oz (85 g)	25.9	52%	30.4	201
25	Turkey, retail parts (wing, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	25.6	51%	30.2	144
26	Turkey, whole (breast, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	25.6	51%	30.1	125
27	Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	25.5	51%	30	184
28	Fish, tuna (fresh, bluefin, cooked, dry heat)	Fish and seafood	3 oz (85 g)	25.4	51%	29.9	156
29	Veal, foreshank (osso buco, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	24.8	50%	29.1	133
30	Duck, young duckling (domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braised)	Meat and poultry	3 oz (85 g)	24.7	50%	29.1	151
31	Turkey, whole (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	24.7	49%	29.1	135
32	Goose, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	24.6	49%	29	202
33	Chicken, capons (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	24.6	49%	29	195
34	Turkey, whole (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	24.3	48%	28.6	161
35	Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	24.2	48%	28.5	138
36	Chicken, broiler (rotisserie, BBQ, wing, meat only)	Meat and poultry	3 oz (85 g)	24.1	48%	28.3	158
37	Chicken, broilers or fryers (back, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	24	48%	28.2	203
38	Turkey, all classes (leg, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	23.7	47%	27.9	177
39	Turkey, thigh (from whole bird, meat only, roasted)	Meat and poultry	3 oz (85 g)	23.6	47%	27.7	140
40	Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	23.4	47%	27.6	134
41	Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	23.3	47%	27.5	132
42	Fish, salmon (coho, wild, cooked, moist heat)	Fish and seafood	3 oz (85 g)	23.3	46%	27.4	156
43	Game meat, goat (cooked, roasted)	Meat and poultry	3 oz (85 g)	23	46%	27.1	122
44	Fish, trout (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	22.6	45%	26.6	162
45	Salmon, sockeye (canned, drained solids, without skin and bones)	Fish and seafood	3 oz (85 g)	22.4	45%	26.3	134
46	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	22.2	44%	12.3	254
47	Fish, tilapia (cooked, dry heat)	Fish and seafood	3 oz (85 g)	22.2	44%	26.1	109
48	Fish, mackerel (king, cooked, dry heat)	Fish and seafood	3 oz (85 g)	22.1	44%	26	114
49	Veal, ground (cooked, pan-fried)	Meat and poultry	3 oz (85 g)	22	44%	25.8	183
50	Tofu, raw (firm, prepared with calcium sulfate)	Legumes	0.5 cup (126 g)	21.8	44%	17.3	181
51	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	21.7	43%	25.6	126
52	Bison, ground (grass-fed, cooked)	Meat and poultry	3 oz (85 g)	21.6	43%	25.4	152
53	Fish, haddock (smoked)	Fish and seafood	3 oz (85 g)	21.4	43%	25.2	99
54	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	21.3	43%	25.1	193
55	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	20.5	41%	24.1	217
56	Crustaceans, shrimp (cooked)	Fish and seafood	3 oz (85 g)	20.4	41%	24	84
57	Dove, cooked	Meat and poultry	3 oz (85 g)	20.3	41%	23.9	181
58	Mollusks, mussel (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	20.2	40%	23.8	146
59	Crustaceans, crab (queen, cooked, moist heat)	Fish and seafood	3 oz (85 g)	20.2	40%	23.7	98
60	Duck, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	20	40%	23.5	171
61	Beans, navy (mature seeds, canned)	Legumes	1 cup (262 g)	19.7	40%	7.5	296
62	Beans, great northern (mature seeds, canned, low sodium)	Legumes	1 cup (262 g)	19.3	39%	7.4	299
63	Beans, white (mature seeds, canned)	Legumes	1 cup (262 g)	19	38%	7.3	299
64	Turkey breast, pre-basted (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	18.8	38%	22.2	107
65	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	18.5	37%	11.9	188
66	Lentils, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (198 g)	17.9	36%	9	230
67	Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	1 cup (1/2" cubes) (248 g)	17.8	36%	7.2	151
68	Yogurt, Greek (plain, nonfat)	Dairy and eggs	1 container (170 g)	17.5	35%	10.3	100
69	Mollusks, scallop ((bay and sea), cooked, steamed)	Fish and seafood	3 oz (85 g)	17.5	35%	20.5	94
70	Beans, adzuki (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (230 g)	17.3	35%	7.5	294
71	Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (177 g)	16.5	33%	9.3	241
72	Peas, split (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (196 g)	16.3	33%	8.3	231
73	Beans, yellow (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (177 g)	16.2	32%	9.2	255
74	HORMEL ALWAYS TENDER, Boneless Pork Loin (Fresh Pork)	Meat and poultry	3 oz (85 g)	16.2	32%	19	123
75	Crustaceans, lobster (northern, cooked, moist heat)	Fish and seafood	3 oz (85 g)	16.1	32%	19	76
76	Mollusks, oyster (Pacific, cooked, moist heat)	Fish and seafood	3 oz (85 g)	16.1	32%	18.9	139
77	Turkey thigh, pre-basted (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	16	32%	18.8	133
78	HORMEL ALWAYS TENDER, Center Cut Chops (Fresh Pork)	Meat and poultry	3 oz (85 g)	15.9	32%	18.7	142
79	HORMEL ALWAYS TENDER, Pork Tenderloin (Teriyaki-Flavored)	Meat and poultry	3 oz (85 g)	15.5	31%	18.2	101
80	HORMEL ALWAYS TENDER, Pork Loin Filets (Lemon Garlic-Flavored)	Meat and poultry	3 oz (85 g)	15.2	30%	17.8	100
81	Lima beans, large (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (188 g)	14.7	29%	7.8	216
82	Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (164 g)	14.5	29%	8.9	269
83	Mung beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (202 g)	14.2	28%	7	212
84	Yogurt, plain (skim milk)	Dairy and eggs	1 cup (8 fl oz) (245 g)	14	28%	5.7	137
85	Broadbeans (fava beans), mature seeds (canned)	Legumes	1 cup (256 g)	14	28%	5.5	182
86	Mungo beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (180 g)	13.6	27%	7.5	189
87	Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	13.2	26%	7.7	198
88	Chicken patty, frozen (cooked)	Meat and poultry	3 oz (85 g)	12.6	25%	14.8	244
89	Cheese, parmesan (low sodium)	Dairy and eggs	1 oz (28 g)	11.8	24%	41.6	128
90	Lima beans, immature seeds (cooked, boiled, drained, without salt)	Vegetables	1 cup (170 g)	11.6	23%	6.8	209
91	Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	0.5 cup (126 g)	11.4	23%	9	98
92	Pigeon peas (red gram), mature seeds (cooked, boiled, without salt)	Legumes	1 cup (168 g)	11.4	23%	6.8	203
93	Pigeonpeas, immature seeds (raw)	Vegetables	1 cup (154 g)	11.1	22%	7.2	209
94	Corn pudding, home prepared	Vegetables	1 cup (250 g)	11.1	22%	4.4	328
95	Spinach souffle	Vegetables	1 cup (136 g)	10.7	22%	7.9	234
96	Spelt, cooked	Grains	1 cup (194 g)	10.7	21%	5.5	246
97	Cereals, oats (regular and quick, not fortified, dry)	Grains	1 cup (81 g)	10.7	21%	13.2	307
98	Peas, mature seeds (sprouted, raw)	Vegetables	1 cup (120 g)	10.6	21%	8.8	149
99	Wheat, KAMUT khorasan (cooked)	Grains	1 cup (172 g)	9.8	20%	5.7	227
100	Teff, cooked	Grains	1 cup (252 g)	9.8	20%	3.9	255

Protein by food group

The best protein sources within each group. Each heading opens the full group list.

Fruits high in protein (50)

Avocados, raw (Florida) · 6.8 g per 1 fruit without skin and seeds
Pomegranates, raw · 4.7 g per 1 pomegranate (4" dia)
Horned melon (Kiwano) · 3.7 g per 1 fruit (4-2/3" long x 2-3/4" dia)
Sugar-apples, (sweetsop) (raw) · 3.2 g per 1 fruit (2-7/8" dia)
Mangos, raw · 2.8 g per 1 fruit without refuse
Blackberries, raw · 2.2 g per 1 cup

Vegetables high in protein (50)

Soybeans, green (cooked, boiled, drained, without salt) · 22.2 g per 1 cup
Edamame, frozen (prepared) · 18.5 g per 1 cup
Lima beans, immature seeds (cooked, boiled, drained, without salt) · 11.6 g per 1 cup
Pigeonpeas, immature seeds (raw) · 11.1 g per 1 cup
Corn pudding, home prepared · 11.1 g per 1 cup
Spinach souffle · 10.7 g per 1 cup

Legumes high in protein (40)

Tempeh · 33.7 g per 1 cup
Soybeans, mature cooked (boiled, without salt) · 31.3 g per 1 cup
Tofu, raw (firm, prepared with calcium sulfate) · 21.8 g per 0.5 cup
Beans, navy (mature seeds, canned) · 19.7 g per 1 cup
Beans, great northern (mature seeds, canned, low sodium) · 19.3 g per 1 cup
Beans, white (mature seeds, canned) · 19 g per 1 cup

Nuts and seeds high in protein (12)

Seeds, hemp seed (hulled) · 8.9 g per 1 oz
Seeds, pumpkin and squash seed kernels (dried) · 8.5 g per 1 oz
Nuts, walnuts (black, dried) · 6.8 g per 1 oz
Nuts, almond butter (plain, without salt added) · 6.7 g per 2 tbsp
Nuts, almonds · 6.1 g per 1 oz (23 whole kernels)
Nuts, pistachio nuts (dry roasted, without salt added) · 6 g per 1 oz (49 kernels)

Grains high in protein (17)

Spelt, cooked · 10.7 g per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 10.7 g per 1 cup
Wheat, KAMUT khorasan (cooked) · 9.8 g per 1 cup
Teff, cooked · 9.8 g per 1 cup
Quinoa, cooked · 8.1 g per 1 cup
Noodles, japanese (somen, cooked) · 7 g per 1 cup

Fish and seafood high in protein (14)

Fish, tuna (fresh, bluefin, cooked, dry heat) · 25.4 g per 3 oz
Fish, salmon (coho, wild, cooked, moist heat) · 23.3 g per 3 oz
Fish, trout (mixed species, cooked, dry heat) · 22.6 g per 3 oz
Salmon, sockeye (canned, drained solids, without skin and bones) · 22.4 g per 3 oz
Fish, tilapia (cooked, dry heat) · 22.2 g per 3 oz
Fish, mackerel (king, cooked, dry heat) · 22.1 g per 3 oz

Meat and poultry high in protein (50)

Game meat, deer (shoulder clod, separable lean only, cooked, braised) · 30.8 g per 3 oz
Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised) · 30.7 g per 3 oz
Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) · 30.2 g per 3 oz
Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised) · 29.5 g per 3 oz
Lamb, Australian (imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised) · 29 g per 3 oz
Lamb, New Zealand (imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised) · 29 g per 3 oz

Dairy and eggs high in protein (17)

Yogurt, Greek (plain, nonfat) · 17.5 g per 1 container
Yogurt, plain (skim milk) · 14 g per 1 cup (8 fl oz)
Cheese, parmesan (low sodium) · 11.8 g per 1 oz
Cheese, goat (hard type) · 8.7 g per 1 oz
Cheese, gruyere · 8.5 g per 1 oz
Milk, fluid (1% fat, without added vitamin A and vitamin D) · 8.2 g per 1 cup

Protein in specific foods

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in protein?

Among whole foods in the USDA database, Tempeh has the most protein per serving: 33.7 g per 1 cup (67% of the Daily Value). Per 100 g it contains 20.3 g.

Which fruit has the most protein?

Avocados, raw (Florida), with 6.8 g per 1 fruit without skin and seeds (14% of the Daily Value). See the full list of fruits high in protein below.

Which vegetable has the most protein?

Soybeans, green (cooked, boiled, drained, without salt), with 22.2 g per 1 cup (44% of the Daily Value). See the full list of vegetables high in protein below.

How much protein do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in protein?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 98 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Foods high in fiber

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.