High-Protein Foods: Top 25 per 100 g
The 25 foods with the most protein per 100 g in our database (USDA and TACO data), excluding supplements. Meat, fish and cheese lead, but the table also shows what each one costs in calories.
Number 1: Bacon, with 37 g.
| # | Food | Protein (100 g) | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Bacon (pan-fried) | 37 g | 541 | 37 g | 15 g · 5.6 g P |
| 2 | Brazilian dried beef (desalted, cooked) | 36.4 g | 263 | 36.4 g | 120 g · 43.7 g P |
| 3 | Beef round (lean, grilled) | 35.9 g | 219 | 35.9 g | 150 g · 53.9 g P |
| 4 | Strip steak (lean, grilled) | 32.4 g | 194 | 32.4 g | 150 g · 48.6 g P |
| 5 | Picanha (top sirloin cap, grilled) | 31.9 g | 231 | 31.9 g | 150 g · 47.9 g P |
| 6 | Shredded chicken (cooked) | 31.5 g | 163 | 31.5 g | 100 g · 31.5 g P |
| 7 | Beef shank pot roast | 31.2 g | 194 | 31.2 g | 150 g · 46.8 g P |
| 8 | Chicken breast (grilled) | 31 g | 165 | 31 g | 150 g · 46.5 g P |
| 9 | Serrano ham | 31 g | 241 | 31 g | 30 g · 9.3 g P |
| 10 | Pumpkin seeds | 30.2 g | 559 | 30.2 g | 28 g · 8.5 g P |
| 11 | Turkey breast (roasted) | 30.1 g | 147 | 30.1 g | 140 g · 42.1 g P |
| 12 | Beef liver (pan-fried) | 29.9 g | 225 | 29.9 g | 120 g · 35.9 g P |
| 13 | Octopus (cooked) | 29.8 g | 164 | 29.8 g | 120 g · 35.8 g P |
| 14 | Tuna steak (grilled) | 29.2 g | 130 | 29.2 g | 150 g · 43.8 g P |
| 15 | Sirloin steak (lean, grilled) | 29 g | 185 | 29 g | 150 g · 43.5 g P |
| 16 | Tri-tip (grilled) | 29 g | 180 | 29 g | 150 g · 43.5 g P |
| 17 | Beef short ribs (roasted) | 28.8 g | 373 | 28.8 g | 150 g · 43.2 g P |
| 18 | Beef hump (roasted) | 28.6 g | 330 | 28.6 g | 150 g · 42.9 g P |
| 19 | Pork chop (grilled) | 28.5 g | 215 | 28.5 g | 150 g · 42.8 g P |
| 20 | Chicken drumstick (skinless, roasted) | 28.3 g | 172 | 28.3 g | 140 g · 39.6 g P |
| 21 | Pork leg (roasted, lean) | 28.3 g | 206 | 28.3 g | 150 g · 42.5 g P |
| 22 | Flank steak (grilled) | 28 g | 192 | 28 g | 150 g · 42 g P |
| 23 | Beef chuck (braised) | 26.7 g | 212 | 26.7 g | 150 g · 40.1 g P |
| 24 | Hake fillet (baked) | 26.6 g | 122 | 26.6 g | 150 g · 39.9 g P |
| 25 | Tilapia (baked) | 26.2 g | 128 | 26.2 g | 150 g · 39.3 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
Which food has the most protein?
Per 100 g, lean cuts of meat, fish and hard cheeses are at the top. For weight loss also look at protein per calorie: chicken breast, white fish and egg whites deliver a lot of protein for few calories.
How much protein should I eat a day?
Adults who train: 1.6–2.2 g per kg of body weight a day. Sedentary people need less (about 0.8–1.2 g/kg). Use the protein calculator.
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