Macronutrients
Top 50 Foods Highest in Protein
Ranked by Protein content per 100g edible portion. Daily Value: 50.0 g (FDA 2020). Data from USDA FoodData Central.
Protein: benefits, deficiency & absorption tips#1 Highest
Soy protein isolate
88.3 g
Daily Value
50.0 g
FDA 2020
Foods ranked
48
with Protein data
Complete Ranking — Protein per 100g
| # | Food | Protein (g) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Soy protein isolate | 88.3 | 177% (Excellent) | 335 kcal | Legumes and Legume Products |
| 2 | Soy protein isolate, potassium type vs #1 | 88.3 | 177% (Excellent) | 321 kcal | Legumes and Legume Products |
| 3 | Gelatins, dry powder, unsweetened vs #1 | 85.6 | 171% (Excellent) | 335 kcal | Sweets |
| 4 | Egg, white, dried, stabilized, glucose reduced vs #1 | 84.1 | 168% (Excellent) | 357 kcal | Dairy and Egg Products |
| 5 | Seal, bearded (Oogruk), meat, dried (Alaska Native) vs #1 | 82.6 | 165% (Excellent) | 351 kcal | American Indian/Alaska Native Foods |
| 6 | Egg, white, dried, powder, stabilized, glucose reduced vs #1 | 82.4 | 165% (Excellent) | 376 kcal | Dairy and Egg Products |
| 7 | Egg, white, dried vs #1 | 81.1 | 162% (Excellent) | 382 kcal | Dairy and Egg Products |
| 8 | Beverages, Protein powder whey based vs #1 | 78.1 | 156% (Excellent) | 352 kcal | Beverages |
| 9 | Steelhead trout, dried, flesh (Shoshone Bannock) vs #1 | 77.3 | 155% (Excellent) | 382 kcal | American Indian/Alaska Native Foods |
| 10 | Egg, white, dried, flakes, stabilized, glucose reduced vs #1 | 76.9 | 154% (Excellent) | 351 kcal | Dairy and Egg Products |
| 11 | Vital wheat gluten vs #1 | 75.2 | 150% (Excellent) | 370 kcal | Cereal Grains and Pasta |
| 12 | Whale, beluga, meat, dried (Alaska Native) vs #1 | 69.9 | 140% (Excellent) | 327 kcal | American Indian/Alaska Native Foods |
| 13 | Beverages, ABBOTT, EAS whey protein powder vs #1 | 66.7 | 133% (Excellent) | 385 kcal | Beverages |
| 14 | Soy protein concentrate, produced by alcohol extraction vs #1 | 63.6 | 127% (Excellent) | 328 kcal | Legumes and Legume Products |
| 15 | Soy protein concentrate, produced by acid wash vs #1 | 63.6 | 127% (Excellent) | 328 kcal | Legumes and Legume Products |
| 16 | Fish, cod, Atlantic, dried and salted vs #1 | 62.8 | 126% (Excellent) | 290 kcal | Finfish and Shellfish Products |
| 17 | Fish, whitefish, dried (Alaska Native) vs #1 | 62.4 | 125% (Excellent) | 371 kcal | American Indian/Alaska Native Foods |
| 18 | Seal, bearded (Oogruk), meat, partially dried (Alaska Native) vs #1 | 62.4 | 125% (Excellent) | 270 kcal | American Indian/Alaska Native Foods |
| 19 | Fish, salmon, chum, dried (Alaska Native) vs #1 | 62.1 | 124% (Excellent) | 378 kcal | American Indian/Alaska Native Foods |
| 20 | Snacks, pork skins, plain vs #1 | 61.3 | 123% (Excellent) | 544 kcal | Snacks |
| 21 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) vs #1 | 60.6 | 121% (Excellent) | 345 kcal | American Indian/Alaska Native Foods |
| 22 | Fish, herring eggs, Pacific, dry (Alaska Native) vs #1 | 60.4 | 121% (Excellent) | 312 kcal | American Indian/Alaska Native Foods |
| 23 | Caribou, shoulder meat, dried (Alaska Native) vs #1 | 59.4 | 119% (Excellent) | 271 kcal | American Indian/Alaska Native Foods |
| 24 | Beverages, Whey protein powder isolate vs #1 | 58.1 | 116% (Excellent) | 359 kcal | Beverages |
| 25 | Snacks, pork skins, barbecue-flavor vs #1 | 57.9 | 116% (Excellent) | 538 kcal | Snacks |
| 26 | Seaweed, spirulina, dried vs #1 | 57.5 | 115% (Excellent) | 290 kcal | Vegetables and Vegetable Products |
| 27 | Walrus, meat, dried (Alaska Native) vs #1 | 57.0 | 114% (Excellent) | 251 kcal | American Indian/Alaska Native Foods |
| 28 | Smelt, dried (Alaska Native) vs #1 | 56.2 | 112% (Excellent) | 386 kcal | American Indian/Alaska Native Foods |
| 29 | Beverages, Protein powder soy based vs #1 | 55.6 | 111% (Excellent) | 388 kcal | Beverages |
| 30 | Egg substitute, powder vs #1 | 55.5 | 111% (Excellent) | 444 kcal | Dairy and Egg Products |
| 31 | Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C vs #1 | 55.3 | 111% (Excellent) | 345 kcal | Sweets |
| 32 | Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium vs #1 | 55.3 | 111% (Excellent) | 345 kcal | Sweets |
| 33 | Beverages, nutritional shake mix, high protein, powder vs #1 | 53.6 | 107% (Excellent) | 392 kcal | Beverages |
| 34 | Tofu, dried-frozen (koyadofu) vs #1 | 52.5 | 105% (Excellent) | 477 kcal | Legumes and Legume Products |
| 35 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs #1 | 52.4 | 105% (Excellent) | 470 kcal | Legumes and Legume Products |
| 36 | Peanut flour, defatted vs #1 | 52.2 | 104% (Excellent) | 327 kcal | Legumes and Legume Products |
| 37 | Caribou, rump meat, half dried (Alaska Native) vs #1 | 52.1 | 104% (Excellent) | 255 kcal | American Indian/Alaska Native Foods |
| 38 | Soy flour, defatted vs #1 | 51.5 | 103% (Excellent) | 327 kcal | Legumes and Legume Products |
| 39 | Flour, soy, defatted vs #1 | 51.1 | 102% (Excellent) | 366 kcal | Legumes and Legume Products |
| 40 | Seeds, sesame flour, low-fat vs #1 | 50.1 | 100% (Excellent) | 333 kcal | Nut and Seed Products |
| 41 | Protein supplement, milk based, Muscle Milk Light, powder vs #1 | 50.0 | 100% (Excellent) | 396 kcal | Dairy and Egg Products |
| 42 | Seeds, cottonseed flour, low fat (glandless) vs #1 | 49.8 | 100% (Excellent) | 332 kcal | Nut and Seed Products |
| 43 | Soy flour, low-fat vs #1 | 49.8 | 100% (Excellent) | 372 kcal | Legumes and Legume Products |
| 44 | Soy meal, defatted, raw vs #1 | 49.2 | 98% (High) | 337 kcal | Legumes and Legume Products |
| 45 | Seeds, cottonseed meal, partially defatted (glandless) vs #1 | 49.1 | 98% (High) | 367 kcal | Nut and Seed Products |
| 46 | Egg, whole, dried, stabilized, glucose reduced vs #1 | 48.2 | 96% (High) | 615 kcal | Dairy and Egg Products |
| 47 | Seeds, sunflower seed flour, partially defatted vs #1 | 48.1 | 96% (High) | 326 kcal | Nut and Seed Products |
| 48 | Egg, whole, dried vs #1 | 48.0 | 96% (High) | 592 kcal | Dairy and Egg Products |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.