Protein
Foods ranked by protein per 100 g — the building blocks for muscles, skin and everyday repair.
How much do you need?
General information: the US Daily Value for protein is 50g per day for a typical adult. Daily Values are reference figures for labelling, not a personal target — individual needs vary. Use the table below to see how much of that reference a food provides per 100 g and per serving.
Top 50 foods — ranked per 100 g
| # | Food | Protein / 100 g | Per serving |
|---|---|---|---|
| 1 | 🧀 Parmesan | 38 g | 3.8 g (1 tablespoon grated) |
| 2 | 🥓 Bacon | 37 g | 8.9 g (2 rashers, cooked) |
| 3 | 🥩 Beef Jerky | 33 g | 9.2 g (1 oz) |
| 4 | 🌱 Hemp Seeds | 32 g | 9.6 g (2 tablespoons) |
| 5 | 🍗 Chicken Breast | 31 g | 46.5 g (1 chicken breast, cooked) |
| 6 | 🥩 Bresaola | 30 g | 12 g (2 slices) |
| 7 | 🐙 Octopus | 30 g | 30 g (1 serving, cooked) |
| 8 | 🎃 Pumpkin Seeds | 30 g | 8.4 g (1 handful (28 g)) |
| 9 | 🌾 Seitan | 30 g | 30 g (1 serving) |
| 10 | 🦑 Squid | 30 g | 30 g (1 serving, cooked) |
| 11 | 🦃 Turkey Breast | 30 g | 45 g (1 serving, cooked) |
| 12 | 🦌 Venison | 30 g | 30 g (1 serving, cooked) |
| 13 | 🐟 Anchovy | 29 g | 14.5 g (1 can) |
| 14 | 🧀 Emmental | 29 g | 8.1 g (1 slice) |
| 15 | 🍗 Chicken Gizzard | 28 g | 28 g (1 serving, cooked) |
| 16 | 🦑 Cuttlefish | 28 g | 28 g (1 serving, cooked) |
| 17 | 🦆 Duck Breast | 28 g | 42 g (1 breast, cooked) |
| 18 | 🥓 Pork Scratchings | 28 g | 7 g (1 bag (25 g)) |
| 19 | 🥩 Roast Beef | 28 g | 28 g (1 serving) |
| 20 | 🐟 Tuna, Canned in Water | 28 g | 33.6 g (1 can drained) |
| 21 | 🦃 Turkey Leg | 28 g | 42 g (1 leg, cooked) |
| 22 | 🥩 Beef Sirloin Steak | 27 g | 40.5 g (1 steak, cooked) |
| 23 | 🐐 Goat Meat | 27 g | 27 g (1 serving, cooked) |
| 24 | 🐟 Halibut | 27 g | 40.5 g (1 fillet, cooked) |
| 25 | 🥩 Beef Brisket | 26 g | 26 g (1 serving, cooked) |
| 26 | 🥩 Corned Beef | 26 g | 26 g (1 serving) |
| 27 | 🪿 Goose Breast | 26 g | 39 g (1 serving, cooked) |
| 28 | 🥩 Ground Beef | 26 g | 26 g (1 patty, cooked) |
| 29 | 🍖 Lamb Leg | 26 g | 26 g (1 serving, roasted) |
| 30 | 🥜 Peanuts (salted) | 26 g | 7.3 g (1 handful (28 g)) |
| 31 | 🥜 Peanuts (unsalted) | 26 g | 7.3 g (1 handful (28 g)) |
| 32 | 🥩 Pork Chop | 26 g | 39 g (1 chop, cooked) |
| 33 | 🥩 Pork Loin | 26 g | 26 g (1 serving, cooked) |
| 34 | 🍗 Rotisserie Chicken | 26 g | 39 g (1 serving) |
| 35 | 🥜 Salted Peanuts (snack) | 26 g | 13 g (1 bag (50 g)) |
| 36 | 🐟 Snapper | 26 g | 39 g (1 fillet, cooked) |
| 37 | 🐟 Tilapia | 26 g | 39 g (1 fillet, cooked) |
| 38 | 🐟 Tuna, Canned in Oil | 26 g | 31.2 g (1 can drained) |
| 39 | 🐟 Tuna Steak | 26 g | 39 g (1 steak, cooked) |
| 40 | 🧀 Cheddar Cheese | 25 g | 7 g (1 slice) |
| 41 | 🐚 Clam | 25 g | 37.5 g (1 cup cooked) |
| 42 | 🍗 Fried Chicken Breast | 25 g | 45 g (1 piece) |
| 43 | 🧀 Gouda | 25 g | 7 g (1 slice) |
| 44 | 🍖 Lamb Shank | 25 g | 50 g (1 shank) |
| 45 | 🥜 Peanut Butter | 25 g | 8 g (2 tablespoons) |
| 46 | 🥜 Peanut Butter (no added salt) | 25 g | 8 g (2 tablespoons) |
| 47 | 🍖 Prosciutto | 25 g | 7.5 g (2 slices) |
| 48 | 🧀 Red Leicester | 25 g | 7 g (1 slice) |
| 49 | 🐟 Sardine | 25 g | 25 g (1 can) |
| 50 | 🐟 Barramundi | 24 g | 36 g (1 fillet, cooked) |
Frequently asked questions
Which food is highest in protein?
In this database, Parmesan ranks first at 38 g per 100 g.
Are these values per 100 g or per serving?
Both: the ranking uses per 100 g so foods compare fairly, and the table also shows the value for a typical serving.
Where do the numbers come from?
USDA-based food data. Values are estimates and can vary by brand and preparation.
What is the Daily Value for protein?
50g per day (US Daily Value, general reference).