Protein in Foods

Essential macronutrient required for muscle synthesis, immune function, and enzyme production.

Top animal source 84.1 g
Egg, white, dried, stabilized, glucose reduced > 99% of all foods
Top plant source 88.3 g
Soy protein isolate > 99% of all foods

Check Protein Rankings

All foods Vegetables Fruits Meats Fish & Shellfish Nuts & Seeds Grains Legumes Dairy and Eggs

Top Animal Sources

Food Protein (g) All foods
1 Egg, white, dried, stabilized, glucose reduced
84.1
> 99%
2 Seal, bearded (Oogruk), meat, dried (Alaska Native)
82.6
> 99%
3 Egg, white, dried, powder, stabilized, glucose reduced
82.4
> 99%
4 Egg, white, dried
79.9
> 99%
5 Steelhead trout, dried, flesh (Shoshone Bannock)
77.3
> 99%
6 Egg, white, dried, flakes, stabilized, glucose reduced
76.9
> 99%
7 Whale, beluga, meat, dried (Alaska Native)
69.9
> 99%
8 Fish, cod, Atlantic, dried and salted
62.8
> 99%
9 Fish, whitefish, dried (Alaska Native)
62.4
> 99%
10 Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
62.4
> 99%
11 Fish, salmon, chum, dried (Alaska Native)
62.1
> 99%
12 Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
60.6
> 99%
13 Fish, herring eggs, Pacific, dry (Alaska Native)
60.4
> 99%
14 Caribou, shoulder meat, dried (Alaska Native)
59.4
> 99%
15 Walrus, meat, dried (Alaska Native)
57.0
> 99%
16 Smelt, dried (Alaska Native)
56.2
> 99%
17 Egg substitute, powder
55.5
> 99%
18 Caribou, rump meat, half dried (Alaska Native)
52.1
> 99%
19 Protein supplement, milk based, Muscle Milk Light, powder
50.0
> 99%
20 Egg, whole, dried, stabilized, glucose reduced
48.2
> 99%
21 Egg, whole, dried
48.1
> 99%
22 Mollusks, whelk, unspecified, cooked, moist heat
47.7
> 99%

Top Plant Sources

Food Protein (g) All foods
23 Soy protein isolate
88.3
> 99%
24 Soy protein isolate, potassium type
88.3
> 99%
25 Vital wheat gluten
75.2
> 99%
26 Soy protein concentrate, produced by alcohol extraction
63.6
> 99%
27 Soy protein concentrate, produced by acid wash
63.6
> 99%
28 Seaweed, spirulina, dried
57.5
> 99%
29 Tofu, dried-frozen (koyadofu)
52.5
> 99%
30 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
52.4
> 99%
31 Peanut flour, defatted
52.2
> 99%
32 Soy flour, defatted
51.5
> 99%
33 Flour, soy, defatted
51.1
> 99%
34 Seeds, sesame flour, low-fat
50.1
> 99%
35 Seeds, cottonseed flour, low fat (glandless)
49.8
> 99%
36 Soy flour, low-fat
49.8
> 99%
37 Soy meal, defatted, raw
49.2
> 99%
38 Seeds, cottonseed meal, partially defatted (glandless)
49.1
> 99%
39 Seeds, sunflower seed flour, partially defatted
48.1
> 99%

Other & Unclassified Foods

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Food Protein (g) All foods
40 Gelatins, dry powder, unsweetened
85.6
> 99%
41 Beverages, Protein powder whey based
78.1
> 99%
42 Beverages, ABBOTT, EAS whey protein powder
66.7
> 99%
43 Snacks, pork skins, plain
61.3
> 99%
44 Beverages, Whey protein powder isolate
58.1
> 99%
45 Snacks, pork skins, barbecue-flavor
57.9
> 99%
46 Beverages, Protein powder soy based
55.6
> 99%
47 Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C
55.3
> 99%
48 Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium
55.3
> 99%
49 Beverages, nutritional shake mix, high protein, powder
53.6
> 99%
50 Beverages, ABBOTT, EAS soy protein powder
47.6
> 99%