Common whole-food sources of protein

Chicken breast
cooked
~31g
Tuna
cooked
~29g
Lean beef
cooked
~31g
Eggs
hard-boiled
~13g
Lentils
cooked
~9.0g

Note: The highest-ranked items below include dried or processed foods, such as isolates and powders, which have higher protein concentration but are less commonly eaten as whole foods. How these are chosen.

All foods Dairy and Eggs Fish & Shellfish Fruits Grains Legumes Meats Nuts & Seeds Vegetables
# Food Category g / 100g
4 Egg, white, dried, stabilized, glucose reduced Dairy and Eggs
84.1
5 Seal, bearded (Oogruk), meat, dried (Alaska Native)
82.6
6 Egg, white, dried, powder, stabilized, glucose reduced Dairy and Eggs
82.4
7 Egg, white, dried Dairy and Eggs
79.9
8 Beverages, Protein powder whey based
78.1
9 Steelhead trout, dried, flesh (Shoshone Bannock)
77.3
10 Egg, white, dried, flakes, stabilized, glucose reduced Dairy and Eggs
76.9
11 Vital wheat gluten Grains
75.2
12 Whale, beluga, meat, dried (Alaska Native)
69.9
13 Beverages, ABBOTT, EAS whey protein powder
66.7
14 Soy protein concentrate, produced by alcohol extraction Legumes
63.6
15 Soy protein concentrate, produced by acid wash Legumes
63.6
16 Fish, cod, Atlantic, dried and salted Fish & Shellfish
62.8
17 Fish, whitefish, dried (Alaska Native)
62.4
18 Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
62.4
19 Fish, salmon, chum, dried (Alaska Native)
62.1
20 Snacks, pork skins, plain
61.3
21 Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
60.6
22 Fish, herring eggs, Pacific, dry (Alaska Native)
60.4
23 Caribou, shoulder meat, dried (Alaska Native)
59.4
24 Beverages, Whey protein powder isolate
58.1
25 Snacks, pork skins, barbecue-flavor
57.9
26 Seaweed, spirulina, dried Vegetables
57.5
27 Walrus, meat, dried (Alaska Native)
57.0
28 Smelt, dried (Alaska Native)
56.2
29 Beverages, Protein powder soy based
55.6
30 Egg substitute, powder Dairy and Eggs
55.5
31 Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C
55.3
32 Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium
55.3
33 Beverages, nutritional shake mix, high protein, powder
53.6
34 Tofu, dried-frozen (koyadofu) Legumes
52.5
35 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Legumes
52.4
36 Peanut flour, defatted Legumes
52.2
37 Caribou, rump meat, half dried (Alaska Native)
52.1
38 Soy flour, defatted Legumes
51.5
39 Flour, soy, defatted Legumes
51.1
40 Seeds, sesame flour, low-fat Nuts & Seeds
50.1
41 Protein supplement, milk based, Muscle Milk Light, powder Dairy and Eggs
50.0
42 Seeds, cottonseed flour, low fat (glandless) Nuts & Seeds
49.8
43 Soy flour, low-fat Legumes
49.8
44 Soy meal, defatted, raw Legumes
49.2
45 Seeds, cottonseed meal, partially defatted (glandless) Nuts & Seeds
49.1
46 Egg, whole, dried, stabilized, glucose reduced Dairy and Eggs
48.2
47 Egg, whole, dried Dairy and Eggs
48.1
48 Seeds, sunflower seed flour, partially defatted Nuts & Seeds
48.1
49 Mollusks, whelk, unspecified, cooked, moist heat Fish & Shellfish
47.7
50 Beverages, ABBOTT, EAS soy protein powder
47.6