Protein foods, compared
Ranked by grams of protein per 100 calories: the higher the number, the more protein you get for the calories.
| Food | Protein per 100 kcal | Protein per 100 g | Typical serving |
|---|---|---|---|
| Shrimp, cooked | 24.2 g | 24 g | 3 oz (85 g) · 20 g protein |
| Tuna, light, canned in water | 22 g | 25.5 g | 3 oz drained (85 g) · 22 g protein |
| Egg whites | 21 g | 10.9 g | 3 large whites (100 g) · 11 g protein |
| Chicken breast, roasted, skinless | 18.8 g | 31 g | 3 oz cooked (85 g) · 26 g protein |
| Greek yogurt, plain, nonfat | 17.5 g | 10.3 g | 1 cup (227 g) · 23 g protein |
| Cottage cheese, low-fat (1%) | 17.2 g | 12.4 g | ½ cup (113 g) · 14 g protein |
| Firm tofu | 12 g | 17.3 g | 3 oz (85 g) · 15 g protein |
| Salmon, Atlantic, cooked | 10.7 g | 22.1 g | 3 oz (85 g) · 19 g protein |
| Tempeh | 10.6 g | 20.3 g | 3 oz (85 g) · 17 g protein |
| Edamame, shelled, cooked | 9.8 g | 11.9 g | 1 cup (155 g) · 18 g protein |
| Whole eggs, hard-boiled | 8.1 g | 12.6 g | 1 large egg (50 g) · 6 g protein |
| Lentils, boiled | 7.8 g | 9 g | 1 cup (198 g) · 18 g protein |
| Black beans, boiled | 6.7 g | 8.9 g | 1 cup (172 g) · 15 g protein |
| Milk, 2% | 6.6 g | 3.3 g | 1 cup (244 g) · 8 g protein |
| Cheddar cheese | 6.2 g | 24.9 g | 1 oz (28 g) · 7 g protein |
| Hemp seeds, hulled | 5.7 g | 31.6 g | 3 tbsp (30 g) · 9.5 g protein |
| Pumpkin seeds | 5.4 g | 30.2 g | 1 oz (28 g) · 8.5 g protein |
| Chickpeas, boiled | 5.4 g | 8.9 g | 1 cup (164 g) · 15 g protein |
| Peanut butter | 3.8 g | 22.2 g | 2 tbsp (32 g) · 7 g protein |
| Almonds | 3.7 g | 21.2 g | 1 oz (28 g) · 6 g protein |
| Quinoa, cooked | 3.7 g | 4.4 g | 1 cup (185 g) · 8 g protein |
Approximate values from USDA FoodData Central. Brands and preparation change the numbers.