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 |
|---|---|---|---|
| Egg whites | 21 g | 10.9 g | 3 large whites (100 g) · 11 g protein |
| Whole eggs, hard-boiled | 8.1 g | 12.6 g | 1 large egg (50 g) · 6 g protein |
Approximate values from USDA FoodData Central. Brands and preparation change the numbers.