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 |
|---|---|---|---|
| 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 |
| 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 |
Approximate values from USDA FoodData Central. Brands and preparation change the numbers.