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 |
|---|---|---|---|
| Firm tofu | 12 g | 17.3 g | 3 oz (85 g) · 15 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 |
Approximate values from USDA FoodData Central. Brands and preparation change the numbers.