Protein in common foods
How much protein is really in the foods you eat every day — pulled straight from USDA FoodData Central, shown per common portion, per 100 g and per ounce. Each page also links to the best-graded packaged versions in our catalog. Sorted by protein density (grams per 100 g).
| Food | Per portion | Per 100 g |
|---|---|---|
| Parmesan | 10 g / 1 oz (28 g) | 35.8 g |
| Bacon | 5.7 g / 2 slices cooked (16 g) | 35.7 g |
| Chicken breast | 26.4 g / 3 oz cooked (85 g) | 31 g |
| Pumpkin seeds | 8.5 g / 1 oz (28 g) | 30.2 g |
| Steak | 24.7 g / 3 oz cooked (85 g) | 29 g |
| Ground turkey | 23.3 g / 3 oz cooked (85 g) | 27.4 g |
| Ribeye | 23.2 g / 3 oz cooked (85 g) | 27.3 g |
| Rotisserie chicken | 22.4 g / 3 oz (85 g) | 26.4 g |
| Tilapia | 22.3 g / 3 oz cooked (85 g) | 26.2 g |
| Ground beef (80/20) | 21.9 g / 3 oz cooked (85 g) | 25.8 g |
| Canned tuna | 21.7 g / 3 oz drained (85 g) | 25.5 g |
| Ground beef (90/10) | 21.4 g / 3 oz cooked (85 g) | 25.2 g |
| Chicken thigh | 21.1 g / 3 oz cooked (85 g) | 24.8 g |
| Pork chop | 21 g / 3 oz cooked (85 g) | 24.7 g |
| Sardines | 22.6 g / 1 can drained (3.75 oz, 92 g) | 24.6 g |
| Peanuts | 6.8 g / 1 oz (28 g) | 24.4 g |
| Cheddar cheese | 6.8 g / 1 oz (28 g) | 24.3 g |
| Mozzarella | 6.8 g / 1 oz / 1 stick (28 g) | 24.3 g |
| Shrimp | 20.4 g / 3 oz cooked (85 g) | 24 g |
| Cod | 19.4 g / 3 oz cooked (85 g) | 22.8 g |
| Peanut butter | 7.1 g / 2 tbsp (32 g) | 22.2 g |
| Salmon | 18.8 g / 3 oz cooked (85 g) | 22.1 g |
| Almonds | 5.9 g / 1 oz (28 g, ~23 nuts) | 21.2 g |
| Tempeh | 17.3 g / 3 oz (85 g) | 20.3 g |
| Breakfast sausage | 8.9 g / 2 links (~48 g) | 18.5 g |
| Cashews | 5.1 g / 1 oz (28 g, ~18 nuts) | 18.2 g |
| Tofu | 14.7 g / 3 oz (85 g) | 17.3 g |
| Oats | 6.8 g / 1/2 cup dry (40 g) | 16.9 g |
| Ham | 14.1 g / 3 oz (85 g) | 16.6 g |
| Chia seeds | 4.6 g / 1 oz (28 g, ~2.5 tbsp) | 16.5 g |
| Walnuts | 4.3 g / 1 oz (28 g, ~14 halves) | 15.2 g |
| Turkey breast (deli) | 8.3 g / 2 oz (56 g) | 14.8 g |
| Feta | 4 g / 1 oz (28 g) | 14.2 g |
| Egg | 6.3 g / 1 large egg (50 g) | 12.6 g |
| Whole wheat bread | 3.5 g / 1 slice (28 g) | 12.5 g |
| Cottage cheese | 14 g / 1/2 cup (113 g) | 12.4 g |
| Edamame | 8.9 g / 1/2 cup (75 g) | 11.9 g |
| Ricotta | 14.1 g / 1/2 cup (124 g) | 11.4 g |
| Egg whites | 5 g / 3 tbsp (46 g, ≈1 white) | 10.9 g |
| Greek yogurt | 24.5 g / 1 cup (245 g) | 10 g |
| Lentils | 8.9 g / 1/2 cup cooked (99 g) | 9 g |
| Black beans | 7.7 g / 1/2 cup cooked (86 g) | 8.9 g |
| White bread | 2.5 g / 1 slice (28 g) | 8.9 g |
| Kidney beans | 7.1 g / 1/2 cup (89 g) | 8 g |
| Hummus | 2.3 g / 2 tbsp (30 g) | 7.8 g |
| Chickpeas | 5.8 g / 1/2 cup (82 g) | 7.1 g |
| Pinto beans | 6.2 g / 1/2 cup (88 g) | 7 g |
| Cream cheese | 1.8 g / 2 tbsp (29 g) | 6.2 g |
| Pasta | 8.1 g / 1 cup cooked (140 g) | 5.8 g |
| Quinoa | 8.1 g / 1 cup cooked (185 g) | 4.4 g |
| Corn | 3 g / 1 ear (90 g) | 3.3 g |
| 2% milk | 8.1 g / 1 cup (244 g) | 3.3 g |
| Soy milk | 8 g / 1 cup (243 g) | 3.3 g |
| Whole milk | 7.8 g / 1 cup (244 g) | 3.2 g |
| Spinach | 0.9 g / 1 cup raw (30 g) | 2.9 g |
| Brown rice | 5.3 g / 1 cup cooked (195 g) | 2.7 g |
| White rice | 4.3 g / 1 cup cooked (158 g) | 2.7 g |
| Potato | 4.5 g / 1 medium (173 g) | 2.6 g |
| Broccoli | 3.7 g / 1 cup chopped (156 g) | 2.4 g |
| Avocado | 1.4 g / 1/2 medium (68 g) | 2 g |
| Sweet potato | 2.6 g / 1 medium (130 g) | 2 g |
| Banana | 1.3 g / 1 medium (118 g) | 1.1 g |
| Cherries | 1.5 g / 1 cup (138 g) | 1.1 g |
| Carrots | 0.5 g / 1 medium (61 g) | 0.9 g |
| Orange | 1.2 g / 1 medium (131 g) | 0.9 g |
| Grapefruit | 1 g / 1/2 medium (123 g) | 0.8 g |
| Mango | 1.3 g / 1 cup sliced (165 g) | 0.8 g |
| Blueberries | 1 g / 1 cup (148 g) | 0.7 g |
| Grapes | 1.1 g / 1 cup (151 g) | 0.7 g |
| Strawberries | 1.2 g / 1 cup sliced (166 g) | 0.7 g |
| Watermelon | 0.9 g / 1 cup diced (152 g) | 0.6 g |
| Pineapple | 0.8 g / 1 cup chunks (165 g) | 0.5 g |
| Almond milk | 1 g / 1 cup (240 g) | 0.4 g |
| Apple | 0.5 g / 1 medium (182 g) | 0.3 g |
Whole-food values are USDA reference data, not Labelgrade scores — the grade is reserved for branded packaged products, where ingredients and added sugar/sodium vary. New foods are added regularly. See how much protein you need per day and our methodology.