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200 Foods Highest in Protein

Ranked by a serving size.
50g Protein = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Roasted Chicken Leg
    62g (124% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  2. Pork Chops (With Fat)
    54.7g (109% DV) in 1 chop
  3. Lean Chicken Breast (Cooked)
    54.5g (109% DV) in 6oz chicken breast
  4. Fat Free Ground Turkey
    53.9g (108% DV) in 6 oz
  5. Pork Chops (Lean)
    52.7g (105% DV) in 6oz chop
  6. Roasted Turkey Breast
    51.2g (102% DV) in 6 oz
  7. Bluefin Tuna (Cooked)
    50.8g (102% DV) in 6oz fillet
  8. Dried Salted Atlantic Cod
    50.3g (101% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  9. Cooked Grouper
    50.2g (100% DV) in 1 fillet
  10. Cooked Yellowfin Tuna
    49.6g (99% DV) in 6oz fillet
  11. Skirt Steak
    48.7g (97% DV) in 6oz steak
  12. Cooked Clams
    48.5g (97% DV) in 20 small
  13. Roasted Boneless Skinless Chicken Leg
    48.2g (96% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  14. Chuck Steak (Mock Tender)
    47g (94% DV) in 1 steak
  15. Cooked Sockeye Salmon
    45g (90% DV) in 6oz fillet
  16. Cooked Snapper
    44.7g (89% DV) in 1 fillet
  17. Cooked Tilapia
    44.5g (89% DV) in 6oz fillet
  18. Firm Tofu
    43.5g (87% DV) in 1 cup
  19. Roasted Chicken Breast
    43.4g (87% DV) in 1 cup, chopped or diced
  20. Cooked Yellowtail
    43.3g (87% DV) in 1/2 fillet
  21. Wild Atlantic Salmon (Cooked)
    43.2g (86% DV) in 6oz fillet
  22. Cooked Northern Pike
    42g (84% DV) in 6oz fillet
  23. Roast Goose
    41.4g (83% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  24. Cooked Coho Salmon (Farmed)
    41.3g (83% DV) in 6oz fillet
  25. Cooked Atlantic Cod
    41.1g (82% DV) in 1 fillet
  26. Atlantic Mackerel (Cooked)
    40.5g (81% DV) in 6oz fillet
  27. Whelk (Cooked)
    40.5g (81% DV) in 3 oz
  28. Dry-Roasted Soybeans
    40.3g (81% DV) in 1 cup
  29. Cooked Coho Salmon (Wild)
    39.9g (80% DV) in 6oz fillet
  30. Lean Roasted Ham
    39.7g (79% DV) in 1 cup, diced
  31. Ribeye Steak (Filet)
    37.9g (76% DV) in 1 fillet
  32. Cooked Mahimahi
    37.7g (75% DV) in 1 fillet
  33. Cooked Eel
    37.6g (75% DV) in 1 fillet
  34. Farmed Atlantic Salmon
    37.6g (75% DV) in 6oz fillet
  35. Cooked Tilefish
    36.7g (73% DV) in 1/2 fillet
  36. Canned Sardines
    36.7g (73% DV) in 1 cup, drained
  37. Roasted Ham
    36.2g (72% DV) in 1 cup, diced
  38. Natto
    34g (68% DV) in 1 cup
  39. Tempeh
    33.7g (67% DV) in 1 cup
  40. Baked Conch
    33.4g (67% DV) in 1 cup, sliced
  41. Atlantic Herring
    32.9g (66% DV) in 1 fillet
  42. Roast Duck
    32.9g (66% DV) in 1 cup, chopped or diced
  43. Cooked Trout
    32.8g (66% DV) in 1 fillet
  44. Roasted Chicken Thigh
    31.9g (64% DV) in 1 thigh with skin
  45. Smoked Whitefash
    31.8g (64% DV) in 1 cup, cooked
  46. Low Fat Cured Ham
    31.7g (63% DV) in 1 cup
  47. Boiled Soybeans (Edamame)
    31.3g (63% DV) in 1 cup
  48. Cooked Walleye Pike
    30.4g (61% DV) in 1 fillet
  49. Cooked Pacific Herring
    30.3g (61% DV) in 1 fillet
  50. Country-Style Roasted Pork Ribs
    30g (60% DV) in 1 rack
  51. Cooked Haddock
    30g (60% DV) in 1 fillet
  52. Lean Cured Ham
    29.3g (59% DV) in 1 cup
  53. Subway Tuna Sub
    29.2g (58% DV) in 6 inch sub
  54. Cured Ham
    28.7g (57% DV) in 1 cup
  55. Roasted Boneless Skinless Thigh Meat
    28.7g (57% DV) in 1 thigh without skin
  56. Braised Cube Steak
    28.5g (57% DV) in 3 oz
  57. Dungeness Crab (Raw)
    28.4g (57% DV) in 1 crab
  58. Beef Chuck Pot Roast
    28.4g (57% DV) in 3 oz
  59. Striped Bass (Raw)
    28.2g (56% DV) in 1 fillet
  60. Cooked Striped Bass
    28.2g (56% DV) in 1 fillet
  61. Cooked Cuttlefish
    27.6g (55% DV) in 3 oz
  62. Braised Beef or Chuck Stew
    27.5g (55% DV) in 3 oz
  63. Smoked Sturgeon
    26.5g (53% DV) in 3 oz
  64. Cooked Catfish
    26.4g (53% DV) in 1 fillet
  65. Canned Shrimp
    26.1g (52% DV) in 1 cup
  66. Grilled Beef Tenderloin Steak
    26.1g (52% DV) in 3 oz
  67. London Broil
    26.1g (52% DV) in 3 oz
  68. Alaskan King Crab
    25.9g (52% DV) in 1 leg
  69. Roasted Turkey Light Meat
    25.6g (51% DV) in 1 serving
  70. Roasted Turkey Drumstick
    25.6g (51% DV) in 3 oz
  71. Grilled Top Round Steak
    25.6g (51% DV) in 3 oz
  72. Broiled Pork Tenderloin
    25.4g (51% DV) in 3 oz
  73. Octopus (Cooked)
    25.3g (51% DV) in 3 oz
  74. Roasted Beef Eye of Round Roast
    25.2g (50% DV) in 3 oz
  75. Broiled Sirloin Strip Steak
    24.9g (50% DV) in 3 oz
  76. Broiled Beef Round
    24.8g (50% DV) in 3 oz
  77. Roast Turkey (Without Skin)
    24.7g (49% DV) in 3 oz
  78. Pork Spare Ribs
    24.7g (49% DV) in 3 oz
  79. Fat Free Broiled Turkey Patties
    24.6g (49% DV) in 1 patty
  80. Roasted Chicken Drumsticks
    24.5g (49% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  81. Braised Pork Loin
    24.3g (49% DV) in 3 oz
  82. Roasted Turkey
    24.3g (49% DV) in 3 oz
  83. Roasted Lean Buffalo
    24.2g (48% DV) in 3 oz
  84. Canned Blue Crab
    24.1g (48% DV) in 1 cup
  85. Lamb Sirloin
    24.1g (48% DV) in 3 oz
  86. Roasted Wild Boar
    24.1g (48% DV) in 3 oz
  87. Cooked Skipjack
    24g (48% DV) in 3 oz
  88. Lamb Shank
    23.9g (48% DV) in 3 oz
  89. Grilled Porterhouse Steak
    23.9g (48% DV) in 3 oz
  90. Top Blade Chuck Steak
    23.9g (48% DV) in 3 oz
  91. Cooked Sea Bass
    23.9g (48% DV) in 1 fillet
  92. Buffalo Sirloin Steak
    23.8g (48% DV) in 1 serving ( 3 oz )
  93. Grilled T-Bone Steak
    23.7g (47% DV) in 3 oz
  94. Broiled Lean Beef Flank Steak
    23.6g (47% DV) in 3 oz
  95. Roast Turkey Dark Meat
    23.6g (47% DV) in 1 serving
  96. Roasted Turkey Thigh
    23.6g (47% DV) in 3 oz
  97. Grilled Porterhouse Steak (Choice)
    23.5g (47% DV) in 3 oz
  98. Grilled T-bone Steak (Choice)
    23.4g (47% DV) in 3 oz
  99. Raw Tilapia
    23.3g (47% DV) in 1 fillet
  100. Roasted Skinless Chicken Drumstick
    23.3g (47% DV) in 1 drumstick without skin
  101. Pork Loin
    23.2g (46% DV) in 3 oz
  102. Extra Firm Fortified Tofu
    23g (46% DV) in 1 cup
  103. Canned White Tuna (Oil Packed)
    22.6g (45% DV) in 3 oz
  104. Cooked Spiny Lobster
    22.4g (45% DV) in 3 oz
  105. Broiled Ground Beef Patty (97% Lean)
    22.4g (45% DV) in 3 oz
  106. Canned Sockeye Salmon
    22.4g (45% DV) in 3 oz
  107. Broiled Ground Beef Patty (93% Lean)
    22.3g (45% DV) in 3 oz
  108. Pork Tenderloin
    22.2g (44% DV) in 3 oz
  109. Cooked Green Soybeans
    22.2g (44% DV) in 1 cup
  110. Pan-Broiled Ground Beef Patty (97% Lean)
    22.1g (44% DV) in 3 oz
  111. Cooked King Mackerel
    22.1g (44% DV) in 3 oz
  112. Broiled Turkey Patties
    22g (44% DV) in 3 oz
  113. Low Fat Broiled Turkey Patties
    22g (44% DV) in 3 oz
  114. Cooked Ground Pork
    21.8g (44% DV) in 3 oz
  115. Boston Steak (Pork)
    21.7g (43% DV) in 3 oz
  116. Panfried Beef Hamburger
    21.7g (43% DV) in 3 oz
  117. Cooked Grass Fed Ground Bison (Buffalo)
    21.6g (43% DV) in 3 oz
  118. Cooked Pollock
    21.2g (42% DV) in 3 oz
  119. Blue Crab
    21.1g (42% DV) in 1 cup, flaked and pieces
  120. Canned Pink Salmon
    20.9g (42% DV) in 3 oz
  121. Cooked Pompano
    20.8g (42% DV) in 1 fillet
  122. Atlantic Mackerel (Raw)
    20.8g (42% DV) in 1 fillet
  123. Cooked Whitefish
    20.8g (42% DV) in 3 oz
  124. Dulce de Leche
    20.8g (42% DV) in 1 cup
  125. Pan-Broiled Ground Bison
    20.7g (41% DV) in 1 patty ( yield from 112.7 g raw meat )
  126. Canned Clams
    20.6g (41% DV) in 3 oz
  127. Fast Food Double Hamburger
    20.5g (41% DV) in 1 item
  128. Cooked Blue Mussels
    20.2g (40% DV) in 3 oz
  129. Roasted Chicken Wings
    20.2g (40% DV) in 1 piece
  130. Queen Crab (Cooked)
    20.2g (40% DV) in 3 oz
  131. Canned White Tuna (Water Packed)
    20.1g (40% DV) in 3 oz
  132. Canned Salmon
    20.1g (40% DV) in 3 oz
  133. Tofu Prepared with Calcium
    20g (40% DV) in 1 cup
  134. Cooked Swordfish
    19.9g (40% DV) in 3 oz
  135. Tempeh cooked
    19.9g (40% DV) in 100 grams
  136. Lowfat Greek Yogurt
    19.9g (40% DV) in 1 container (7 oz)
  137. Bluefin Tuna (Raw)
    19.8g (40% DV) in 3 oz
  138. Canned Navy Beans
    19.7g (39% DV) in 1 cup
  139. Yellowtail (Raw)
    19.7g (39% DV) in 3 oz
  140. Lean Grass Fed Beef Strip Steak
    19.6g (39% DV) in 3 oz
  141. Cooked Shrimp
    19.4g (39% DV) in 3 oz
  142. Canned Atlantic Cod
    19.3g (39% DV) in 3 oz
  143. Cooked Lingcod
    19.2g (38% DV) in 3 oz
  144. Cooked Orange Roughy
    19.2g (38% DV) in 3 oz
  145. Cooked Smelt
    19.2g (38% DV) in 3 oz
  146. Canned Eastern Oysters
    19.2g (38% DV) in 1 can (12 oz), oysters and liquid
  147. Dry Pork Salami
    19.2g (38% DV) in 3oz
  148. Prime Rib Steak
    19.2g (38% DV) in 3 oz
  149. Cooked Halibut
    19.2g (38% DV) in 3 oz
  150. Cooked Dungeness Crab
    19g (38% DV) in 3 oz
  151. Skipjack Tuna (Raw)
    18.7g (37% DV) in 3 oz
  152. Edamame
    18.5g (37% DV) in 1 cup
  153. Braised Beef Shortribs
    18.3g (37% DV) in 3 oz
  154. Raw Coho Salmon
    18.1g (36% DV) in 3 oz
  155. Lamb Ribs
    18g (36% DV) in 3 oz
  156. Lentils (Cooked)
    17.9g (36% DV) in 1 cup
  157. Cooked Sturgeon
    17.6g (35% DV) in 3 oz
  158. Cooked Turbot
    17.5g (35% DV) in 3 oz
  159. Scallops
    17.5g (35% DV) in 3 oz
  160. Pink Salmon (Raw)
    17.4g (35% DV) in 3 oz
  161. Cooked Large White Beans
    17.4g (35% DV) in 1 cup
  162. Farmed Atlantic Salmon (Raw)
    17.4g (35% DV) in 3 oz
  163. Cooked Cod
    17.4g (35% DV) in 3 oz
  164. Nonfat Greek Yogurt
    17.3g (35% DV) in 1 container
  165. Anchovies (Raw)
    17.3g (35% DV) in 3 oz
  166. Adzuki Beans
    17.3g (35% DV) in 1 cup
  167. Cooked Whiting
    16.9g (34% DV) in 1 fillet
  168. Cooked Rainbow Trout
    16.9g (34% DV) in 1 fillet
  169. Wild Atlantic Salmon (Raw)
    16.9g (34% DV) in 3 oz
  170. Cooked Pacific Cod
    16.9g (34% DV) in 1 fillet
  171. Raw Whiting
    16.8g (34% DV) in 1 fillet
  172. Abalone (Cooked)
    16.7g (33% DV) in 3 oz
  173. Cranberry Beans (Roman Beans)
    16.5g (33% DV) in 1 cup
  174. Skim Milk
    16.5g (33% DV) in 16oz glass
  175. Fish trout mixed species cooked dry heat
    16.5g (33% DV) in 1 fillet
  176. Spam
    16.5g (33% DV) in 3 oz
  177. Low-Fat Milk 1%
    16.4g (33% DV) in 16oz glass
  178. Pepperoni
    16.4g (33% DV) in 3 oz
  179. Split Peas
    16.3g (33% DV) in 1 cup
  180. California Red Kidney Beans
    16.2g (32% DV) in 1 cup
  181. Lobster (Cooked)
    16.2g (32% DV) in 3 oz
  182. Low-Fat Milk 2%
    16.1g (32% DV) in 16oz glass
  183. Cooked Pacific Oysters
    16.1g (32% DV) in 3 oz
  184. Cooked Small White Beans
    16.1g (32% DV) in 1 cup
  185. High Fat Milk (3.7% Fat)
    16g (32% DV) in 16oz glass
  186. Rainbow Trout (Raw)
    15.8g (32% DV) in 1 fillet
  187. Queen Crab (Raw)
    15.7g (31% DV) in 3 oz
  188. Canned Chili with Beans
    15.7g (31% DV) in 1 cup
  189. Pinto Beans (Cooked)
    15.4g (31% DV) in 1 cup
  190. Whole Milk
    15.4g (31% DV) in 16oz glass
  191. Kidney Beans
    15.3g (31% DV) in 1 cup
  192. Cooked Red Kidney Beans
    15.3g (31% DV) in 1 cup
  193. Fried Calamari
    15.2g (30% DV) in 3 oz
  194. Black Beans
    15.2g (30% DV) in 1 cup
  195. Beef and Pork Baloney (Bologna)
    15.2g (30% DV) in 3 (1/2) oz
  196. Black Turtle Beans
    15.1g (30% DV) in 1 cup
  197. Fish bass freshwater mixed species cooked dry heat
    15g (30% DV) in 1 fillet
  198. Navy Beans
    15g (30% DV) in 1 cup
  199. French Bread
    14.9g (30% DV) in 1 slice
  200. Fresh Water Bass (Raw)
    14.9g (30% DV) in 1 fillet

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.