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200 Foods Highest in Protein

Ranked by a serving size.
50g Protein = 100% DV
  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. Cooked Grouper
    50.2g (100% DV) in 1 fillet
  9. Cooked Yellowfin Tuna
    49.6g (99% DV) in 6oz fillet
  10. Skirt Steak
    48.7g (97% DV) in 6oz steak
  11. Cooked Clams
    48.5g (97% DV) in 20 small
  12. Roasted Boneless Skinless Chicken Leg
    48.2g (96% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  13. Chuck Steak (mock Tender)
    47g (94% DV) in 1 steak
  14. Cooked Sockeye Salmon
    45g (90% DV) in 6oz fillet
  15. Cooked Snapper
    44.7g (89% DV) in 1 fillet
  16. Cooked Tilapia
    44.5g (89% DV) in 6oz fillet
  17. Firm Tofu
    43.5g (87% DV) in 1 cup
  18. Roasted Chicken Breast
    43.4g (87% DV) in 1 cup, chopped or diced
  19. Cooked Yellowtail
    43.3g (87% DV) in 1/2 fillet
  20. Wild Atlantic Salmon (cooked)
    43.2g (86% DV) in 6oz fillet
  21. Cooked Northern Pike
    42g (84% DV) in 6oz fillet
  22. Roast Goose
    41.4g (83% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  23. Cooked Coho Salmon (farmed)
    41.3g (83% DV) in 6oz fillet
  24. Cooked Atlantic Cod
    41.1g (82% DV) in 1 fillet
  25. Atlantic Mackerel (cooked)
    40.5g (81% DV) in 6oz fillet
  26. Whelk (cooked)
    40.5g (81% DV) in 3 oz
  27. Cooked Coho Salmon (wild)
    39.9g (80% DV) in 6oz fillet
  28. Lean Roasted Ham
    39.7g (79% DV) in 1 cup, diced
  29. Ribeye Steak (filet)
    37.9g (76% DV) in 1 fillet
  30. Cooked Mahimahi
    37.7g (75% DV) in 1 fillet
  31. Cooked Eel
    37.6g (75% DV) in 1 fillet
  32. Farmed Atlantic Salmon
    37.6g (75% DV) in 6oz fillet
  33. Cooked Tilefish
    36.7g (73% DV) in 1/2 fillet
  34. Canned Sardines
    36.7g (73% DV) in 1 cup, drained
  35. Roasted Ham
    36.2g (72% DV) in 1 cup, diced
  36. Tempeh
    33.7g (67% DV) in 1 cup
  37. Baked Conch
    33.4g (67% DV) in 1 cup, sliced
  38. Atlantic Herring
    32.9g (66% DV) in 1 fillet
  39. Roast Duck
    32.9g (66% DV) in 1 cup, chopped or diced
  40. Cooked Trout
    32.8g (66% DV) in 1 fillet
  41. Roasted Chicken Thigh
    31.9g (64% DV) in 1 thigh with skin
  42. Smoked Whitefash
    31.8g (64% DV) in 1 cup, cooked
  43. Low Fat Cured Ham
    31.7g (63% DV) in 1 cup
  44. Boiled Soybeans (edamame)
    31.3g (63% DV) in 1 cup
  45. Cooked Walleye Pike
    30.4g (61% DV) in 1 fillet
  46. Cooked Pacific Herring
    30.3g (61% DV) in 1 fillet
  47. Country-style Roasted Pork Ribs
    30g (60% DV) in 1 rack
  48. Cooked Haddock
    30g (60% DV) in 1 fillet
  49. Lean Cured Ham
    29.3g (59% DV) in 1 cup
  50. Subway Tuna Sub
    29.2g (58% DV) in 6 inch sub
  51. Cured Ham
    28.7g (57% DV) in 1 cup
  52. Roasted Boneless Skinless Thigh Meat
    28.7g (57% DV) in 1 thigh without skin
  53. Braised Cube Steak
    28.5g (57% DV) in 3 oz
  54. Dungeness Crab (raw)
    28.4g (57% DV) in 1 crab
  55. Beef Chuck Pot Roast
    28.4g (57% DV) in 3 oz
  56. Striped Bass (raw)
    28.2g (56% DV) in 1 fillet
  57. Cooked Striped Bass
    28.2g (56% DV) in 1 fillet
  58. Cooked Cuttlefish
    27.6g (55% DV) in 3 oz
  59. Braised Beef Or Chuck Stew
    27.5g (55% DV) in 3 oz
  60. Smoked Sturgeon
    26.5g (53% DV) in 3 oz
  61. Cooked Catfish
    26.4g (53% DV) in 1 fillet
  62. Canned Shrimp
    26.1g (52% DV) in 1 cup
  63. Grilled Beef Tenderloin Steak
    26.1g (52% DV) in 3 oz
  64. London Broil
    26.1g (52% DV) in 3 oz
  65. Alaskan King Crab
    25.9g (52% DV) in 1 leg
  66. Roasted Turkey Light Meat
    25.6g (51% DV) in 1 serving
  67. Roasted Turkey Drumstick
    25.6g (51% DV) in 3 oz
  68. Grilled Top Round Steak
    25.6g (51% DV) in 3 oz
  69. Broiled Pork Tenderloin
    25.4g (51% DV) in 3 oz
  70. Octopus (cooked)
    25.3g (51% DV) in 3 oz
  71. Roasted Beef Eye Of Round Roast
    25.2g (50% DV) in 3 oz
  72. Broiled Sirloin Strip Steak
    24.9g (50% DV) in 3 oz
  73. Broiled Beef Round
    24.8g (50% DV) in 3 oz
  74. Roast Turkey (without Skin)
    24.7g (49% DV) in 3 oz
  75. Pork Spare Ribs
    24.7g (49% DV) in 3 oz
  76. Fat Free Broiled Turkey Patties
    24.6g (49% DV) in 1 patty
  77. Roasted Chicken Drumsticks
    24.5g (49% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  78. Braised Pork Loin
    24.3g (49% DV) in 3 oz
  79. Roasted Turkey
    24.3g (49% DV) in 3 oz
  80. Roasted Lean Buffalo
    24.2g (48% DV) in 3 oz
  81. Canned Blue Crab
    24.1g (48% DV) in 1 cup
  82. Lamb Sirloin
    24.1g (48% DV) in 3 oz
  83. Roasted Wild Boar
    24.1g (48% DV) in 3 oz
  84. Cooked Skipjack
    24g (48% DV) in 3 oz
  85. Lamb Shank
    23.9g (48% DV) in 3 oz
  86. Grilled Porterhouse Steak
    23.9g (48% DV) in 3 oz
  87. Top Blade Chuck Steak
    23.9g (48% DV) in 3 oz
  88. Cooked Sea Bass
    23.9g (48% DV) in 1 fillet
  89. Buffalo Sirloin Steak
    23.8g (48% DV) in 1 serving ( 3 oz )
  90. Grilled T-bone Steak
    23.7g (47% DV) in 3 oz
  91. Broiled Lean Beef Flank Steak
    23.6g (47% DV) in 3 oz
  92. Roast Turkey Dark Meat
    23.6g (47% DV) in 1 serving
  93. Roasted Turkey Thigh
    23.6g (47% DV) in 3 oz
  94. Grilled Porterhouse Steak (choice)
    23.5g (47% DV) in 3 oz
  95. Grilled T-bone Steak (choice)
    23.4g (47% DV) in 3 oz
  96. Raw Tilapia
    23.3g (47% DV) in 1 fillet
  97. Roasted Skinless Chicken Drumstick
    23.3g (47% DV) in 1 drumstick without skin
  98. Pork Loin
    23.2g (46% DV) in 3 oz
  99. Extra Firm Fortified Tofu
    23g (46% DV) in 1 cup
  100. Canned White Tuna (oil Packed)
    22.6g (45% DV) in 3 oz
  101. Cooked Spiny Lobster
    22.4g (45% DV) in 3 oz
  102. Broiled Ground Beef Patty (97% Lean)
    22.4g (45% DV) in 3 oz
  103. Canned Sockeye Salmon
    22.4g (45% DV) in 3 oz
  104. Broiled Ground Beef Patty (93% Lean)
    22.3g (45% DV) in 3 oz
  105. Roasted Pork Tenderloin
    22.2g (44% DV) in 3 oz
  106. Cooked Green Soybeans
    22.2g (44% DV) in 1 cup
  107. Pan-broiled Ground Beef Patty (97% Lean)
    22.1g (44% DV) in 3 oz
  108. Cooked King Mackerel
    22.1g (44% DV) in 3 oz
  109. Broiled Turkey Patties
    22g (44% DV) in 3 oz
  110. Low Fat Broiled Turkey Patties
    22g (44% DV) in 3 oz
  111. Cooked Ground Pork
    21.8g (44% DV) in 3 oz
  112. Boston Steak (pork)
    21.7g (43% DV) in 3 oz
  113. Panfried Beef Hamburger
    21.7g (43% DV) in 3 oz
  114. Cooked Grass Fed Ground Bison (buffalo)
    21.6g (43% DV) in 3 oz
  115. Cooked Pollock
    21.2g (42% DV) in 3 oz
  116. Blue Crab
    21.1g (42% DV) in 1 cup, flaked and pieces
  117. Canned Pink Salmon
    20.9g (42% DV) in 3 oz
  118. Cooked Pompano
    20.8g (42% DV) in 1 fillet
  119. Atlantic Mackerel (raw)
    20.8g (42% DV) in 1 fillet
  120. Cooked Whitefish
    20.8g (42% DV) in 3 oz
  121. Dulce De Leche
    20.8g (42% DV) in 1 cup
  122. Pan-broiled Ground Bison
    20.7g (41% DV) in 1 patty ( yield from 112.7 g raw meat )
  123. Canned Clams
    20.6g (41% DV) in 3 oz
  124. Fast Food Double Hamburger
    20.5g (41% DV) in 1 item
  125. Cooked Blue Mussels
    20.2g (40% DV) in 3 oz
  126. Roasted Chicken Wings
    20.2g (40% DV) in 1 piece
  127. Queen Crab (cooked)
    20.2g (40% DV) in 3 oz
  128. Canned White Tuna (water Packed)
    20.1g (40% DV) in 3 oz
  129. Canned Salmon
    20.1g (40% DV) in 3 oz
  130. Tofu Prepared With Calcium
    20g (40% DV) in 1 cup
  131. Cooked Swordfish
    19.9g (40% DV) in 3 oz
  132. Tempeh Cooked
    19.9g (40% DV) in 100 grams
  133. Lowfat Greek Yogurt
    19.9g (40% DV) in 1 container (7 oz)
  134. Bluefin Tuna (raw)
    19.8g (40% DV) in 3 oz
  135. Canned Navy Beans
    19.7g (39% DV) in 1 cup
  136. Yellowtail (raw)
    19.7g (39% DV) in 3 oz
  137. Lean Grass Fed Beef Strip Steak
    19.6g (39% DV) in 3 oz
  138. Cooked Shrimp
    19.4g (39% DV) in 3 oz
  139. Canned Atlantic Cod
    19.3g (39% DV) in 3 oz
  140. Cooked Lingcod
    19.2g (38% DV) in 3 oz
  141. Cooked Orange Roughy
    19.2g (38% DV) in 3 oz
  142. Cooked Smelt
    19.2g (38% DV) in 3 oz
  143. Canned Eastern Oysters
    19.2g (38% DV) in 1 can (12 oz), oysters and liquid
  144. Dry Pork Salami
    19.2g (38% DV) in 3oz
  145. Prime Rib Steak
    19.2g (38% DV) in 3 oz
  146. Cooked Halibut
    19.2g (38% DV) in 3 oz
  147. Cooked Dungeness Crab
    19g (38% DV) in 3 oz
  148. Skipjack Tuna (raw)
    18.7g (37% DV) in 3 oz
  149. Edamame
    18.5g (37% DV) in 1 cup
  150. Braised Beef Shortribs
    18.3g (37% DV) in 3 oz
  151. Raw Coho Salmon
    18.1g (36% DV) in 3 oz
  152. Lamb Ribs
    18g (36% DV) in 3 oz
  153. Lentils (cooked)
    17.9g (36% DV) in 1 cup
  154. Cooked Sturgeon
    17.6g (35% DV) in 3 oz
  155. Cooked Turbot
    17.5g (35% DV) in 3 oz
  156. Scallops
    17.5g (35% DV) in 3 oz
  157. Pink Salmon (raw)
    17.4g (35% DV) in 3 oz
  158. Cooked Large White Beans
    17.4g (35% DV) in 1 cup
  159. Farmed Atlantic Salmon (raw)
    17.4g (35% DV) in 3 oz
  160. Cooked Cod
    17.4g (35% DV) in 3 oz
  161. Nonfat Greek Yogurt
    17.3g (35% DV) in 1 container
  162. Anchovies (raw)
    17.3g (35% DV) in 3 oz
  163. Adzuki Beans
    17.3g (35% DV) in 1 cup
  164. Natto
    17.1g (34% DV) in 1/2 cup
  165. Cooked Whiting
    16.9g (34% DV) in 1 fillet
  166. Cooked Rainbow Trout
    16.9g (34% DV) in 1 fillet
  167. Wild Atlantic Salmon (raw)
    16.9g (34% DV) in 3 oz
  168. Cooked Pacific Cod
    16.9g (34% DV) in 1 fillet
  169. Raw Whiting
    16.8g (34% DV) in 1 fillet
  170. Abalone (cooked)
    16.7g (33% DV) in 3 oz
  171. Cranberry Beans (roman Beans)
    16.5g (33% DV) in 1 cup
  172. Skim Milk
    16.5g (33% DV) in 16oz glass
  173. Fish Trout Mixed Species Cooked Dry Heat
    16.5g (33% DV) in 1 fillet
  174. Spam
    16.5g (33% DV) in 3 oz
  175. Low-fat Milk 1%
    16.4g (33% DV) in 16oz glass
  176. Pepperoni
    16.4g (33% DV) in 3 oz
  177. Split Peas
    16.3g (33% DV) in 1 cup
  178. California Red Kidney Beans
    16.2g (32% DV) in 1 cup
  179. Lobster (cooked)
    16.2g (32% DV) in 3 oz
  180. Low-fat Milk 2%
    16.1g (32% DV) in 16oz glass
  181. Cooked Pacific Oysters
    16.1g (32% DV) in 3 oz
  182. Cooked Small White Beans
    16.1g (32% DV) in 1 cup
  183. High Fat Milk (3.7% Fat)
    16g (32% DV) in 16oz glass
  184. Rainbow Trout (raw)
    15.8g (32% DV) in 1 fillet
  185. Queen Crab (raw)
    15.7g (31% DV) in 3 oz
  186. Canned Chili With Beans
    15.7g (31% DV) in 1 cup
  187. Pinto Beans (cooked)
    15.4g (31% DV) in 1 cup
  188. Whole Milk
    15.4g (31% DV) in 16oz glass
  189. Kidney Beans
    15.3g (31% DV) in 1 cup
  190. Cooked Red Kidney Beans
    15.3g (31% DV) in 1 cup
  191. Fried Calamari
    15.2g (30% DV) in 3 oz
  192. Black Beans
    15.2g (30% DV) in 1 cup
  193. Beef And Pork Baloney (bologna)
    15.2g (30% DV) in 3 (1/2) oz
  194. Black Turtle Beans
    15.1g (30% DV) in 1 cup
  195. Fish Bass Freshwater Mixed Species Cooked Dry Heat
    15g (30% DV) in 1 fillet
  196. Navy Beans
    15g (30% DV) in 1 cup
  197. French Bread
    14.9g (30% DV) in 1 slice
  198. Fresh Water Bass (raw)
    14.9g (30% DV) in 1 fillet
  199. Cooked Crayfish
    14.9g (30% DV) in 3 oz
  200. Great Northern Beans
    14.7g (29% DV) in 1 cup

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