200 Foods Highest in Protein
Ranked by a Common Serving Size
50g Protein = 100% DV
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Roasted Chicken Leg
(Chicken Broilers Or Fryers Leg Meat And Skin Cooked Roasted)
62g
(124% DV)
in 1 leg, with skin (sum of drumstick+thigh+back)
Database: Standard Release (Common)
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Lamb Shoulder Roast (Cooked)
(Lamb Shoulder Arm Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Braised)
60.4g
(121% DV)
in 6oz
Database: Standard Release (Common)
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Pork Chops (With Fat)
(Pork Fresh Loin Blade (Chops) Bone-In Separable Lean And Fat Cooked Braised)
54.7g
(109% DV)
in 1 chop
Database: Standard Release (Common)
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Lean Chicken Breast (Cooked)
(Chicken Broiler Or Fryers Breast Skinless Boneless Meat Only Cooked Braised)
54.5g
(109% DV)
in 6oz chicken breast
Database: Standard Release (Common)
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Fat Free Ground Turkey
(Turkey Ground Fat Free Pan-Broiled Crumbles)
53.9g
(108% DV)
in 6 oz
Database: Standard Release (Common)
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Pork Chops (Lean)
(Pork Fresh Loin Sirloin (Chops) Bone-In Separable Lean Only Cooked Braised)
52.7g
(105% DV)
in 6oz chop
Database: Standard Release (Common)
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Roasted Turkey Breast
(Turkey Whole Breast Meat Only Cooked Roasted)
51.2g
(102% DV)
in 6 oz
Database: Standard Release (Common)
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Boneless Skinless Chicken Leg (Raw)
(Chicken Broilers Or Fryers Leg Meat Only Raw)
50.8g
(102% DV)
in 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
Database: Standard Release (Common)
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Bluefin Tuna (Cooked)
(Fish Tuna Fresh Bluefin Cooked Dry Heat)
50.8g
(102% DV)
in 6oz fillet
Database: Standard Release (Common)
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Broiled Pork Tenderloin
(Pork Fresh Loin Tenderloin Separable Lean And Fat Cooked Broiled)
50.8g
(102% DV)
in 6oz
Database: Standard Release (Common)
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Cooked Grouper
(Fish Grouper Mixed Species Cooked Dry Heat)
50.2g
(100% DV)
in 1 fillet
Database: Standard Release (Common)
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Cooked Yellowfin Tuna
(Fish Tuna Yellowfin Fresh Cooked Dry Heat)
49.6g
(99% DV)
in 6oz fillet
Database: Standard Release (Common)
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Skirt Steak
(Beef Plate Steak Boneless Outside Skirt Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
48.7g
(97% DV)
in 6oz steak
Database: Standard Release (Common)
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Chuck Steak (Mock Tender)
(Beef Chuck Mock Tender Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Braised)
47g
(94% DV)
in 1 steak
Database: Standard Release (Common)
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Kfc Fried Chicken Breast
(Kfc Fried Chicken Extra Crispy Breast Meat And Skin With Breading)
45g
(90% DV)
in 1 breast, with skin
Database: Standard Release (Common)
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Cooked Sockeye Salmon
(Fish Salmon Sockeye Cooked Dry Heat)
45g
(90% DV)
in 6oz fillet
Database: Standard Release (Common)
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Cooked Snapper
(Fish Snapper Mixed Species Cooked Dry Heat)
44.7g
(89% DV)
in 1 fillet
Database: Standard Release (Common)
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Cooked Tilapia
(Fish Tilapia Cooked Dry Heat)
44.5g
(89% DV)
in 6oz fillet
Database: Standard Release (Common)
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Firm Tofu
(Tofu Raw Firm Prepared With Calcium Sulfate)
43.5g
(87% DV)
in 1 cup
Database: Standard Release (Common)
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Roasted Chicken Breast
(Chicken Broilers Or Fryers Breast Meat Only Cooked Roasted)
43.4g
(87% DV)
in 1 cup, chopped or diced
Database: Standard Release (Common)
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Cooked Yellowtail
(Fish Yellowtail Mixed Species Cooked Dry Heat)
43.3g
(87% DV)
in 1/2 fillet
Database: Standard Release (Common)
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Cooked Northern Pike
(Fish Pike Northern Cooked Dry Heat)
42g
(84% DV)
in 6oz fillet
Database: Standard Release (Common)
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Roast Goose
(Goose Domesticated Meat Only Cooked Roasted)
41.4g
(83% DV)
in 1 unit (yield from 1 lb ready-to-cook goose)
Database: Standard Release (Common)
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Cooked Atlantic Cod
(Fish Cod Atlantic Cooked Dry Heat)
41.1g
(82% DV)
in 1 fillet
Database: Standard Release (Common)
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Whelk (Cooked)
(Mollusks Whelk Unspecified Cooked Moist Heat)
40.5g
(81% DV)
in 3 oz
Database: Standard Release (Common)
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Lean Roasted Ham
(Pork Fresh Leg (Ham) Whole Separable Lean Only Cooked Roasted)
39.7g
(79% DV)
in 1 cup, diced
Database: Standard Release (Common)
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Chicken (Light Meat)
(Chicken Roasting Light Meat Meat Only Cooked Roasted)
38g
(76% DV)
in 1 cup, chopped or diced
Database: Standard Release (Common)
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Ribeye Steak (Filet)
(Beef Ribeye Filet Boneless Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
37.9g
(76% DV)
in 1 fillet
Database: Standard Release (Common)
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Cooked Mahimahi
(Fish Mahimahi Cooked Dry Heat)
37.7g
(75% DV)
in 1 fillet
Database: Standard Release (Common)
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Farmed Atlantic Salmon
(Fish Salmon Atlantic Farmed Cooked Dry Heat)
37.6g
(75% DV)
in 6oz fillet
Database: Standard Release (Common)
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Cooked Eel
(Fish Eel Mixed Species Cooked Dry Heat)
37.6g
(75% DV)
in 1 fillet
Database: Standard Release (Common)
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Canned Sardines
(Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
36.7g
(73% DV)
in 1 cup, drained
Database: Standard Release (Common)
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Cooked Tilefish
(Fish Tilefish Cooked Dry Heat)
36.7g
(73% DV)
in 1/2 fillet
Database: Standard Release (Common)
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Roasted Ham
(Pork Fresh Leg (Ham) Whole Separable Lean And Fat Cooked Roasted)
36.2g
(72% DV)
in 1 cup, diced
Database: Standard Release (Common)
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Baked Conch
(Mollusks Conch Baked Or Broiled)
33.4g
(67% DV)
in 1 cup, sliced
Database: Standard Release (Common)
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Atlantic Herring
(Fish Herring Atlantic Cooked Dry Heat)
32.9g
(66% DV)
in 1 fillet
Database: Standard Release (Common)
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Roast Duck
(Duck Domesticated Meat Only Cooked Roasted)
32.9g
(66% DV)
in 1 cup, chopped or diced
Database: Standard Release (Common)
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Cooked Trout
(Fish Trout Rainbow Wild Cooked Dry Heat)
32.8g
(66% DV)
in 1 fillet
Database: Standard Release (Common)
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Roasted Chicken Thigh
(Chicken Broilers Or Fryers Thigh Meat And Skin Cooked Roasted)
31.9g
(64% DV)
in 1 thigh with skin
Database: Standard Release (Common)
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Raw Chicken Thigh
(Chicken Broilers Or Fryers Thigh Meat And Skin Raw)
31.9g
(64% DV)
in 1 thigh with skin
Database: Standard Release (Common)
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Smoked Whitefish
(Fish Whitefish Mixed Species Smoked)
31.8g
(64% DV)
in 1 cup, cooked
Database: Standard Release (Common)
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Low Fat Cured Ham
(Pork Cured Ham Boneless Regular (Approximately 11% Fat) Roasted)
31.7g
(63% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Walleye Pike
(Fish Pike Walleye Cooked Dry Heat)
30.4g
(61% DV)
in 1 fillet
Database: Standard Release (Common)
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Cooked Haddock
(Fish Haddock Cooked Dry Heat)
30g
(60% DV)
in 1 fillet
Database: Standard Release (Common)
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Country-Style Roasted Pork Ribs
(Pork Fresh Loin Country-Style Ribs Separable Lean And Fat Bone-In Cooked Roasted)
30g
(60% DV)
in 1 rack
Database: Standard Release (Common)
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Lean Cured Ham
(Pork Cured Ham Boneless Extra Lean (Approximately 5% Fat) Roasted)
29.3g
(59% DV)
in 1 cup
Database: Standard Release (Common)
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Subway Tuna Sub
(Subway Tuna Sub On White Bread With Lettuce And Tomato)
29.2g
(58% DV)
in 6 inch sub
Database: Standard Release (Common)
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Cured Ham
(Pork Cured Ham Regular (Approximately 13% Fat) Canned Roasted)
28.7g
(57% DV)
in 1 cup
Database: Standard Release (Common)
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Braised Cube Steak
(Beef Round Bottom Round Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Braised)
28.5g
(57% DV)
in 3 oz
Database: Standard Release (Common)
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Beef Chuck Pot Roast
(Beef Chuck Arm Pot Roast Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Braised)
28.4g
(57% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Striped Bass
(Fish Bass Striped Cooked Dry Heat)
28.2g
(56% DV)
in 1 fillet
Database: Standard Release (Common)
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Striped Bass (Raw)
(Fish Bass Striped Raw)
28.2g
(56% DV)
in 1 fillet
Database: Standard Release (Common)
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Cooked Cuttlefish
(Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
27.6g
(55% DV)
in 3 oz
Database: Standard Release (Common)
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Braised Beef Or Chuck Stew
(Beef Chuck For Stew Separable Lean And Fat All Grades Cooked Braised)
27.5g
(55% DV)
in 3 oz
Database: Standard Release (Common)
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Quesadilla With Chicken
(Fast Foods Quesadilla With Chicken)
27.1g
(54% DV)
in 1 each quesadilla
Database: Standard Release (Common)
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Emu Steak
(Emu Fan Fillet Cooked Broiled)
26.6g
(53% DV)
in 1 serving ( 3 oz )
Database: Standard Release (Common)
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Smoked Sturgeon
(Fish Sturgeon Mixed Species Smoked)
26.5g
(53% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Catfish
(Fish Catfish Channel Wild Cooked Dry Heat)
26.4g
(53% DV)
in 1 fillet
Database: Standard Release (Common)
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Uncooked Oats
(Oats (Includes Foods For Usda's Food Distribution Program))
26.3g
(53% DV)
in 1 cup
Database: Standard Release (Common)
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London Broil
(Beef Round Top Round Steak Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Broiled)
26.1g
(52% DV)
in 3 oz
Database: Standard Release (Common)
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Grilled Beef Tenderloin Steak
(Beef Loin Tenderloin Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
26.1g
(52% DV)
in 3 oz
Database: Standard Release (Common)
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Canned Shrimp
(Crustaceans Shrimp Mixed Species Canned)
26.1g
(52% DV)
in 1 cup
Database: Standard Release (Common)
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Alaskan King Crab
(Crustaceans Crab Alaska King Cooked Moist Heat)
25.9g
(52% DV)
in 1 leg
Database: Standard Release (Common)
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Boiled Lupin Beans
(Lupins Mature Seeds Cooked Boiled Without Salt)
25.8g
(52% DV)
in 1 cup
Database: Standard Release (Common)
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Lupin Beans (Cooked)
(Lupins Mature Seeds Cooked Boiled With Salt)
25.8g
(52% DV)
in 1 cup
Database: Standard Release (Common)
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Roasted Turkey Drumstick
(Turkey Drumstick From Whole Bird Meat Only Roasted)
25.6g
(51% DV)
in 3 oz
Database: Standard Release (Common)
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Grilled Top Round Steak
(Beef Round Top Round Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
25.6g
(51% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Deer Tenderloin
(Game Meat Deer Tenderloin Separable Lean Only Cooked Broiled)
25.4g
(51% DV)
in 1 serving ( 3 oz )
Database: Standard Release (Common)
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Octopus (Cooked)
(Mollusks Octopus Common Cooked Moist Heat)
25.3g
(51% DV)
in 3 oz
Database: Standard Release (Common)
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Raw Skinless Chicken Drumstick
(Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Raw)
25.2g
(50% DV)
in 1 drumstick with skin
Database: Standard Release (Common)
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Roasted Beef Eye Of Round Roast
(Beef Round Eye Of Round Roast Boneless Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Roasted)
25.2g
(50% DV)
in 3 oz
Database: Standard Release (Common)
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Ostrich Steak
(Ostrich Inside Strip Cooked)
25g
(50% DV)
in 1 serving ( 3 oz )
Database: Standard Release (Common)
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Broiled Sirloin Strip Steak
(Beef Top Sirloin Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Broiled)
24.9g
(50% DV)
in 3 oz
Database: Standard Release (Common)
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Broiled Beef Round
(Beef Round Full Cut Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Broiled)
24.8g
(50% DV)
in 3 oz
Database: Standard Release (Common)
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Pork Spare Ribs
(Pork Fresh Spareribs Separable Lean And Fat Cooked Braised)
24.7g
(49% DV)
in 3 oz
Database: Standard Release (Common)
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Roasted Chicken Drumsticks
(Chicken Broilers Or Fryers Drumstick Meat And Skin Cooked Roasted)
24.5g
(49% DV)
in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
Database: Standard Release (Common)
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Braised Pork Loin
(Pork Fresh Loin Whole Separable Lean Only Cooked Braised)
24.3g
(49% DV)
in 3 oz
Database: Standard Release (Common)
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Roasted Turkey
(Turkey Whole Meat And Skin Cooked Roasted)
24.3g
(49% DV)
in 3 oz
Database: Standard Release (Common)
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Roasted Lean Buffalo
(Game Meat Bison Separable Lean Only Cooked Roasted)
24.2g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Canned Blue Crab
(Crustaceans Crab Blue Canned)
24.1g
(48% DV)
in 1 cup
Database: Standard Release (Common)
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Roasted Wild Boar
(Game Meat Boar Wild Cooked Roasted)
24.1g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Lamb Sirloin
(Lamb Leg Sirloin Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
24.1g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Gelatin
(Gelatins Dry Powder Unsweetened)
24g
(48% DV)
in 1 package (1 oz)
Database: Standard Release (Common)
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Cooked Skipjack
(Fish Tuna Skipjack Fresh Cooked Dry Heat)
24g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Sea Bass
(Fish Sea Bass Mixed Species Cooked Dry Heat)
23.9g
(48% DV)
in 1 fillet
Database: Standard Release (Common)
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Grilled Porterhouse Steak
(Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
23.9g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Lamb Shank
(Lamb Leg Shank Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
23.9g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Top Blade Chuck Steak
(Beef Shoulder Top Blade Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
23.9g
(48% DV)
in 3 oz
Database: Standard Release (Common)
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Buffalo Sirloin Steak
(Game Meat Bison Top Sirloin Separable Lean Only 1 Inch Steak Cooked Broiled)
23.8g
(48% DV)
in 1 serving ( 3 oz )
Database: Standard Release (Common)
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Grilled T-Bone Steak
(Beef Short Loin T-Bone Steak Bone-In Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
23.7g
(47% DV)
in 3 oz
Database: Standard Release (Common)
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Roasted Turkey Thigh
(Turkey Thigh From Whole Bird Meat Only Roasted)
23.6g
(47% DV)
in 3 oz
Database: Standard Release (Common)
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Roast Turkey Dark Meat
(Turkey Whole Dark Meat Cooked Roasted)
23.6g
(47% DV)
in 1 serving
Database: Standard Release (Common)
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Broiled Lean Beef Flank Steak
(Beef Flank Steak Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Broiled)
23.6g
(47% DV)
in 3 oz
Database: Standard Release (Common)
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Grilled Porterhouse Steak (Choice)
(Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
23.5g
(47% DV)
in 3 oz
Database: Standard Release (Common)
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Grilled T-Bone Steak (Choice)
(Beef Short Loin T-Bone Steak Bone-In Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
23.4g
(47% DV)
in 3 oz
Database: Standard Release (Common)
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Raw Tilapia
(Fish Tilapia Raw)
23.3g
(47% DV)
in 1 fillet
Database: Standard Release (Common)
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Roasted Skinless Chicken Drumstick
(Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Cooked Roasted)
23.3g
(47% DV)
in 1 drumstick without skin
Database: Standard Release (Common)
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Pork Loin
(Pork Fresh Loin Whole Separable Lean And Fat Cooked Broiled)
23.2g
(46% DV)
in 3 oz
Database: Standard Release (Common)
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Canned Sockeye Salmon
(Salmon Sockeye Canned Drained Solids Without Skin And Bones)
22.4g
(45% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Spiny Lobster
(Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
22.4g
(45% DV)
in 3 oz
Database: Standard Release (Common)
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Roasted Pork Tenderloin
(Pork Fresh Loin Tenderloin Separable Lean Only Cooked Roasted)
22.2g
(44% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Green Soybeans
(Soybeans Green Cooked Boiled Drained Without Salt)
22.2g
(44% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked King Mackerel
(Fish Mackerel King Cooked Dry Heat)
22.1g
(44% DV)
in 3 oz
Database: Standard Release (Common)
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Broiled Turkey Patties
(Turkey Ground 85% Lean 15% Fat Patties Broiled)
22g
(44% DV)
in 3 oz
Database: Standard Release (Common)
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Panfried Beef Hamburger
(Beef Ground 70% Lean Meat / 30% Fat Crumbles Cooked Pan-Browned)
21.7g
(43% DV)
in 3 oz
Database: Standard Release (Common)
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Boston Steak (Pork)
(Pork Fresh Shoulder Blade Boston (Steaks) Separable Lean And Fat Cooked Broiled)
21.7g
(43% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Clams
(Mollusks Clam Mixed Species Cooked Moist Heat)
21.7g
(43% DV)
in 3 oz
Database: Standard Release (Common)
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Lamb Liver (Cooked)
(Lamb Variety Meats And By-Products Liver Cooked Pan-Fried)
21.7g
(43% DV)
in 3 oz
Database: Standard Release (Common)
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Pan Fried Beef Liver
(Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
21.5g
(43% DV)
in 1 slice
Database: Standard Release (Common)
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Cooked Pollock
(Fish Pollock Atlantic Cooked Dry Heat)
21.2g
(42% DV)
in 3 oz
Database: Standard Release (Common)
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Blue Crab
(Crustaceans Crab Blue Cooked Moist Heat)
21.1g
(42% DV)
in 1 cup, flaked and pieces
Database: Standard Release (Common)
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Canned Pink Salmon
(Fish Salmon Pink Canned Drained Solids Without Skin And Bones)
20.9g
(42% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Pompano
(Fish Pompano Florida Cooked Dry Heat)
20.8g
(42% DV)
in 1 fillet
Database: Standard Release (Common)
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Cooked Whitefish
(Fish Whitefish Mixed Species Cooked Dry Heat)
20.8g
(42% DV)
in 3 oz
Database: Standard Release (Common)
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Pan-Broiled Ground Bison
(Game Meat Bison Ground Cooked Pan-Broiled)
20.7g
(41% DV)
in 1 patty ( yield from 112.7 g raw meat )
Database: Standard Release (Common)
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Canned Clams
(Mollusks Clam Mixed Species Canned Drained Solids)
20.6g
(41% DV)
in 3 oz
Database: Standard Release (Common)
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Roasted Chicken Wings
(Chicken Broilers Or Fryers Wing Meat And Skin Cooked Roasted)
20.2g
(40% DV)
in 1 piece
Database: Standard Release (Common)
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Cooked Blue Mussels
(Mollusks Mussel Blue Cooked Moist Heat)
20.2g
(40% DV)
in 3 oz
Database: Standard Release (Common)
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Queen Crab (Cooked)
(Crustaceans Crab Queen Cooked Moist Heat)
20.2g
(40% DV)
in 3 oz
Database: Standard Release (Common)
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Canned Salmon
(Fish Salmon Sockeye Canned Drained Solids)
20.1g
(40% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Swordfish
(Fish Swordfish Cooked Dry Heat)
19.9g
(40% DV)
in 3 oz
Database: Standard Release (Common)
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Lowfat Greek Yogurt
(Yogurt Greek Plain Lowfat)
19.9g
(40% DV)
in 1 container (7 oz)
Database: Standard Release (Common)
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Bluefin Tuna (Raw)
(Fish Tuna Fresh Bluefin Raw)
19.8g
(40% DV)
in 3 oz
Database: Standard Release (Common)
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Yellowtail (Raw)
(Fish Yellowtail Mixed Species Raw)
19.7g
(39% DV)
in 3 oz
Database: Standard Release (Common)
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Canned Navy Beans
(Beans Navy Mature Seeds Canned)
19.7g
(39% DV)
in 1 cup
Database: Standard Release (Common)
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Roasted Pork Backribs
(Pork Fresh Backribs Separable Lean And Fat Cooked Roasted)
19.6g
(39% DV)
in 3 oz
Database: Standard Release (Common)
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Cooked Shrimp
(Crustaceans Shrimp Mixed Species Cooked Moist Heat (May Contain Additives To Retain Moisture))
19.4g
(39% DV)
in 3 oz
Database: Standard Release (Common)
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