Which foods have the most protein per 100 grams?
The food highest in protein per 100 g is Soy protein isolate at 88.3 g, followed by Soy protein isolate, potassium type (88.3 g) and Gelatins, dry powder, unsweetened (85.6 g). Values are per 100 g of food.
| # | Food | Category | Protein per 100 g (g) | kcal / 100 g | Fiber (g / 100 g) |
|---|---|---|---|---|---|
| 1 | Soy protein isolate | Legumes and Legume Products | 88.3 | 335 | 0.0 |
| 2 | Soy protein isolate, potassium type | Legumes and Legume Products | 88.3 | 321 | 0.0 |
| 3 | Gelatins, dry powder, unsweetened | Sweets | 85.6 | 335 | 0.0 |
| 4 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 84.1 | 357 | 0.0 |
| 5 | Seal, bearded (Oogruk), meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 82.6 | 351 | 0.0 |
| 6 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 82.4 | 376 | 0.0 |
| 7 | Egg, white, dried | Dairy and Egg Products | 81.1 | 382 | 0.0 |
| 8 | Beverages, Protein powder whey based | Beverages | 78.1 | 352 | 3.1 |
| 9 | Steelhead trout, dried, flesh (Shoshone Bannock) | American Indian/Alaska Native Foods | 77.3 | 382 | 0.0 |
| 10 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 76.9 | 351 | 0.0 |
| 11 | Vital wheat gluten | Cereal Grains and Pasta | 75.2 | 370 | 0.6 |
| 12 | Whale, beluga, meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 69.9 | 327 | 0.0 |
| 13 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 66.7 | 385 | 0.0 |
| 14 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 63.6 | 328 | 5.5 |
| 15 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 63.6 | 328 | 5.5 |
| 16 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 62.8 | 290 | 0.0 |
| 17 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 62.4 | 371 | 0.0 |
| 18 | Seal, bearded (Oogruk), meat, partially dried (Alaska Native) | American Indian/Alaska Native Foods | 62.4 | 270 | — |
| 19 | Fish, salmon, chum, dried (Alaska Native) | American Indian/Alaska Native Foods | 62.1 | 378 | 0.0 |
| 20 | Snacks, pork skins, plain | Snacks | 61.3 | 544 | 0.0 |
| 21 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 60.6 | 345 | 0.0 |
| 22 | Fish, herring eggs, Pacific, dry (Alaska Native) | American Indian/Alaska Native Foods | 60.4 | 312 | — |
| 23 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 59.4 | 271 | 0.0 |
| 24 | Beverages, Whey protein powder isolate | Beverages | 58.1 | 359 | 0.0 |
| 25 | Snacks, pork skins, barbecue-flavor | Snacks | 57.9 | 538 | — |
| 26 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.5 | 290 | 3.6 |
| 27 | Walrus, meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 57.0 | 251 | — |
| 28 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 56.2 | 386 | 0.0 |
| 29 | Beverages, Protein powder soy based | Beverages | 55.6 | 388 | 6.7 |
| 30 | Egg substitute, powder | Dairy and Egg Products | 55.5 | 444 | 0.0 |
| 31 | Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C | Sweets | 55.3 | 345 | 0.0 |
| 32 | Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium | Sweets | 55.3 | 345 | 0.0 |
| 33 | Beverages, nutritional shake mix, high protein, powder | Beverages | 53.6 | 392 | 0.0 |
| 34 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 52.5 | 477 | 7.2 |
| 35 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 52.4 | 470 | 1.2 |
| 36 | Peanut flour, defatted | Legumes and Legume Products | 52.2 | 327 | 15.8 |
| 37 | Caribou, rump meat, half dried (Alaska Native) | American Indian/Alaska Native Foods | 52.1 | 255 | 0.0 |
| 38 | Soy flour, defatted | Legumes and Legume Products | 51.5 | 327 | 17.5 |
| 39 | Flour, soy, defatted | Legumes and Legume Products | 51.1 | 366 | — |
| 40 | Seeds, sesame flour, low-fat | Nut and Seed Products | 50.1 | 333 | — |
| 41 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 50.0 | 396 | 2.0 |
| 42 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 49.8 | 332 | — |
| 43 | Soy flour, low-fat | Legumes and Legume Products | 49.8 | 372 | 16.0 |
| 44 | Soy meal, defatted, raw | Legumes and Legume Products | 49.2 | 337 | — |
| 45 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 49.1 | 367 | — |
| 46 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 48.2 | 615 | 0.0 |
| 47 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 48.1 | 326 | 5.2 |
| 48 | Egg, whole, dried | Dairy and Egg Products | 48.0 | 592 | 0.0 |
| 49 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 47.7 | 275 | 0.0 |
| 50 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 47.6 | 405 | 0.0 |
Method
- Values are per 100 g of food, as reported in USDA FoodData Central.
- Source: SR Legacy (April 2018 release) and Foundation Foods (April 2026 release), deduplicated.
- The table lists the top 50 foods, sorted by the ranking value.
This list ranks foods by protein per 100 g, so the entries near the top are the most concentrated sources of protein by weight.
Values are per 100 g of food. A high rank means high protein density, not that a food is the only or best choice overall.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. SR Legacy (April 2018).
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Foundation Foods (April 2026).