ProteinTally

Rankings

Ranked by protein per serving

Complete protein foods per serving

Foods that supply all nine essential amino acids in adequate amounts, ranked by protein per typical serving. Everything here is a complete protein on its own.

404 of the 796 foods in the ProteinTally database are complete proteins.

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. Compare these foods per 100 g.

  1. 1Nonfat dry milk powderDairy · 1 cup (120 g) · 36.2 g per 100 g43.4g
  2. 2WhelkSeafood · 3 oz cooked (85 g) · 47.7 g per 100 g40.5g
  3. 3Whole milk powderDairy · 1 cup (128 g) · 26.3 g per 100 g33.7g
  4. 4ConchSeafood · 1 cup sliced (127 g) · 26.3 g per 100 g33.4g
  5. 5Pulled porkMeat & poultry · 1 cup (249 g) · 13.2 g per 100 g32.9g
  6. 6Soybeans (mature)Soy foods · 1 cup cooked (172 g) · 18.2 g per 100 g31.3g
  7. 7Bottom round steakMeat & poultry · 3 oz cooked (85 g) · 34.3 g per 100 g29.2g
  8. 8Veal chopMeat & poultry · 3 oz cooked (85 g) · 33.6 g per 100 g28.6g
  9. 9Veal shoulderMeat & poultry · 3 oz cooked (85 g) · 33.7 g per 100 g28.6g
  10. 10Beef brisketMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  11. 11Veal cutletMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  12. 12Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  13. 13Lamb shoulderMeat & poultry · 3 oz cooked (85 g) · 32.8 g per 100 g27.9g
  14. 14CuttlefishSeafood · 3 oz cooked (85 g) · 32.5 g per 100 g27.6g
  15. 15Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  16. 16PheasantMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  17. 17Top round steakMeat & poultry · 3 oz cooked (85 g) · 31.8 g per 100 g27g
  18. 18Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 31.7 g per 100 g26.9g
  19. 19EmuMeat & poultry · 3 oz cooked (85 g) · 31.3 g per 100 g26.6g
  20. 20Smoked sturgeonSeafood · 3 oz (85 g) · 31.2 g per 100 g26.5g
  21. 21Beef chuck roastMeat & poultry · 3 oz cooked (85 g) · 31.1 g per 100 g26.4g
  22. 22Chicken breastMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  23. 23Lamb shankMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  24. 24CevicheSeafood · 1 cup (250 g) · 10.5 g per 100 g26.3g
  25. 25Lamb liverMeat & poultry · 3 oz cooked (85 g) · 30.6 g per 100 g26g
  26. 26Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  27. 27RabbitMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  28. 28ElkMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  29. 29VenisonMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  30. 30Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  31. 31Turkey wingMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  32. 32Lamb loin chopMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  33. 33Skirt steakMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  34. 34Bluefin tunaSeafood · 3 oz cooked (85 g) · 29.9 g per 100 g25.4g
  35. 35Chicken breast with skinMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  36. 36Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  37. 37OctopusSeafood · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  38. 38Beef sirloin steakMeat & poultry · 3 oz cooked (85 g) · 29.6 g per 100 g25.2g
  39. 39Yellowtail (hamachi)Seafood · 3 oz cooked (85 g) · 29.7 g per 100 g25.2g
  40. 40New York strip steakMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  41. 41Turkey breastMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  42. 42Cottage cheese (4%)Dairy · 1 cup (225 g) · 11.1 g per 100 g25g
  43. 43Soy protein powderProtein supplements · 1 scoop (45 g) · 55.6 g per 100 g25g
  44. 44Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  45. 45MooseMeat & poultry · 3 oz cooked (85 g) · 29.3 g per 100 g24.9g
  46. 46Country-style pork ribsMeat & poultry · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  47. 47Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  48. 48Beef liverMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  49. 49Duck legMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  50. 50GooseMeat & poultry · 3 oz cooked (85 g) · 29 g per 100 g24.7g
  51. 51Light tuna (canned in oil)Seafood · 3 oz drained (85 g) · 29.1 g per 100 g24.7g
  52. 52Pork spare ribsMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  53. 53Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  54. 54Soy protein isolateProtein supplements · 1 oz (28 g) · 88.3 g per 100 g24.7g
  55. 55Beef short ribsMeat & poultry · 3 oz cooked (85 g) · 28.8 g per 100 g24.5g
  56. 56Fish roeSeafood · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  57. 57Roast turkey with skinMeat & poultry · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  58. 58Beef heartMeat & poultry · 3 oz cooked (85 g) · 28.5 g per 100 g24.2g
  59. 59BisonMeat & poultry · 3 oz cooked (85 g) · 28.4 g per 100 g24.1g
  60. 60Leg of lambMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  61. 61Wild boarMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  62. 62Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  63. 63Porterhouse steakMeat & poultry · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  64. 64Skipjack tunaSeafood · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  65. 65OstrichMeat & poultry · 3 oz cooked (85 g) · 28.1 g per 100 g23.9g
  66. 66Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 28 g per 100 g23.8g
  67. 67Flank steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  68. 68T-bone steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  69. 69Duck breastMeat & poultry · 3 oz cooked (85 g) · 27.6 g per 100 g23.5g
  70. 70Turkey dark meatMeat & poultry · 3 oz cooked (85 g) · 27.7 g per 100 g23.5g
  71. 71Beef round tip roastMeat & poultry · 3 oz cooked (85 g) · 27.5 g per 100 g23.4g
  72. 72Chicken dark meatMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  73. 73Ground turkeyMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  74. 74Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  75. 75Whole roasted chickenMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  76. 76Ham steakMeat & poultry · 3 oz cooked (85 g) · 27.2 g per 100 g23.1g
  77. 77GoatMeat & poultry · 3 oz cooked (85 g) · 27.1 g per 100 g23g
  78. 78Pork chopMeat & poultry · 3 oz cooked (85 g) · 27 g per 100 g23g
  79. 79Rotisserie chickenMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  80. 80Tri-tip roastMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  81. 81Egg white protein powderProtein supplements · 1 oz (28 g) · 81.1 g per 100 g22.7g
  82. 82Pork bellyMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  83. 83Pork roastMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  84. 84TroutSeafood · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  85. 85Albacore tuna (canned in oil)Seafood · 3 oz drained (85 g) · 26.5 g per 100 g22.5g
  86. 86Beef tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  87. 87Sockeye salmonSeafood · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  88. 88Canned sockeye salmonSeafood · 3 oz drained (85 g) · 26.3 g per 100 g22.4g
  89. 89Chicken heartsMeat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  90. 90Ground beef (95% lean)Meat & poultry · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  91. 91Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  92. 92Milkfish (bangus)Seafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  93. 93Red snapperSeafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  94. 94Spiny lobsterSeafood · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  95. 95Ground beef (93% lean)Meat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  96. 96Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  97. 97Rack of lambMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  98. 98TilapiaSeafood · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  99. 99Ground beef (90% lean)Meat & poultry · 3 oz cooked (85 g) · 26.1 g per 100 g22.2g
  100. 100King mackerelSeafood · 3 oz cooked (85 g) · 26 g per 100 g22.1g

Top 100 shown of 404 foods in this list. Browse the full food database for everything else.

Quick answers

Complete protein foods per serving FAQ

Which food in this ranking has the most protein per 100g?

Of the 100 foods listed here, Soy protein isolate has the most protein per 100 g, at 88.3 g. A typical 1 oz serving (28 g) provides 24.7 g.

How were these foods ranked?

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. 404 of the 796 foods in the ProteinTally database are complete proteins. Figures come from each food's USDA record.

How much protein does nonfat dry milk powder have?

Nonfat dry milk powder tops this list at 43.4 g. It provides 43.4 g of protein per 1 cup (120 g), which is 36.2 g per 100 g.

More lists

Other rankings

Highest-protein foods per servingHighest-protein foods per 100 gMost protein-dense foodsHighest-protein meats per servingHighest-protein seafood per servingHighest-protein eggs per servingHighest-protein dairy foods per servingHighest-protein soy foods per servingHighest-protein legumes per servingHighest-protein nuts per servingHighest-protein seeds per servingHighest-protein grains per servingHighest-protein vegetables per servingHighest-protein fruits per servingHighest-protein protein supplements per servingHighest-protein vegan foods per servingHighest-protein vegetarian foods per servingHigh-protein, low-calorie foods per servingHighest-protein whole foods per servingHighest-protein breakfast foods per servingHighest-protein snacks per serving