ProteinTally

Rankings

Ranked by protein per serving

Highest-protein breakfast foods per serving

Breakfast staples ranked by protein per typical serving - eggs, yogurt, milk, oats, nut butters, seeds, and more - so you can front-load your protein for the day.

56 of the 796 foods in the ProteinTally database are commonly eaten at breakfast.

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. 1Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  2. 2Cottage cheese (4%)Dairy · 1 cup (225 g) · 11.1 g per 100 g25g
  3. 3Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  4. 4Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  5. 5Turkey sausageMeat & poultry · 3 oz cooked (85 g) · 23.9 g per 100 g20.3g
  6. 6Whey protein powderProtein supplements · 1 scoop (26 g) · 78.1 g per 100 g20.3g
  7. 7HamMeat & poultry · 3 oz (85 g) · 20.9 g per 100 g17.8g
  8. 8Greek yogurt (nonfat)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  9. 9Greek yogurt (2%)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  10. 10Whey protein isolateProtein supplements · 1 scoop (28.7 g) · 58.1 g per 100 g16.7g
  11. 11Oat branGrains · 1 cup (94 g) · 17.3 g per 100 g16.3g
  12. 12Greek yogurt (whole milk)Dairy · 1 container (170 g) · 9 g per 100 g15.3g
  13. 13Yogurt (lowfat, plain)Dairy · 1 cup (245 g) · 5.25 g per 100 g12.9g
  14. 14BagelGrains · 1 medium bagel (105 g) · 10.6 g per 100 g11.1g
  15. 15GranolaGrains · 1 cup (110 g) · 9.82 g per 100 g10.8g
  16. 16Yogurt (nonfat, plain)Dairy · 1 container (170 g) · 5.73 g per 100 g9.7g
  17. 17KefirDairy · 1 cup (244 g) · 3.59 g per 100 g8.8g
  18. 18Hemp seedsSeeds · 1 oz (28 g) · 31.6 g per 100 g8.8g
  19. 19Pork breakfast sausageMeat & poultry · 2 links (46 g) · 18.5 g per 100 g8.5g
  20. 20Milk (skim)Dairy · 1 cup (245 g) · 3.37 g per 100 g8.3g
  21. 21Milk (1%)Dairy · 1 cup (244 g) · 3.37 g per 100 g8.2g
  22. 22Milk (2%)Dairy · 1 cup (244 g) · 3.3 g per 100 g8.1g
  23. 23Cheese omeletEggs · 1 large egg (60 g) · 13.4 g per 100 g8g
  24. 24Chocolate milkDairy · 1 cup (250 g) · 3.17 g per 100 g7.9g
  25. 25Soy milkSoy foods · 1 cup (243 g) · 3.27 g per 100 g7.9g
  26. 26Canadian baconMeat & poultry · 1 oz (28 g) · 28.3 g per 100 g7.9g
  27. 27Milk (whole)Dairy · 1 cup (244 g) · 3.15 g per 100 g7.7g
  28. 28Peanut butterLegumes & beans · 2 tbsp (32 g) · 21.9 g per 100 g7g
  29. 29Almond butterNuts · 2 tbsp (32 g) · 21 g per 100 g6.7g
  30. 30OmeletEggs · 1 large egg (61 g) · 10.6 g per 100 g6.5g
  31. 31Turkey baconMeat & poultry · 2 slices cooked (22 g) · 29.5 g per 100 g6.5g
  32. 32Hard-boiled eggEggs · 1 large (50 g) · 12.6 g per 100 g6.3g
  33. 33Fried eggEggs · 1 large (46 g) · 13.6 g per 100 g6.3g
  34. 34Poached eggEggs · 1 large (50 g) · 12.5 g per 100 g6.3g
  35. 35EggEggs · 1 large (50 g) · 12.4 g per 100 g6.2g
  36. 36Scrambled eggEggs · 1 large (61 g) · 9.99 g per 100 g6.1g
  37. 37Yogurt (whole milk, plain)Dairy · 1 container (170 g) · 3.47 g per 100 g5.9g
  38. 38OatmealGrains · 1 cup cooked (234 g) · 2.54 g per 100 g5.9g
  39. 39Whole wheat English muffinGrains · 1 muffin (66 g) · 8.8 g per 100 g5.8g
  40. 40BaconMeat & poultry · 2 slices cooked (16 g) · 35.7 g per 100 g5.7g
  41. 41Drinkable yogurtDairy · 1 bottle (150 g) · 3.65 g per 100 g5.5g
  42. 42Rolled oatsGrains · 1/2 cup dry (40.5 g) · 13.2 g per 100 g5.3g
  43. 43English muffinGrains · 1 muffin (57 g) · 8.87 g per 100 g5.1g
  44. 44Sprouted wheat breadGrains · 1 slice (38 g) · 13.2 g per 100 g5g
  45. 45Chia seedsSeeds · 1 oz (28 g) · 16.5 g per 100 g4.6g
  46. 46Bran flakesGrains · 1 cup (40 g) · 9.9 g per 100 g4g
  47. 47FlaxseedSeeds · 2 tbsp (21 g) · 18.3 g per 100 g3.8g
  48. 48Egg whiteEggs · 1 large white (33 g) · 10.9 g per 100 g3.6g
  49. 49Cooked egg whiteEggs · 1 large (33 g) · 10.7 g per 100 g3.5g
  50. 50Toasted oat cerealGrains · 1 cup (28 g) · 12.4 g per 100 g3.5g
  51. 51Whole wheat breadGrains · 1 slice (28 g) · 12.4 g per 100 g3.5g
  52. 52Wheat germGrains · 2 tbsp (14 g) · 23.2 g per 100 g3.2g
  53. 53BlackberriesFruits · 1 cup (144 g) · 1.39 g per 100 g2g
  54. 54AvocadoFruits · 1/2 fruit (100 g) · 2 g per 100 g2g
  55. 55BananaFruits · 1 medium (118 g) · 1.09 g per 100 g1.3g
  56. 56OrangeFruits · 1 medium (131 g) · 0.94 g per 100 g1.2g

Quick answers

Highest-protein breakfast foods per serving FAQ

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

Of the 56 foods listed here, Whey protein powder has the most protein per 100 g, at 78.1 g. A typical 1 scoop serving (26 g) provides 20.3 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. 56 of the 796 foods in the ProteinTally database are commonly eaten at breakfast. Figures come from each food's USDA record.

How much protein does cottage cheese (1%) have?

Cottage cheese (1%) tops this list at 28 g. It provides 28 g of protein per 1 cup (226 g), which is 12.4 g per 100 g.

More lists

Other rankings

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