ProteinTally

Rankings

Ranked by protein density

Most protein-dense foods

Ranked by the share of calories that come from protein - the most protein you get per calorie, so the leanest sources come out on top.

All 796 foods in the ProteinTally database, ranked.

Basis: the share of each food's calories that come from protein. This ranks protein per calorie, which is neither protein per serving nor protein per gram.

  1. 1Soy protein isolateProtein supplements · 1 oz (28 g) · 24.7 g protein per serving105% cal
  2. 2Gelatin powderProtein supplements · 1 envelope (7 g) · 6 g protein per serving102% cal
  3. 3ShrimpSeafood · 3 oz cooked (85 g) · 20.4 g protein per serving97% cal
  4. 4Ahi tuna (raw)Seafood · 3 oz raw (85 g) · 20.7 g protein per serving90% cal
  5. 5Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 24.8 g protein per serving90% cal
  6. 6HaddockSeafood · 3 oz cooked (85 g) · 17 g protein per serving89% cal
  7. 7Tuna pouchSeafood · 1 pouch (75 g) · 14.3 g protein per serving89% cal
  8. 8Whey protein powderProtein supplements · 1 scoop (26 g) · 20.3 g protein per serving89% cal
  9. 9Canned tuna (in water)Seafood · 3 oz drained (85 g) · 21.7 g protein per serving88% cal
  10. 10Pacific codSeafood · 3 oz cooked (85 g) · 15.9 g protein per serving88% cal
  11. 11CodSeafood · 3 oz cooked (85 g) · 19.4 g protein per serving87% cal
  12. 12Mahi mahiSeafood · 3 oz cooked (85 g) · 20.1 g protein per serving87% cal
  13. 13MooseMeat & poultry · 3 oz cooked (85 g) · 24.9 g protein per serving87% cal
  14. 14Northern pikeSeafood · 3 oz cooked (85 g) · 21 g protein per serving87% cal
  15. 15Salt codSeafood · 1 oz dried (28 g) · 17.6 g protein per serving87% cal
  16. 16Smoked haddockSeafood · 3 oz (85 g) · 21.4 g protein per serving87% cal
  17. 17Smoked whitefishSeafood · 3 oz (85 g) · 19.9 g protein per serving87% cal
  18. 18Turkey breastMeat & poultry · 3 oz cooked (85 g) · 25.1 g protein per serving87% cal
  19. 19Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 25.6 g protein per serving87% cal
  20. 20Blue crabSeafood · 3 oz cooked (85 g) · 15.2 g protein per serving86% cal
  21. 21Canned crab meatSeafood · 3 oz drained (85 g) · 15.2 g protein per serving86% cal
  22. 22Orange roughySeafood · 3 oz cooked (85 g) · 19.2 g protein per serving86% cal
  23. 23Alaska pollockSeafood · 3 oz cooked (85 g) · 20 g protein per serving85% cal
  24. 24Egg white protein powderProtein supplements · 1 oz (28 g) · 22.7 g protein per serving85% cal
  25. 25LobsterSeafood · 3 oz cooked (85 g) · 16.2 g protein per serving85% cal
  26. 26Skipjack tunaSeafood · 3 oz cooked (85 g) · 24 g protein per serving85% cal
  27. 27Yellow perchSeafood · 3 oz cooked (85 g) · 21.2 g protein per serving85% cal
  28. 28Atlantic pollockSeafood · 3 oz cooked (85 g) · 21.2 g protein per serving84% cal
  29. 29Egg whiteEggs · 1 large white (33 g) · 3.6 g protein per serving84% cal
  30. 30Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 26.9 g protein per serving84% cal
  31. 31GrouperSeafood · 3 oz cooked (85 g) · 21.1 g protein per serving84% cal
  32. 32WatercressVegetables · 1 cup chopped (34 g) · 0.8 g protein per serving84% cal
  33. 33ElkMeat & poultry · 3 oz cooked (85 g) · 25.7 g protein per serving83% cal
  34. 34LingcodSeafood · 3 oz cooked (85 g) · 19.2 g protein per serving83% cal
  35. 35Liquid egg substituteEggs · 1 cup (240 g) · 24 g protein per serving83% cal
  36. 36Canned shrimpSeafood · 3 oz drained (85 g) · 17.3 g protein per serving82% cal
  37. 37Cooked egg whiteEggs · 1 large (33 g) · 3.5 g protein per serving82% cal
  38. 38CuttlefishSeafood · 3 oz cooked (85 g) · 27.6 g protein per serving82% cal
  39. 39Dried shrimpSeafood · 1/4 cup (33.8 g) · 17.2 g protein per serving82% cal
  40. 40Red snapperSeafood · 3 oz cooked (85 g) · 22.4 g protein per serving82% cal
  41. 41Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 23.8 g protein per serving82% cal
  42. 42Snow crabSeafood · 3 oz cooked (85 g) · 20.1 g protein per serving82% cal
  43. 43TilapiaSeafood · 3 oz cooked (85 g) · 22.3 g protein per serving82% cal
  44. 44Turkey wingMeat & poultry · 3 oz cooked (85 g) · 25.6 g protein per serving82% cal
  45. 45WalleyeSeafood · 3 oz cooked (85 g) · 20.8 g protein per serving82% cal
  46. 46ConchSeafood · 1 cup sliced (127 g) · 33.4 g protein per serving81% cal
  47. 47Dried beefMeat & poultry · 1 oz (28 g) · 8.7 g protein per serving81% cal
  48. 48Dungeness crabSeafood · 3 oz cooked (85 g) · 19 g protein per serving81% cal
  49. 49EmuMeat & poultry · 3 oz cooked (85 g) · 26.6 g protein per serving81% cal
  50. 50HalibutSeafood · 3 oz cooked (85 g) · 19.1 g protein per serving81% cal
  51. 51RockfishSeafood · 3 oz cooked (85 g) · 18.9 g protein per serving81% cal
  52. 52WhitingSeafood · 3 oz cooked (85 g) · 20 g protein per serving81% cal
  53. 53CrabSeafood · 3 oz cooked (85 g) · 16.5 g protein per serving80% cal
  54. 54CrayfishSeafood · 3 oz cooked (85 g) · 14.9 g protein per serving80% cal
  55. 55Deli turkey slicesMeat & poultry · 2 slices (56 g) · 12.2 g protein per serving80% cal
  56. 56BisonMeat & poultry · 3 oz cooked (85 g) · 24.1 g protein per serving79% cal
  57. 57Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 25.8 g protein per serving79% cal
  58. 58Duck breastMeat & poultry · 3 oz cooked (85 g) · 23.5 g protein per serving79% cal
  59. 59SpirulinaVegetables · 1 tbsp (7 g) · 4 g protein per serving79% cal
  60. 60Canadian baconMeat & poultry · 1 oz (28 g) · 7.9 g protein per serving78% cal
  61. 61King mackerelSeafood · 3 oz cooked (85 g) · 22.1 g protein per serving78% cal
  62. 62Soy protein concentrateProtein supplements · 1 oz (28 g) · 17.8 g protein per serving78% cal
  63. 63MonkfishSeafood · 3 oz cooked (85 g) · 15.8 g protein per serving77% cal
  64. 64Ocean perchSeafood · 3 oz cooked (85 g) · 15.7 g protein per serving77% cal
  65. 65GoatMeat & poultry · 3 oz cooked (85 g) · 23 g protein per serving76% cal
  66. 66Sea bassSeafood · 3 oz cooked (85 g) · 20.1 g protein per serving76% cal
  67. 67VenisonMeat & poultry · 3 oz cooked (85 g) · 25.7 g protein per serving76% cal
  68. 68Chicken breastMeat & poultry · 3 oz cooked (85 g) · 26.4 g protein per serving75% cal
  69. 69Albacore tuna (canned in water)Seafood · 3 oz drained (85 g) · 20.1 g protein per serving74% cal
  70. 70Ham steakMeat & poultry · 3 oz cooked (85 g) · 23.1 g protein per serving74% cal
  71. 71ScallopsSeafood · 3 oz cooked (85 g) · 17.4 g protein per serving74% cal
  72. 72Spiny lobsterSeafood · 3 oz cooked (85 g) · 22.4 g protein per serving74% cal
  73. 73Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 25.3 g protein per serving73% cal
  74. 74OctopusSeafood · 3 oz cooked (85 g) · 25.3 g protein per serving73% cal
  75. 75OstrichMeat & poultry · 3 oz cooked (85 g) · 23.9 g protein per serving73% cal
  76. 76Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 22.3 g protein per serving73% cal
  77. 77Rainbow smeltSeafood · 3 oz cooked (85 g) · 19.2 g protein per serving73% cal
  78. 78Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 24.7 g protein per serving73% cal
  79. 79Striped bassSeafood · 3 oz cooked (85 g) · 19.3 g protein per serving73% cal
  80. 80SweetbreadsMeat & poultry · 3 oz cooked (85 g) · 19.1 g protein per serving73% cal
  81. 81Veal cutletMeat & poultry · 3 oz cooked (85 g) · 28.2 g protein per serving73% cal
  82. 82Canned salmonSeafood · 3 oz drained (85 g) · 20.9 g protein per serving72% cal
  83. 83Porgy (scup)Seafood · 3 oz cooked (85 g) · 20.6 g protein per serving72% cal
  84. 84Smoked sturgeonSeafood · 3 oz (85 g) · 26.5 g protein per serving72% cal
  85. 85Snails (escargot)Seafood · 3 oz (85 g) · 13.7 g protein per serving72% cal
  86. 86Deli chicken breastMeat & poultry · 1 oz (28 g) · 4.9 g protein per serving71% cal
  87. 87FlounderSeafood · 3 oz cooked (85 g) · 12.9 g protein per serving71% cal
  88. 88Wild boarMeat & poultry · 3 oz cooked (85 g) · 24.1 g protein per serving71% cal
  89. 89TamariSoy foods · 1 tbsp (18 g) · 1.9 g protein per serving70% cal
  90. 90Alfalfa sproutsVegetables · 1 cup (33 g) · 1.3 g protein per serving69% cal
  91. 91Beef heartMeat & poultry · 3 oz cooked (85 g) · 24.2 g protein per serving69% cal
  92. 92Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 23.2 g protein per serving69% cal
  93. 93ClamsSeafood · 3 oz cooked (85 g) · 21.8 g protein per serving69% cal
  94. 94Cottage cheese (1%)Dairy · 1 cup (226 g) · 28 g protein per serving69% cal
  95. 95Greek yogurt (nonfat)Dairy · 1 container (170 g) · 17.3 g protein per serving69% cal
  96. 96Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 22.4 g protein per serving69% cal
  97. 97Top round steakMeat & poultry · 3 oz cooked (85 g) · 27 g protein per serving69% cal
  98. 98WhelkSeafood · 3 oz cooked (85 g) · 40.5 g protein per serving69% cal
  99. 99Beef brisketMeat & poultry · 3 oz cooked (85 g) · 28.2 g protein per serving68% cal
  100. 100Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 27.5 g protein per serving68% cal

Top 100 shown of 796 foods in this list. Browse the full food database for everything else.

Quick answers

Most protein-dense foods 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: the share of each food's calories that come from protein. This ranks protein per calorie, which is neither protein per serving nor protein per gram. All 796 foods in the ProteinTally database, ranked. Figures come from each food's USDA record.

How much protein does soy protein isolate have?

Soy protein isolate tops this list at 105 % cal. It provides 24.7 g of protein per 1 oz (28 g), which is 88.3 g per 100 g.

More lists

Other rankings

Highest-protein foods per servingHighest-protein foods per 100 gHighest-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 servingComplete protein foods per servingHighest-protein whole foods per servingHighest-protein breakfast foods per servingHighest-protein snacks per serving