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Food Name | Calories | Protein | % Protein Calorie |
Soy protein isolate, potassium type, crude protein basis | 321 | 88.3 | 96 |
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO | 388 | 87.8 | 91 |
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus | 380 | 86.0 | 91 |
Gelatins, dry powder, unsweetened | 335 | 85.6 | 100 |
Egg, white, dried, stabilized, glucose reduced | 362 | 84.6 | 94 |
Seal, bearded (Oogruk), meat, dried (Alaska Native) | 351 | 82.6 | 94 |
Egg, white, dried, powder, stabilized, glucose reduced | 376 | 82.4 | 95 |
Egg, white, dried | 382 | 81.1 | 91 |
Soy protein isolate | 338 | 80.7 | 84 |
Soy protein isolate, potassium type | 326 | 80.7 | 88 |
Steelhead trout, dried, flesh (Shoshone Bannock) | 382 | 77.3 | 81 |
Egg, white, dried, flakes, stabilized, glucose reduced | 351 | 76.9 | 95 |
Vital wheat gluten | 370 | 75.2 | 81 |
Whale, beluga, meat, dried (Alaska Native) | 327 | 69.9 | 85 |
|
Usage Note
- Nutrition data are calculated per 100g (3.5 oz) of food weight.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
- Click on a number in table footer to go to a particular page.
Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
About This Protein Rich Foods Database
This unique protein database provides not only the absolute protein content of foods by food weight but also the percentage of calories of foods from protein. The ability to search and sort foods by any of these criteria (food name, protein, protein calorie) makes this database a most convenient tools to compare and identify high-protein foods.
Protein
information from the
National Institutes of Health
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can't make on its own. Plant proteins are incomplete. You must combine them to get all of the amino acids your body needs.
It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates. The average person needs 50 to 65 grams of protein each day. This is the amount in four ounces of meat plus a cup of cottage cheese.
For protein quality of 8,000+ common foods see: Protein Quality of Foods.
Who might benefit from a high-protein diet?
A high-protein diet is often recommended by bodybuilders and nutritionists to help build muscle and lose fat. It should not be confused with low-carb diets, such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat.
High-protein Food and Weight Training
Protein is described as essential by advocates of the high-protein diet, which includes a large proportion of the bodybuilding community. Protein provides the muscle with amino acids required to repair the damage done by anaerobic exercise. Some consume protein supplements after bodybuilding workouts, as they provide a quick and easily consumable protein source. Alternatively, meat, beans, or other high-protein foods are consumed.
It is worth noting that it is possible to maintain a strict vegan high-protein diet, though due to the lower nutrient density of plant-based foods this requires a larger absolute volume of food compared to a non-vegan diet. Simply put, vegans must consume more vegan food to get more protein.
Although some testing shows that the body will absorb and use a greater amount of protein after bodybuilding-type exercises than under more sedentary circumstances, and some studies on weight training show clinically significant gains in muscle with a very high protein diet when compared to more moderate intake, in some studies increased protein intake fails to translate into functional differences. However, consistently consuming less protein than an individual's body requires (estimated as 0.7 g of protein per kg of body weight per day for a sedentary individual) causes loss of existing lean body mass, even with an excessively high-calorie diet.
Our Protein and Amino Acid Online Databases
See our most complete directory of Protein and Amino Acid Online Databases with nutrient databases from the US, UK, Canada, France, Italy, Sweden, Switzerland, etc.
Foods with Highest Calorie Content from Protein
The foods in list below are true protein rich foods: those not only with high protein content per food weight but also with highest percentage of their calories coming from protein (as opposed to calories from fat, carbohydrate and alcohol).
Protein contents are in grams per 100 grams of food weight and % Protein Calorie is the percentage of calories of a food contributed by its protein.
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 23.6 |
96 |
| Frog legs, steamed |
| 25.5 |
93 |
| Tuna, canned, water pack |
| 22.4 |
93 |
| Cod, steamed or poached |
| 24.4 |
93 |
| Pike, steamed or poached |
| 62.8 |
92 |
| Cod, dried, salted |
| 17.9 |
92 |
| Cod, dried, salted, salt removed in water |
| 23.9 |
92 |
| Haddock, steamed or poached |
| 29.6 |
92 |
| Tuna, fresh, steamed or poached |
| 10.9 |
91 |
| Egg, white only, raw |
| 10.9 |
91 |
| Egg, white only, cooked |
| 24.2 |
90 |
| Perch, steamed or poached |
| 31.7 |
90 |
| Cheese, Mozzarella, nonfat or fat free |
| 20.3 |
89 |
| Lobster, steamed or boiled |
| 20.3 |
89 |
| Lobster, without shell, steamed or boiled |
| 23.6 |
88 |
| Flounder, steamed or poached |
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 16.6 |
86 |
| Crayfish, boiled or steamed |
| 23.2 |
86 |
| Whiting, steamed or poached |
| 17.3 |
86 |
| Cheese, cottage, dry curd |
| 17.1 |
86 |
| Cheese, cottage, salted, dry curd |
| 26.3 |
86 |
| Conch, baked or broiled |
| 29.8 |
84 |
| Venison/deer steak, cooked |
| 23.3 |
84 |
| Ocean perch, steamed or poached |
| 20.0 |
83 |
| Crab, hard shell, steamed |
| 31.1 |
81 |
| Beef, dried, chipped, uncooked |
| 28.7 |
81 |
| Chicken, breast, stewed, skin not eaten |
| 26.5 |
81 |
| Shrimp, steamed or boiled |
| 32.9 |
81 |
| Rabbit, wild, cooked |
| 29.8 |
80 |
| Turkey, light meat, cooked, skin not eaten |
| 29.8 |
80 |
| Turkey, light meat, roasted, skin not eaten |
| 23.0 |
80 |
| Sea bass, steamed or poached |
| 28.5 |
80 |
| Chicken or turkey pate with vegetables, diet |
| 36.1 |
80 |
| Venison/deer, stewed |
| 36.1 |
80 |
| Venison/deer ribs, cooked |
| 36.1 |
80 |
| Venison/deer, roasted |
| 30.6 |
80 |
| Turkey, wing, cooked, skin not eaten |
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 27.0 |
80 |
| Goat ribs, cooked |
| 30.8 |
79 |
| Chicken, breast, skin not eaten |
| 30.8 |
79 |
| Chicken, breast, roasted, broiled, or baked, skin not eaten |
| 35.1 |
79 |
| Venison/deer, cured |
| 29.7 |
77 |
| Octopus, dried, boiled |
| 22.5 |
76 |
| Sweetbreads, cooked |
| 22.3 |
76 |
| Smelt, steamed or poached |
| 32.9 |
76 |
| Veal, cooked, lean only eaten |
| 32.9 |
76 |
| Veal cutlet or steak, broiled, lean only eaten |
| 32.9 |
76 |
| Veal cutlet or steak, lean only eaten |
| 32.9 |
76 |
| Veal cutlet or steak, fried, lean only eaten |
| 33.3 |
76 |
| Chicken, breast, fried, no coating, skin not eaten |
| 33.3 |
76 |
| Chicken, breast, coated, baked or fried, prepared with skin, skin/coating not eaten |
| 33.3 |
76 |
| Chicken, breast, coated, baked or fried, prepared skinless, coating not eaten |
| 23.6 |
75 |
| Porgy, steamed or poached |
| 27.3 |
75 |
| Tuna, fresh, cooked |
| 27.3 |
75 |
| Tuna, fresh, baked or broiled |
| 28.2 |
74 |
| Armadillo, cooked |
| 47.3 |
73 |
| Snails, steamed or poached |
| 21.9 |
73 |
| Fish, baked or broiled |
| 15.8 |
73 |
| Clams, steamed or boiled |
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 23.2 |
73 |
| Cornish game hen, roasted, skin not eaten |
| 23.2 |
73 |
| Cornish game hen, cooked, skin not eaten |
| 27.5 |
73 |
| Veal cutlet or steak, broiled |
| 27.5 |
73 |
| Veal cutlet or steak, broiled, lean and fat eaten |
| 29.2 |
72 |
| Turkey, light and dark meat, roasted, skin not eaten |
| 29.3 |
72 |
| Turkey, light or dark meat, smoked, cooked, skin not eaten |
| 22.5 |
72 |
| Pike, baked or broiled |
| 27.9 |
72 |
| Pork, tenderloin, cooked |
| 24.9 |
72 |
| Salmon, steamed or poached |
| 35.9 |
72 |
| Veal cutlet or steak, lean and fat eaten |
| 29.1 |
72 |
| Turkey, light meat, breaded, baked or fried, skin not eaten |
| 17.9 |
72 |
| Squid, steamed or boiled |
| 12.4 |
71 |
| Cheese, cottage, lowfat, low sodium |
| 22.1 |
71 |
| Haddock, baked or broiled |
| 22.5 |
71 |
| Croaker, steamed or poached |
| 12.4 |
71 |
| Cheese, cottage, lowfat (1-2% fat) |
| 19.8 |
71 |
| Lobster, baked or broiled |
| 20.9 |
71 |
| Cod, baked or broiled |
| 22.6 |
71 |
| Perch, baked or broiled |
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 27.8 |
70 |
| Yeast extract spread |
| 22.1 |
70 |
| Venison/deer with gravy (mixture) |
| 12.4 |
69 |
| Cheese, cottage, lowfat, lactose reduced |
| 24.5 |
69 |
| Mullet, steamed or poached |
| 28.1 |
69 |
| Chicken, drumstick, roasted, broiled, or baked, skin not eaten |
| 28.1 |
69 |
| Chicken, drumstick, skin not eaten |
| 33.9 |
69 |
| Abalone, steamed or poached |
| 22.0 |
69 |
| Flounder, baked or broiled |
| 25.1 |
69 |
| Swordfish, steamed or poached |
| 17.1 |
68 |
| Turkey or chicken breast, prepackaged or deli, luncheon meat |
| 27.3 |
68 |
| Chicken, drumstick, stewed, skin not eaten |
| 29.2 |
68 |
| Tuna, fresh, dried |
| 11.5 |
68 |
| Marinated fish (Ceviche) |
| 21.4 |
68 |
| Whiting, baked or broiled |
| 10.9 |
67 |
| Cheese, cottage, lowfat, with vegetables |
| 26.6 |
67 |
| Shark, steamed or poached |
| 26.6 |
67 |
| Ray, steamed or poached |
| 33.7 |
67 |
| Veal cutlet or steak |
| 27.6 |
67 |
| Pork, tenderloin, baked |
| 25.1 |
67 |
| Pork roast, smoked or cured, cooked, lean only eaten |
| 25.1 |
67 |
| Ham, smoked or cured, cooked, lean only eaten |
| 29.9 |
67 |
| Steak, cooked, lean only eaten |
| 29.8 |
67 |
| Beef steak, lean only eaten |
| 29.8 |
67 |
| Beef steak, broiled or baked, lean only eaten |
| 24.5 |
66 |
| Shrimp, baked or broiled |
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 28.1 |
66 |
| Beef, bacon, cooked, lean only eaten |
| 21.8 |
66 |
| Ocean perch, cooked |
| 21.8 |
66 |
| Ocean perch, baked or broiled |
| 19.6 |
66 |
| Turkey ham, sliced, extra lean, prepackaged or deli, luncheon meat |
| 19.6 |
66 |
| Shrimp teriyaki (shrimp with soy-based sauce) (mixture) |
| 26.9 |
66 |
| Turkey light or dark meat, stewed, skin eaten |
| 26.9 |
66 |
| Turkey, light or dark meat, stewed |
| 28.4 |
66 |
| Cheese, Swiss, lowfat |
| 17.3 |
66 |
| Ham, sliced, extra lean, prepackaged or deli, luncheon meat |
| 17.3 |
66 |
| Ham, luncheon meat, chopped, minced, pressed, spiced, lowfat, not canned |
| 18.7 |
65 |
| Chicken in butter sauce with potatoes and vegetable (diet frozen meal) |
| 15.7 |
65 |
| Fish with tomato-based sauce (mixture) |
| 27.0 |
65 |
| Turkey, light or dark meat, stewed, skin not eaten |
| 28.2 |
65 |
| Turkey, light or dark meat, battered, fried, skin not eaten |
| 27.1 |
64 |
| Chicken, stewed, skin not eaten |
| 18.5 |
64 |
| Ham, smoked or cured, canned, lean only eaten |
| 20.7 |
64 |
| Sturgeon, baked or broiled |
| 20.0 |
64 |
| Sturgeon, steamed |
| 28.5 |
64 |
| Turkey, dark meat, roasted, skin not eaten |
| 28.3 |
64 |
| Turkey, thigh, cooked, skin not eaten |
| 28.3 |
64 |
| Turkey, drumstick, cooked, skin not eaten |
| 28.3 |
64 |
| Turkey, drumstick, roasted, skin not eaten |
| 16.2 |
64 |
| Scallops, steamed or boiled |
| Protein (g) |
% Protein Calorie |
Foods with Highest Percentage of Calories from Protein |
| 20.2 |
64 |
| Scallops, baked or broiled |
| 28.8 |
63 |
| Chicken, chicken roll, roasted |
| 28.7 |
63 |
| Chicken, roasted, broiled, or baked, skin not eaten |
| 28.7 |
63 |
| Chicken, skin not eaten |
| 29.9 |
63 |
| Veal chop, lean only eaten |
| 26.4 |
63 |
| Trout, steamed or poached |
| 28.8 |
63 |
| Beef liver, braised |
| 21.9 |
63 |
| Goat head, cooked |
| 29.6 |
63 |
| Chicken, breast, skin eaten |
| 29.6 |
63 |
| Chicken, breast, roasted, broiled, or baked |
| 29.6 |
63 |
| Chicken, breast, roasted, broiled, or baked, skin eaten |
| 21.1 |
63 |
| Chicken or turkey teriyaki (chicken or turkey with soy-based sauce) |
| 26.3 |
63 |
| Beef liver, fried |
| 26.1 |
63 |
| Veal chop, broiled, lean only eaten |
| 26.2 |
63 |
| Veal, roasted, lean only eaten |
| 27.0 |
63 |
| Chicken, wing, stewed, skin not eaten |
| 30.2 |
62 |
| Chicken, wing, roasted, broiled, or baked, skin not eaten |
| 30.2 |
62 |
| Chicken, wing, skin not eaten |
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