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Usage Notes

• Protein (measured in grams) and calories are calculated per 100g of food.
• This protein content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by protein or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Use This Protein Database as Companion for the Following Diets

• Michael Eades: Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health--in Just Weeks! (See all Weight Loss Diet Books)
• Charles Clark: The New High Protein Diet: Lose Weight Quickly, Easily and Permanently (See all Healthy Diet Cooking Books)
• Loren Cordain: The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat (See all Weight Loss Diet Books)
• Pierre Dukan: The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever

Protein in Diet

Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids.
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Protein Food Sources

Protein-containing foods are grouped as either complete or incomplete proteins.
Complete proteins contain all nine essential amino acids. Complete proteins are found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein.
Incomplete proteins lack one or more of the essential amino acids. Sources of incomplete protein include beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables.
Plant proteins can be combined to provide all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, wheat cereal, and corn and beans.

Whey Protein

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some studies have suggested that whey protein may possess anti-inflammatory or anti-cancer properties. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.

Whey protein typically comes in three major forms: concentrate, isolate, and hydrolysate.
Concentrates contain a low level of fat and cholesterol but, in general, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%–89% protein by weight.
Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well — they are 90%+ protein by weight. Both of these types are mild to slightly milky in taste.
Hydrolysates are whey proteins that are predigested and partially hydrolyzed for the purpose of easier metabolizing, but their cost is generally higher. Highly-hydrolysed whey may be less allergenic than other forms of whey.

Take a Break: Browse Protein Resources and Products on Amazon!

Recommendations

A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.
Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.
The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

High-Protein Food List

List of 100 foods highest in protein content. Protein values are in grams and measured per 100 grams of food weight.

Foods Highest in Protein

Protein

Soy protein isolate, potassium type, crude protein basis

88.3

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO

87.8

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus

86.0

Gelatins, dry powder, unsweetened

85.6

Seal, bearded (Oogruk), meat, dried (Alaska Native)

82.6

Egg, white, dried, powder, glucose reduced

82.4

Egg, white, dried

81.1

Soy protein isolate, potassium type

80.7

Soy protein isolate

80.7

Steelhead trout, dried, flesh (Shoshone Bannock)

77.3

Egg, white, dried, flakes, glucose reduced

76.9

Vital wheat gluten

75.2

Whale, beluga, meat, dried (Alaska Native)

69.9

Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash

63.6

Fish, cod, Atlantic, dried and salted

62.8

Fish, whitefish, dried (Alaska Native)

62.4

Seal, bearded (Oogruk), meat, partially dried (Alaska Native)

62.4

Fish, salmon, chum, dried (Alaska Native)

62.1

Snacks, pork skins, plain

61.3

Salmon, red (sockeye), filets with skin, smoked (Alaska Native)

60.6

Fish, herring eggs, Pacific, dry (Alaska Native)

60.4

Caribou, shoulder meat, dried (Alaska Native)

59.4

Soy protein concentrate, produced by acid wash

58.1

Soy protein concentrate, produced by alcohol extraction

58.1

Snacks, pork skins, barbecue-flavor

57.9

Seaweed, spirulina, dried

57.5

Walrus, meat, dried (Alaska Native)

57.0

Smelt, dried (Alaska Native)

56.2

Egg substitute, powder

55.5

Foods High in Protein

Protein

Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium,

55.3

Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium

55.3

Peanut flour, defatted

52.2

Caribou, rump meat, half dried (Alaska Native)

52.1

Soy flour, low-fat, crude protein basis (N x 6.25)

50.9

Seeds, sesame flour, low-fat

50.1

Protein supplement, milk based, Muscle Milk Light, powder

50.0

Seeds, cottonseed flour, low fat (glandless)

49.8

Soy flour, defatted, crude protein basis (N x 6.25)

49.8

Soy meal, defatted, raw, crude protein basis (N x 6.25)

49.2

Seeds, cottonseed meal, partially defatted (glandless)

49.1

Egg, whole, dried, stabilized, glucose reduced

48.2

Seeds, sunflower seed flour, partially defatted

48.1

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

47.9

Tofu, dried-frozen (koyadofu)

47.9

Mollusks, whelk, unspecified, cooked, moist heat

47.7

Egg, whole, dried

47.4

Soy flour, defatted

47.0

Protein supplement, milk based, Muscle Milk, powder

45.7

Soy flour, low-fat

45.5

Soy meal, defatted, raw

45.0

Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)

44.5

Cheese, parmesan, low sodium

41.6

Seeds, cottonseed flour, partially defatted (glandless)

41.0

Leavening agents, yeast, baker's, active dry

40.4

Seeds, sesame flour, partially defatted

40.3

Parmesan cheese topping, fat free

40.0

Fish, salmon, king, chinook, smoked, brined (Alaska Native)

39.9

Soybeans, mature seeds, dry roasted

39.6

Pork, cured, bacon, cooked, microwaved

38.6

Cheese, parmesan, grated

38.5

Foods High in Protein

Protein

Pork, cured, bacon, cooked, pan-fried

38.3

Meat extender

38.1

Soy flour, full-fat, roasted, crude protein basis (N x 6.25)

38.1

Cheese, parmesan, shredded

37.9

Soy flour, full-fat, raw, crude protein basis (N x 6.25)

37.8

Pork, cured, bacon, cooked, broiled, pan-fried or roasted

37.0

Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium

37.0

Veal, leg (top round), separable lean only, cooked, braised

36.7

Soybeans, mature seeds, raw

36.5

Game meat, deer, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised

36.3

Lupins, mature seeds, raw

36.2

Veal, leg (top round), separable lean and fat, cooked, braised

36.2

Milk, dry, nonfat, regular, without added vitamin A and vitamin D

36.2

Milk, dry, nonfat, regular, with added vitamin A and vitamin D

36.2

Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised

36.1

Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised

36.1

Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised

36.1

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted

35.8

Cheese, parmesan, hard

35.8

Pork, cured, bacon, cooked, baked

35.7

Veal, shoulder, arm, separable lean only, cooked, braised

35.7

Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

35.6

Seeds, safflower seed meal, partially defatted

35.6

Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised

35.6

Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised

35.6

Egg Mix, USDA Commodity

35.6

Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised

35.5

Milk, dry, nonfat, calcium reduced

35.5

Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)

35.3

Soybeans, mature seeds, roasted, salted

35.2

Soybeans, mature seeds, roasted, no salt added

35.2

Foods High in Protein

Protein

Fish, salmon, red, (sockeye), canned, smoked (Alaska Native)

35.2

Milk, dry, nonfat, instant, with added vitamin A and vitamin D

35.1

Milk, dry, nonfat, instant, without added vitamin A and vitamin D

35.1

Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised

34.9

Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised

34.9

Game meat, beaver, cooked, roasted

34.9

Soy flour, full-fat, roasted

34.8

Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised

34.7

Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised

34.7

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