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High-protein foods. The top 30.

Which foods give you the most protein per 100 g? The ranking with serving and calories, so you see what fills you up and what brings a lot of energy along.

Rank	Food	Protein · 100 g	per serving	kcal · 100 g
1	Parmesan1 tbsp (5 g): 1.8 g · 20 kcal	36 g	1.8 g1 tbsp (5 g)	392
2	Chicken breast (roasted)1 piece (110 g): 34 g · 182 kcal	31 g	34 g1 piece (110 g)	165
3	Pumpkin seeds1 tbsp (10 g): 3.0 g · 56 kcal	30 g	3.0 g1 tbsp (10 g)	559
4	Peanuts1 handful (28 g): 7.2 g · 159 kcal	26 g	7.2 g1 handful (28 g)	567
5	Gouda1 slice (20 g): 5.0 g · 71 kcal	25 g	5.0 g1 slice (20 g)	356
6	Turkey breast1 serving (150 g): 35 g · 171 kcal	24 g	35 g1 serving (150 g)	114
7	Cheddar1 slice (25 g): 5.7 g · 101 kcal	23 g	5.7 g1 slice (25 g)	403
8	Chicken breast (raw)1 piece (150 g): 34 g · 180 kcal	23 g	34 g1 piece (150 g)	120
9	Peanut butter1 tbsp (16 g): 3.6 g · 96 kcal	22 g	3.6 g1 tbsp (16 g)	598
10	Mozzarella1 piece (125 g): 28 g · 374 kcal	22 g	28 g1 piece (125 g)	299
11	Beef fillet1 steak (180 g): 40 g · 275 kcal	22 g	40 g1 steak (180 g)	153
12	Salami1 slice (8 g): 1.7 g · 34 kcal	22 g	1.7 g1 slice (8 g)	425
13	Almonds1 handful (28 g): 5.9 g · 162 kcal	21 g	5.9 g1 handful (28 g)	579
14	Pork tenderloin1 serving (150 g): 31 g · 164 kcal	21 g	31 g1 serving (150 g)	109
15	Sunflower seeds1 tbsp (10 g): 2.1 g · 58 kcal	21 g	2.1 g1 tbsp (10 g)	584
16	Salmon (farmed)1 fillet (125 g): 26 g · 260 kcal	20 g	26 g1 fillet (125 g)	208
17	Pistachios1 handful (28 g): 5.6 g · 157 kcal	20 g	5.6 g1 handful (28 g)	560
18	Prawns1 serving (100 g): 20 g · 85 kcal	20 g	20 g1 serving (100 g)	85
19	Trout1 fillet (80 g): 16 g · 113 kcal	20 g	16 g1 fillet (80 g)	141
20	Camembert1 serving (30 g): 5.9 g · 90 kcal	20 g	5.9 g1 serving (30 g)	300
21	Tuna (canned in water)1 can (140 g): 27 g · 120 kcal	19 g	27 g1 can (140 g)	86
22	Mackerel1 fillet (110 g): 20 g · 226 kcal	19 g	20 g1 fillet (110 g)	205
23	Linseed1 tbsp (10 g): 1.8 g · 53 kcal	18 g	1.8 g1 tbsp (10 g)	534
24	Cashews1 handful (28 g): 5.1 g · 155 kcal	18 g	5.1 g1 handful (28 g)	553
25	Herring1 fillet (100 g): 18 g · 158 kcal	18 g	18 g1 fillet (100 g)	158
26	Cod1 fillet (150 g): 27 g · 123 kcal	18 g	27 g1 fillet (150 g)	82
27	Sesame seeds1 tbsp (9 g): 1.6 g · 52 kcal	18 g	1.6 g1 tbsp (9 g)	573
28	Tofu1 serving (100 g): 17 g · 144 kcal	17 g	17 g1 serving (100 g)	144
29	Beef mince (20% fat)1 serving (125 g): 21 g · 318 kcal	17 g	21 g1 serving (125 g)	254
30	Ham1 slice (20 g): 3.3 g · 33 kcal	17 g	3.3 g1 slice (20 g)	164

How this list was made

It is based on the 150 foods of the myfoody calorie chart with values from USDA FoodData Central, converted to the European label format. Sorted per 100 g; drinks and milk are per 100 ml and not part of the food lists.

Open the calorie chart · USDA FoodData Central