✔ Updated · 46 foods with protein per 100 g, based on USDA FoodData Central
I lean on protein-rich foods to make weeknight meals that actually keep my family full. Here are 46 of them, from chicken breast and eggs to lentils and pumpkin seeds, with how much protein each one has.
Foods highest in protein include lean meat, poultry, fish, eggs, dairy, soy, beans, lentils, nuts and seeds. Per USDA FoodData Central, roasted chicken breast (meat only) has about 31 g of protein per 100 g, tuna and lean beef about 25 to 30 g, tofu about 15 to 17 g, and cooked lentils about 9 g. Values below are approximate.
- Chicken breast, roasted: about 31 g per 100 g (165 kcal)
- Highest plant foods: hemp seeds, pumpkin seeds, peanuts, tempeh
- Easy daily adds: eggs, Greek yogurt, cottage cheese, beans
- Values: approximate, per 100 g as eaten (cooked unless noted)
Chicken Breast Protein per 100 g (USDA)
The entry many people look up is USDA FoodData Central's “Chicken, broilers or fryers, breast, meat only, cooked, roasted”. It lists about 31 g of protein and 165 calories per 100 g, with about 3.6 g of fat and no carbs. A 3-ounce (85 g) cooked portion gives roughly 26 g of protein.
Raw chicken breast has less per 100 g (about 22 to 23 g) because it still holds water that cooks off. Always cook chicken to 165°F in the thickest part.
Meat and Poultry
Chicken Breast
About 31 g protein per 100 g roasted, meat only. Lean, mild and easy to batch-cook for the week.
Get the recipe →Chicken Thigh
About 25 g per 100 g roasted, meat only. A little more fat than breast, and much juicier.
Turkey Breast
About 29 to 30 g per 100 g roasted. Great sliced for sandwiches.
Ground Turkey (93% lean)
About 27 g per 100 g cooked. Swap it into tacos, chili and meatballs; cook it to 165°F.
Lean Beef (Sirloin)
About 29 g per 100 g cooked, lean only, plus iron and zinc. Cook ground beef to 160°F.
Pork Tenderloin
About 26 g per 100 g roasted. One of the leanest cuts of pork.
Lamb (Lean Leg)
About 28 g per 100 g roasted, lean only.
Beef Jerky
About 33 g per 100 g. Very portable, but high in sodium, so read the label.
Fish and Seafood
Tuna, Canned in Water
About 24 to 26 g per 100 g drained. Cheap, shelf-stable and quick.
Get the recipe →Sardines, Canned
About 25 g per 100 g drained, with edible bones that add calcium.
Cod
About 23 g per 100 g cooked. A mild, flaky white fish.
Tilapia
About 26 g per 100 g cooked. Budget-friendly and quick to pan-fry.
Crab
About 19 g per 100 g cooked. Lovely in salads and crab cakes.
Eggs and Dairy
Eggs
About 12.5 g per 100 g, or roughly 6 g per large egg. Breakfast, lunch or dinner.
Get the recipe →Egg Whites
About 11 g per 100 g with almost no fat.
Greek Yogurt (Plain, Nonfat)
About 10 g per 100 g, nearly double regular yogurt.
Cottage Cheese (2%)
About 12 g per 100 g. Great with fruit or blended into dips.
Milk
About 3.4 g per 100 g, or about 8 g per cup.
Parmesan
About 35 g per 100 g, the highest of common cheeses, though you use it in small amounts.
Mozzarella (Part-Skim)
About 24 g per 100 g. Melty and versatile.
Cheddar
About 23 to 25 g per 100 g. Rich, so a little goes a long way.
Soy and Plant Proteins
Tempeh
About 19 to 20 g per 100 g. Fermented soybeans with a nutty, firm bite.
Seitan
About 21 to 25 g per 100 g, varying by brand. Made from wheat gluten, so not gluten-free.
Edamame
About 12 g per 100 g cooked. A great snack straight from the pod.
Spirulina (Dried)
About 57 g per 100 g, but a typical spoonful is small, around 7 g, giving about 4 g of protein.
Beans, Lentils and Grains
Lentils
About 9 g per 100 g cooked, plus plenty of fiber. They cook in 20 minutes.
Chickpeas
About 9 g per 100 g cooked. Roast them, mash them or toss them in salads.
Kidney Beans
About 9 g per 100 g cooked. Chili's best friend.
Split Peas
About 8 g per 100 g cooked. Perfect for soup.
Green Peas
About 5 g per 100 g cooked. Easy to add to rice and pasta.
Quinoa
About 4.4 g per 100 g cooked, and a complete protein.
Wheat Germ
About 23 g per 100 g. Sprinkle it over yogurt or oatmeal.
Nuts and Seeds
Hemp Seeds (Hulled)
About 32 g per 100 g, the highest of common seeds.
Pumpkin Seeds
About 30 g per 100 g. Toast them with a pinch of salt.
Peanuts and Peanut Butter
About 25 g per 100 g for peanuts, or about 7 to 8 g per 2 tablespoons of peanut butter.
Get the recipe →Almonds
About 21 g per 100 g, or about 6 g per ounce.
Sunflower Seeds
About 21 g per 100 g.
Pistachios
About 20 g per 100 g. The shelling slows you down, in a good way.
Cashews
About 18 g per 100 g.
Flaxseed
About 18 g per 100 g. Grind it so your body can use it.
Chia Seeds
About 17 g per 100 g. Stir into overnight oats or puddings.
Top 10 by Protein per 100 g
Approximate values, as commonly eaten (cooked unless noted), based on USDA FoodData Central entries. Brands and cooking methods vary.
| Food | Protein per 100 g | Typical serving |
|---|---|---|
| Spirulina, dried | about 57 g | 1 tbsp: about 4 g |
| Parmesan | about 35 g | 2 tbsp grated: about 4 g |
| Beef jerky | about 33 g | 1 oz: about 9 g |
| Hemp seeds | about 32 g | 3 tbsp: about 10 g |
| Chicken breast, roasted | about 31 g | 3 oz: about 26 g |
| Pumpkin seeds | about 30 g | 1 oz: about 8.5 g |
| Turkey breast, roasted | about 29 to 30 g | 3 oz: about 25 g |
| Lean beef sirloin, cooked | about 29 g | 3 oz: about 25 g |
| Lamb, lean leg, roasted | about 28 g | 3 oz: about 24 g |
| Ground turkey, cooked | about 27 g | 3 oz: about 23 g |
How Much Protein Do You Need?
The US Recommended Dietary Allowance for healthy adults is 0.8 g of protein per kilogram of body weight per day, about 0.36 g per pound. That's roughly 55 g for a 150-pound adult. Needs vary with age, activity, pregnancy and health, so check with your doctor or a registered dietitian for personal advice.
Easy Ways to Add More Protein
- Cook once, eat twice. My weeknight trick: I roast a few chicken breasts at once and slice them for salads and wraps all week.
- Upgrade breakfast. Eggs, Greek yogurt or cottage cheese beat a plain pastry.
- Add beans to everything. Soups, salads, tacos and pasta sauce.
- Snack smarter. A handful of almonds, roasted chickpeas or a boiled egg.
- Keep canned fish on hand. Tuna and sardines turn into lunch in 5 minutes.
- Blend it in. Peanut butter, Greek yogurt or silken tofu in a smoothie.
Protein-Packed Recipes to Try
Looking for something to cook? Try my no-bake protein balls, the peanut butter banana smoothie or salmon fried rice. Here's also how to tell if chicken is done without guessing.
Frequently Asked Questions
How much protein is in 100 g of chicken breast?
USDA FoodData Central lists roasted chicken breast, meat only, at about 31 g of protein and 165 calories per 100 g. Raw chicken breast has about 22 to 23 g per 100 g, because cooking removes water and concentrates the protein.
What food has the most protein per 100 g?
Among everyday foods, dried spirulina, Parmesan, beef jerky, hemp seeds, roasted chicken and turkey breast, pumpkin seeds and lean beef are near the top, at roughly 28 to 57 g per 100 g. Protein powders are higher but are supplements rather than whole foods.
What are the best plant-based protein foods?
Hemp seeds, pumpkin seeds, peanuts, tempeh, seitan, tofu, edamame, lentils, chickpeas and beans. Mixing several plant proteins through the day gives a good balance of amino acids.
How much protein do I need per day?
The US RDA for healthy adults is 0.8 g per kilogram of body weight per day, roughly 55 g for a 150-pound person. Older adults, athletes and pregnant people may need more, so ask a doctor or registered dietitian for personal advice.
Which vegetables are high in protein?
Most vegetables are low in protein, but edamame, green peas, lentils, beans and chickpeas stand out. Spinach, broccoli and Brussels sprouts provide about 3 g per 100 g cooked.
