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Foods high in protein

The most protein per typical portion among 13,649 USDA reference foods: chicken breast, 56 g in 1 piece, 112% of the 50 g Daily Value. 259 of the 1,062 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most protein per portion?

  1. 1
    Chicken breast
    Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised · 1 piece (174 g)
    56g112% DV · 32 g per 100 g · 39 g per 200 calories
  2. 2
    Chicken
    Chicken, stewing, light meat, meat only, cooked, stewed · 1 cup, chopped or diced (140 g)
    46g92% DV · 33 g per 100 g · 31 g per 200 calories
  3. 3
    Pheasant
    Pheasant, cooked, total edible · 1 cup, chopped or diced (140 g)
    45g90% DV · 32 g per 100 g · 27 g per 200 calories
  4. 4
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    44g88% DV · 23 g per 100 g · 30 g per 200 calories
  5. 5
    Ground turkey
    Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles · 1 paired cooked w crumbles (155 g)
    42g84% DV · 27 g per 100 g · 25 g per 200 calories
  6. 6
    Pork loin
    Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised · 1 chop (135 g)
    41g82% DV · 31 g per 100 g · 36 g per 200 calories
  7. 7
    Heart
    Heart · 1 cup (145 g)
    41g82% DV · 28 g per 100 g · 34 g per 200 calories
  8. 8
    Rabbit
    Rabbit · 1 cup (135 g)
    41g82% DV · 30 g per 100 g · 30 g per 200 calories
  9. 9
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    41g82% DV · 48 g per 100 g · 35 g per 200 calories
  10. 10
    Chicken heart
    Chicken, heart, all classes, cooked, simmered · 1 cup, chopped or diced (145 g)
    38g76% DV · 26 g per 100 g · 29 g per 200 calories
  11. 11
    Venison
    Venison, NFS · 1 cup (135 g)
    38g76% DV · 28 g per 100 g · 34 g per 200 calories
  12. 12
    Turkey
    Turkey, young hen, skin only, cooked, roasted · 0.5 turkey, skin only (196 g)
    37g74% DV · 19 g per 100 g · 7.9 g per 200 calories
  13. 13
    Turkey back
    Turkey, all classes, back, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    37g74% DV · 27 g per 100 g · 22 g per 200 calories
  14. 14
    Hog maws
    Hog maws · 1 cup (140 g)
    37g74% DV · 27 g per 100 g · 21 g per 200 calories
  15. 15
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    37g74% DV · 25 g per 100 g · 24 g per 200 calories
  16. 16
    Meat
    Meat, NFS · 1 cup (135 g)
    37g74% DV · 27 g per 100 g · 25 g per 200 calories
  17. 17
    Goat
    Goat · 1 cup (135 g)
    36g72% DV · 27 g per 100 g · 38 g per 200 calories
  18. 18
    Goose
    Goose, domesticated, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    35g70% DV · 25 g per 100 g · 16 g per 200 calories
  19. 19
    Miso
    Miso · 1 cup (275 g)
    35g70% DV · 13 g per 100 g · 13 g per 200 calories
  20. 20
    Chicken leg
    Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter · 1 leg, bone removed (158 g)
    34g68% DV · 22 g per 100 g · 16 g per 200 calories
  21. 21
    Tilapia
    Fish, tilapia, steamed · 1 large fillet (135 g)
    34g68% DV · 25 g per 100 g · 42 g per 200 calories
  22. 22
    Smoked
    Fish, smoked · 1 cup (135 g)
    34g68% DV · 25 g per 100 g · 44 g per 200 calories
  23. 23
    Natto
    Natto · 1 cup (175 g)
    34g68% DV · 19 g per 100 g · 18 g per 200 calories
  24. 24
    Tempeh
    Tempeh · 1 cup (166 g)
    34g68% DV · 20 g per 100 g · 21 g per 200 calories
  25. 25
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    33g66% DV · 24 g per 100 g · 22 g per 200 calories
  26. 26
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    33g66% DV · 26 g per 100 g · 40 g per 200 calories
  27. 27
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    33g66% DV · 25 g per 100 g · 37 g per 200 calories
  28. 28
    Turtle
    Turtle · 1 cup (135 g)
    33g66% DV · 25 g per 100 g · 31 g per 200 calories
  29. 29
    Shrimp cocktail
    Shrimp cocktail · 1 cup (250 g)
    33g66% DV · 13 g per 100 g · 27 g per 200 calories
  30. 30
    Perch
    Fish, perch, steamed · 1 large fillet (135 g)
    33g66% DV · 25 g per 100 g · 43 g per 200 calories
  31. 31
    Duck
    Duck, domesticated, meat only, cooked, roasted · 1 cup, chopped or diced (140 g)
    33g66% DV · 23 g per 100 g · 23 g per 200 calories
  32. 32
    Cornish game hen
    Cornish game hen, cooked, skin not eaten · 1 cup, cooked, diced (140 g)
    32g64% DV · 23 g per 100 g · 35 g per 200 calories
  33. 33
    Steak
    Steak, NS as to type of meat, NS as to fat eaten · 1 thin (120 g)
    32g64% DV · 27 g per 100 g · 23 g per 200 calories
  34. 34
    Chicken wing
    Chicken, broilers or fryers, wing, meat and skin, cooked, stewed · 1 cup, chopped or diced (140 g)
    32g64% DV · 23 g per 100 g · 18 g per 200 calories
  35. 35
    Pork bacon
    Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium · 3 oz (85 g)
    31g62% DV · 37 g per 100 g · 14 g per 200 calories
  36. 36
    Bass
    Fish, bass, steamed · 1 large fillet (135 g)
    31g62% DV · 23 g per 100 g · 38 g per 200 calories
  37. 37
    Whiting
    Fish, whiting, grilled · 1 large fillet (135 g)
    31g62% DV · 23 g per 100 g · 35 g per 200 calories
  38. 38
    Soybeans
    Soybeans, mature cooked, boiled, without salt · 1 cup (172 g)
    31g62% DV · 18 g per 100 g · 21 g per 200 calories
  39. 39
    Fish
    Fish, canned · 1 cup (135 g)
    31g62% DV · 23 g per 100 g · 30 g per 200 calories
  40. 40
    Veal leg
    Veal, leg (top round), separable lean only, cooked, braised · 3 oz (85 g)
    31g62% DV · 37 g per 100 g · 36 g per 200 calories
  41. 41
    Beef round
    Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised · 3 oz (85 g)
    31g62% DV · 36 g per 100 g · 35 g per 200 calories
  42. 42
    30g60% DV · 24 g per 100 g · 32 g per 200 calories
  43. 43
    Veal shoulder
    Veal, shoulder, arm, separable lean only, cooked, braised · 3 oz (85 g)
    30g60% DV · 36 g per 100 g · 36 g per 200 calories
  44. 44
    White fish
    Fish, white, mixed species, grilled · 1 large fillet (135 g)
    30g60% DV · 22 g per 100 g · 36 g per 200 calories
  45. 45
    Meatballs
    Meatballs, meatless · 1 cup (144 g)
    30g60% DV · 21 g per 100 g · 21 g per 200 calories
  46. 46
    Lamb shoulder
    Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised · 3 oz (85 g)
    30g60% DV · 36 g per 100 g · 25 g per 200 calories
  47. 47
    Turkey neck
    Turkey, neck · 1 cup, diced, cooked (135 g)
    30g60% DV · 22 g per 100 g · 28 g per 200 calories
  48. 48
    Veal
    Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised · 3 oz (85 g)
    30g60% DV · 35 g per 100 g · 37 g per 200 calories
  49. 49
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    30g60% DV · 22 g per 100 g · 19 g per 200 calories
  50. 50
    Beef chuck
    Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled · 4 oz (113 g)
    30g60% DV · 26 g per 100 g · 33 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much protein a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 46 g for women and 56 g for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-313 g13 g
4-819 g19 g
9-1334 g34 g
14-1846 g52 g
19-3046 g56 g
31-5046 g56 g
51 and older46 g56 g

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodProtein per 100 gIn the portion ranking
Soy protein isolate88 gnot an everyday portion (rule above)
Gelatins, dry powder, unsweetened86 gnot an everyday portion (rule above)
Seal, bearded (Oogruk), meat, dried (Alaska Native)83 gnot an everyday portion (rule above)
Beverages, Protein powder whey based78 gnot an everyday portion (rule above)
Nutritional powder mix, whey based, NFS78 gnot an everyday portion (rule above)
Steelhead trout, dried, flesh (Shoshone Bannock)77 gnot an everyday portion (rule above)
Vital wheat gluten75 gnot an everyday portion (rule above)
Whale, beluga, meat, dried (Alaska Native)70 gnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Packaged foods that are a good source

CategoryProductsDeclare proteinGood source (10%+ DV per serving)
Poultry, Chicken and Turkey722722721 (100%)
Fish – Unprepared/Unprocessed499499496 (99%)
Frozen Poultry, Chicken and Turkey405405402 (99%)
Frozen Fish and Seafood3,3743,3653,333 (99%)
Canned Tuna885879873 (99%)
Meat and Poultry, Fresh708708698 (99%)
Pizza3,4163,4093,353 (98%)
Cooked and Prepared1,2011,1991,177 (98%)

Source: USDA FoodData Central branded foods (manufacturer label data), April 30, 2026 release; "good source": 21 CFR 101.54(c).

Within a food group

Vegetables high in protein

Nuts and seeds high in protein

Beans and legumes high in protein

Cheese high in protein

Grains and pasta high in protein

Meat and poultry high in protein

Protein: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov