Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now

Protein in Food: High-Protein Food Database

Find out how much protein is in any food. Every entry shows protein per 100g, protein per serving, protein ranking among 200 common foods, and daily protein goal context for sedentary, active, and athlete targets. Foods are sorted highest-protein first within each category.

Proteins

Seitan75g protein / 100g370 cal / 100g Beef Jerky33g protein / 100g410 cal / 100g Chicken Breast31g protein / 100g165 cal / 100g Turkey Breast30g protein / 100g135 cal / 100g Tuna (Canned in Water)26g protein / 100g116 cal / 100g Ground Beef (90% Lean)26g protein / 100g176 cal / 100g Pork Tenderloin26g protein / 100g143 cal / 100g Sirloin Steak26g protein / 100g207 cal / 100g Venison (Ground)26g protein / 100g187 cal / 100g Clams (Steamed)26g protein / 100g148 cal / 100g Lamb Chop25g protein / 100g234 cal / 100g Shrimp24g protein / 100g99 cal / 100g Sardines (Canned in Oil)24g protein / 100g208 cal / 100g Chicken Thigh (Skinless)24g protein / 100g177 cal / 100g Bison (Ground)24g protein / 100g146 cal / 100g Halibut23g protein / 100g111 cal / 100g Duck Breast23g protein / 100g201 cal / 100g Salmon20g protein / 100g208 cal / 100g Tilapia20g protein / 100g96 cal / 100g Canned Salmon20g protein / 100g131 cal / 100g Tempeh19g protein / 100g193 cal / 100g Lobster19g protein / 100g89 cal / 100g Cod18g protein / 100g82 cal / 100g Catfish18g protein / 100g105 cal / 100g Scallops17g protein / 100g88 cal / 100g Whole Egg13g protein / 100g155 cal / 100g Cottage Cheese (Low Fat)12g protein / 100g72 cal / 100g Mussels12g protein / 100g86 cal / 100g Egg Whites11g protein / 100g52 cal / 100g Edamame11g protein / 100g121 cal / 100g Greek Yogurt (Plain, 0%)10g protein / 100g59 cal / 100g Lentils (Cooked)9g protein / 100g116 cal / 100g Black Beans (Cooked)8.9g protein / 100g132 cal / 100g Chickpeas (Cooked)8.9g protein / 100g164 cal / 100g Tofu (Firm)8g protein / 100g76 cal / 100g

Grains and Bread

Rolled Oats (Dry)17g protein / 100g389 cal / 100g Whole Wheat Bread13g protein / 100g247 cal / 100g Bagel (Plain)10g protein / 100g257 cal / 100g White Bread9g protein / 100g265 cal / 100g Sourdough Bread9g protein / 100g272 cal / 100g English Muffin8.6g protein / 100g223 cal / 100g Rye Bread8.5g protein / 100g259 cal / 100g White Tortilla (10 inch)8.3g protein / 100g305 cal / 100g Cornmeal8.1g protein / 100g362 cal / 100g Rice Cake (Plain)7.3g protein / 100g387 cal / 100g Whole Wheat Pasta (Cooked)5.3g protein / 100g124 cal / 100g Pasta (Cooked)5g protein / 100g131 cal / 100g Quinoa (Cooked)4.4g protein / 100g120 cal / 100g Couscous (Cooked)3.8g protein / 100g112 cal / 100g Millet (Cooked)3.5g protein / 100g119 cal / 100g Buckwheat (Cooked)3.4g protein / 100g92 cal / 100g White Rice (Cooked)2.7g protein / 100g130 cal / 100g Brown Rice (Cooked)2.6g protein / 100g112 cal / 100g Barley (Cooked)2.3g protein / 100g123 cal / 100g Cream of Wheat (Cooked)1.8g protein / 100g55 cal / 100g

Fruits

Guava2.6g protein / 100g68 cal / 100g Avocado2g protein / 100g160 cal / 100g Dates (Medjool)1.8g protein / 100g277 cal / 100g Pomegranate Seeds1.7g protein / 100g83 cal / 100g Apricot1.4g protein / 100g48 cal / 100g Raspberries1.2g protein / 100g52 cal / 100g Banana1.1g protein / 100g89 cal / 100g Cherries1.1g protein / 100g63 cal / 100g Kiwi1.1g protein / 100g61 cal / 100g Orange0.9g protein / 100g47 cal / 100g Peach0.9g protein / 100g39 cal / 100g Mango0.8g protein / 100g60 cal / 100g Grapefruit0.8g protein / 100g42 cal / 100g Cantaloupe0.8g protein / 100g34 cal / 100g Fig (Fresh)0.8g protein / 100g74 cal / 100g Lychee0.8g protein / 100g66 cal / 100g Strawberries0.7g protein / 100g32 cal / 100g Blueberries0.7g protein / 100g57 cal / 100g Plum0.7g protein / 100g46 cal / 100g Grapes0.6g protein / 100g67 cal / 100g Watermelon0.6g protein / 100g30 cal / 100g Pineapple0.5g protein / 100g50 cal / 100g Papaya0.5g protein / 100g43 cal / 100g Pear0.4g protein / 100g57 cal / 100g Apple0.3g protein / 100g52 cal / 100g

Vegetables

Garlic6.4g protein / 100g149 cal / 100g Peas (Green)5.4g protein / 100g81 cal / 100g Kale4.3g protein / 100g49 cal / 100g Artichoke3.5g protein / 100g53 cal / 100g Brussels Sprouts3.4g protein / 100g43 cal / 100g Corn (Whole Kernel)3.3g protein / 100g86 cal / 100g Mushrooms (White)3.1g protein / 100g22 cal / 100g Spinach (Raw)2.9g protein / 100g23 cal / 100g Broccoli2.8g protein / 100g34 cal / 100g Arugula2.6g protein / 100g25 cal / 100g Asparagus2.2g protein / 100g20 cal / 100g Cauliflower1.9g protein / 100g25 cal / 100g Green Beans1.8g protein / 100g31 cal / 100g Sweet Potato1.6g protein / 100g86 cal / 100g Beets1.6g protein / 100g43 cal / 100g Bok Choy1.5g protein / 100g13 cal / 100g Leek1.5g protein / 100g61 cal / 100g Cabbage (Green)1.3g protein / 100g25 cal / 100g Zucchini1.2g protein / 100g17 cal / 100g Onion1.1g protein / 100g40 cal / 100g Acorn Squash1.1g protein / 100g56 cal / 100g Bell Pepper (Red)1g protein / 100g31 cal / 100g Eggplant1g protein / 100g25 cal / 100g Butternut Squash1g protein / 100g45 cal / 100g Carrots0.9g protein / 100g41 cal / 100g Tomato0.9g protein / 100g18 cal / 100g Turnip0.9g protein / 100g28 cal / 100g Cucumber0.7g protein / 100g15 cal / 100g Celery0.7g protein / 100g16 cal / 100g Radish0.7g protein / 100g16 cal / 100g

Dairy

Parmesan Cheese38g protein / 100g431 cal / 100g Swiss Cheese27g protein / 100g380 cal / 100g Cheddar Cheese25g protein / 100g403 cal / 100g Gouda Cheese25g protein / 100g356 cal / 100g Mozzarella (Part-Skim)24g protein / 100g254 cal / 100g Feta Cheese14g protein / 100g264 cal / 100g Ricotta (Part-Skim)11g protein / 100g138 cal / 100g Cream Cheese6g protein / 100g342 cal / 100g Plain Yogurt (Whole Milk)3.5g protein / 100g61 cal / 100g Skim Milk3.4g protein / 100g34 cal / 100g Kefir (Plain)3.4g protein / 100g61 cal / 100g Whole Milk3.2g protein / 100g61 cal / 100g Sour Cream3.2g protein / 100g214 cal / 100g Heavy Cream2.1g protein / 100g345 cal / 100g Butter0.9g protein / 100g717 cal / 100g

Nuts and Seeds

Hemp Seeds32g protein / 100g553 cal / 100g Pumpkin Seeds30g protein / 100g559 cal / 100g Peanut Butter (Natural)25g protein / 100g588 cal / 100g Peanuts (Dry Roasted)24g protein / 100g587 cal / 100g Almonds21g protein / 100g579 cal / 100g Sunflower Seeds21g protein / 100g584 cal / 100g Almond Butter21g protein / 100g614 cal / 100g Pistachios20g protein / 100g562 cal / 100g Flaxseeds18g protein / 100g534 cal / 100g Cashews18g protein / 100g553 cal / 100g Poppyseeds18g protein / 100g525 cal / 100g Chia Seeds17g protein / 100g486 cal / 100g Sesame Seeds17g protein / 100g573 cal / 100g Tahini17g protein / 100g595 cal / 100g Walnuts15g protein / 100g654 cal / 100g Hazelnuts15g protein / 100g628 cal / 100g Brazil Nuts14g protein / 100g659 cal / 100g Pine Nuts14g protein / 100g673 cal / 100g Pecans9.2g protein / 100g691 cal / 100g Macadamia Nuts7.9g protein / 100g718 cal / 100g

Beverages

Whey Protein Shake75g protein / 100g400 cal / 100g Whole Chocolate Milk3.4g protein / 100g83 cal / 100g Soy Milk (Original)3.3g protein / 100g54 cal / 100g Oat Milk (Original)1.1g protein / 100g47 cal / 100g Orange Juice0.7g protein / 100g45 cal / 100g Coconut Water0.7g protein / 100g19 cal / 100g Almond Milk (Unsweetened)0.6g protein / 100g15 cal / 100g Beer (Regular)0.5g protein / 100g43 cal / 100g Black Coffee0.3g protein / 100g2 cal / 100g Apple Juice0.1g protein / 100g46 cal / 100g Lemonade (Fresh)0.1g protein / 100g40 cal / 100g Red Wine0.1g protein / 100g85 cal / 100g Green Tea0g protein / 100g2 cal / 100g Sports Drink (Gatorade)0g protein / 100g26 cal / 100g Kombucha0g protein / 100g25 cal / 100g

Fast Food

Chipotle Chicken Bowl52g protein / 100g685 cal / 100g Chick-fil-A Original Sandwich28g protein / 100g440 cal / 100g Subway 6-inch Turkey Sub18g protein / 100g229 cal / 100g Cheeseburger (Fast Food)15g protein / 100g303 cal / 100g McDonald's Chicken McNuggets (6 pc)15g protein / 100g275 cal / 100g Wendy's Chili (Small)15g protein / 100g170 cal / 100g Burger King Whopper14g protein / 100g291 cal / 100g McDonald's Big Mac13g protein / 100g257 cal / 100g Pizza Slice (Cheese)12g protein / 100g285 cal / 100g Domino's Pepperoni Pizza Slice12g protein / 100g298 cal / 100g KFC Original Recipe Drumstick11g protein / 100g130 cal / 100g Hot Dog with Bun11g protein / 100g300 cal / 100g Taco Bell Crunchy Taco8g protein / 100g170 cal / 100g Starbucks Caffe Latte (12 oz)8g protein / 100g120 cal / 100g McDonald's Medium Fries3.8g protein / 100g323 cal / 100g

Snacks

Beef Stick (Slim Jim)24g protein / 100g476 cal / 100g Protein Bar (Quest)21g protein / 100g390 cal / 100g String Cheese21g protein / 100g314 cal / 100g Cottage Cheese Snack (2%)13g protein / 100g90 cal / 100g Popcorn (Air-Popped)12.9g protein / 100g387 cal / 100g Peanut Butter Crackers12g protein / 100g479 cal / 100g Trail Mix10g protein / 100g462 cal / 100g Crackers (Whole Wheat)9.7g protein / 100g448 cal / 100g Pretzels9.4g protein / 100g381 cal / 100g Dark Chocolate (70%)8g protein / 100g598 cal / 100g Hummus8g protein / 100g177 cal / 100g Tortilla Chips7.2g protein / 100g489 cal / 100g Potato Chips7g protein / 100g536 cal / 100g Granola Bar (Chewy)7g protein / 100g376 cal / 100g Gummy Bears6.9g protein / 100g343 cal / 100g Cheese Puffs6.3g protein / 100g540 cal / 100g Oreo Cookies4.7g protein / 100g471 cal / 100g Fig Bars3.8g protein / 100g352 cal / 100g Rice Krispies Treat3.6g protein / 100g397 cal / 100g Fruit Snacks (Gushers)0g protein / 100g400 cal / 100g

Oils and Fats

Olive Oil0g protein / 100g884 cal / 100g Coconut Oil0g protein / 100g892 cal / 100g Canola Oil0g protein / 100g884 cal / 100g Ghee0g protein / 100g900 cal / 100g Sesame Oil0g protein / 100g884 cal / 100g

Hit Your Protein Goals with FitCommit

FitCommit's AI camera scanner identifies any food from a photo, logs protein and macros automatically, and tracks your daily protein goal in real time. Available on iPhone.

Download FitCommit Free