Protein-Dense Foods Ranked
Compare 20 protein-dense foods ranked by protein per 100g. Includes: Beef jerky (33.2g), Mozzarella cheese (31.7g), Hemp Seed (31.6g). USDA data.
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Protein Quality Note: We rank foods by total protein quantity. Be aware that animal sources (Meat, Dairy, Eggs) are "Complete Proteins" that your body absorbs easily, while some plant sources may be less efficient.
#1
Beef Jerky
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein33.2g
Calories410
Fat Content
25.6gHigh Fat
Protein %32%
#2
Mozzarella Cheese (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein31.7g
Calories141
Fat Content
0.0gUltra Lean
Protein %90%
#3
Hemp Seed
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein31.6g
Calories553
Fat Content
48.8gHigh Fat
Protein %23%
#4
Pumpkin Seeds
Plant
May lack some essential amino acids. Good to pair with variety.
Protein30.2g
Calories559
Fat Content
49.0gHigh Fat
Protein %22%
#5
Parmesan Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein30.1g
Calories403
Fat Content
29.5gHigh Fat
Protein %30%
#6
Swiss Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein27.0g
Calories393
Fat Content
31.0gHigh Fat
Protein %27%
#7
Canned Salmon Canned (Sockeye)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein26.3g
Calories158
Fat Content
5.9gModerate
Protein %67%
#8
Almond Flour
Plant
May lack some essential amino acids. Good to pair with variety.
Protein26.2g
Calories622
Fat Content
50.2gHigh Fat
Protein %17%
#9
Raw Kidney Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein25.3g
Calories329
Fat Content
0.5gUltra Lean
Protein %31%
#10
Raw Carioca Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein25.2g
Calories276
Fat Content
1.4gUltra Lean
Protein %37%
#11
Raw Lentils
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.6g
Calories352
Fat Content
1.1gUltra Lean
Protein %28%
#12
Canned Sardine (Atlantic)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein24.6g
Calories208
Fat Content
11.4gModerate
Protein %47%
#13
Raw Black Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.4g
Calories274
Fat Content
1.4gUltra Lean
Protein %36%
#14
Raw Peanut Butter
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.0g
Calories632
Fat Content
49.4gHigh Fat
Protein %15%
#15
Raw Turkey Breast (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.7g
Calories114
Fat Content
1.5gUltra Lean
Protein %83%
#16
Canned Tuna
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.6g
Calories128
Fat Content
3.0gLean
Protein %74%
#17
Provolone Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.5g
Calories357
Fat Content
28.1gHigh Fat
Protein %26%
#18
Raw Fresh Tuna (Bluefin)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.3g
Calories144
Fat Content
4.9gModerate
Protein %65%
#19
Peanuts
Plant
May lack some essential amino acids. Good to pair with variety.
Protein23.2g
Calories588
Fat Content
43.3gHigh Fat
Protein %16%
#20
Raw Split Peas
Plant
May lack some essential amino acids. Good to pair with variety.
Protein23.1g
Calories364
Fat Content
3.9gLean
Protein %25%