Top 30 · Updated 2026

Foods high in protein

Protein provides the amino acids needed to build and repair tissue and maintain lean mass.

#	Food	Protein per 100g	FoodScore
1	Chicken breast (skinless, cooked) meat	31 g	74
2	Tuna (canned in water, drained) seafood	28.8 g	61
3	Chicken thigh (skinless, cooked) meat	26 g	85
4	Ground beef (93% lean, cooked) meat	25.9 g	78
5	Peanut butter (natural) nut seed	25 g	59
6	Cheddar cheese dairy	24.9 g	61
7	Sardines (canned in oil, drained) seafood	24.6 g	72
8	Shrimp (cooked) seafood	24 g	76
9	Salmon (Atlantic, cooked) seafood	22.1 g	85
10	Almonds (raw) nut seed	21.2 g	84
11	Tofu firm legume	17.3 g	85
12	KIND Dark Chocolate Nuts & Sea Salt bar snack	17 g	53
13	Rolled oats (dry) grain	16.9 g	85
14	Chia seeds nut seed	16.5 g	85
15	Walnuts nut seed	15.2 g	79
16	Steel-cut oats (dry) grain	13.5 g	85
17	Whole wheat bread grain	13 g	63
18	Popcorn (air-popped) snack	12.9 g	85
19	Eggs (whole) meat	12.6 g	85
20	Cheerios (original) grain	12.5 g	56
21	Edamame (cooked) legume	11.9 g	83
22	Sourdough bread grain	11.3 g	56
23	Cottage cheese (low-fat) dairy	11 g	71
24	Greek yogurt (plain, nonfat) dairy	10.3 g	70
25	Honey Nut Cheerios grain	9.5 g	42
26	Lentils (cooked) legume	9 g	83
27	Greek yogurt (plain, whole milk) dairy	9 g	69
28	Black beans (cooked) legume	8.9 g	85
29	Chickpeas (cooked) legume	8.9 g	83
30	Hummus prepared	7.9 g	64

How this ranking works

Foods are ranked highest-first on protein content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.