Top Food High in Protein

About Food and Protein

There are quite a number of foods rich in protein, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest protein food include spirulina, peanut flour, soy flour, nutritional yeast, rabbit, hemp seeds, chicken breast, raw pumpkin seeds, venison and turkey. Other protein rich food are bison, prosciutto, lobster, dijon mustard, pork, clams, beef, lamb, trout and peanuts.

We calculated the top foods for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in protein.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 teaspoon, spirulina has 1.3g of protein, or about 3% of daily values for women and 2% for men.
Protein
1.3g in
1 teaspoon (2.33g)
40g in
200 Calories (69g)
3%
2%
79%
73%
Complete nutrition for Spirulina

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 31g of protein, or about 63% of daily values for women and 58% for men.
Protein
31g in
1 cup (60g)
32g in
200 Calories (61g)
63%
58%
64%
59%
Complete nutrition for Peanut Flour

Soy Flour

image of soy flour

In 1 cup, soy flour has 44g of protein, or about 88% of daily values for women and 81% for men.
Protein
44g in
1 cup (88g)
27g in
200 Calories (54g)
88%
81%
54%
50%
Complete nutrition for Soy Flour

Nutritional Yeast

image of nutritional yeast

1 tablespoon of nutritional yeast contains 4.9g of protein, or about 10% of daily values for women and 9% for men.
Protein
4.9g in
1 tablespoon (12g)
25g in
200 Calories (62g)
10%
9%
50%
46%
Complete nutrition for Nutritional Yeast

Rabbit (cooked)

image of rabbit

In 1 pound, rabbit has 149g of protein, or about 300% of daily values for women and 280% for men.
Protein
149g in
1 pound (453.59g)
38g in
200 Calories (116g)
300%
280%
76%
71%
Complete nutrition for Rabbit

Hemp Seeds

image of hemp seeds

1 cup of hemp seed contains 50g of protein, or about 100% of daily values for women and 94% for men.
Protein
50g in
1 cup (160g)
11g in
200 Calories (36g)
100%
94%
23%
21%
Complete nutrition for Hemp Seeds

Chicken Breast (cooked)

image of chicken breast

In 1 cup, chicken breast has 43g of protein, or about 87% of daily values for women and 80% for men.
Protein
43g in
1 cup (140g)
38g in
200 Calories (121g)
87%
80%
75%
70%
Complete nutrition for Chicken Breast

Raw Pumpkin Seeds

image of raw pumpkin seeds

1 cup of raw pumpkin seed contains 39g of protein, or about 78% of daily values for women and 72% for men.
Protein
39g in
1 cup (129g)
11g in
200 Calories (36g)
78%
72%
22%
20%
Complete nutrition for Raw Pumpkin Seeds

Venison (cooked)

image of venison

In 1 pound, venison has 135g of protein, or about 270% of daily values for women and 250% for men.
Protein
135g in
1 pound (453.59g)
40g in
200 Calories (133g)
270%
250%
79%
74%
Complete nutrition for Venison

Turkey (cooked)

image of turkey

1 lb of turkey contains 130g of protein, or about 260% of daily values for women and 240% for men.
Protein
130g in
1 lb (453.6g)
30g in
200 Calories (106g)
260%
240%
60%
56%
Complete nutrition for Turkey

Bison (cooked)

image of bison

In 1 ounce, bison has 8.1g of protein, or about 16% of daily values for women and 15% for men.
Protein
8.1g in
1 ounce (28.333333333333g)
40g in
200 Calories (140g)
16%
15%
80%
74%
Complete nutrition for Bison

Prosciutto

image of prosciutto

1 thin of prosciutto contains 2.6g of protein, or about 5% for adults.
Protein
2.6g in
1 thin (9.2g)
29g in
200 Calories (103g)
5%
5%
57%
53%
Complete nutrition for Prosciutto

Lobster (cooked)

image of lobster

In 1 ounce, lobster has 7.5g of protein, or about 15% of daily values for women and 14% for men.
Protein
7.5g in
1 ounce (28.333333333333g)
37g in
200 Calories (140g)
15%
14%
74%
68%
Complete nutrition for Lobster

Dijon Mustard (ground)

image of dijon mustard

1 tablespoon of dijon mustard contains 1.6g of protein, or about 3% for adults.
Protein
1.6g in
1 tablespoon (6.3g)
10g in
200 Calories (39g)
3%
3%
21%
19%
Complete nutrition for Dijon Mustard

Pork (ground)

image of pork

In 1 ounce, pork has 7.3g of protein, or about 15% of daily values for women and 13% for men.
Protein
7.3g in
1 ounce (28.333333333333g)
17g in
200 Calories (67g)
15%
13%
35%
32%
Complete nutrition for Pork

Clams (cooked)

image of clams

1 ounce of clam contains 7.2g of protein, or about 14% of daily values for women and 13% for men.
Protein
7.2g in
1 ounce (28.333333333333g)
35g in
200 Calories (135g)
14%
13%
69%
64%
Complete nutrition for Clams

Beef (ground)

image of beef

In 1 ounce, beef has 7.2g of protein, or about 14% of daily values for women and 13% for men.
Protein
7.2g in
1 ounce (28.333333333333g)
18g in
200 Calories (72g)
14%
13%
37%
34%
Complete nutrition for Beef

Lamb (ground)

image of lamb

1 ounce of lamb contains 7g of protein, or about 14% of daily values for women and 13% for men.
Protein
7g in
1 ounce (28.333333333333g)
17g in
200 Calories (71g)
14%
13%
35%
32%
Complete nutrition for Lamb

Trout (cooked)

image of trout

1 small trout has 28g of protein, or about 55% of daily values for women and 51% for men.
Protein
28g in
1 small (113g)
24g in
200 Calories (98g)
55%
51%
48%
44%
Complete nutrition for Trout

Peanuts

image of peanuts

1 cup of peanut contains 36g of protein, or about 71% of daily values for women and 66% for men.
Protein
36g in
1 cup (146g)
8.3g in
200 Calories (34g)
71%
66%
17%
15%
Complete nutrition for Peanuts


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