< Calorie database

Foods richest in Protein

Protein is an essential macronutrient that is found in every cell of the body. It is made up of amino acids and plays a key role in building, maintaining and repairing body tissues. It also helps to boost the immune system and provides us with energy. Protein can be found in a variety of foods including meat, fish, poultry, eggs, nuts, legumes and dairy products. In addition, protein can be consumed through protein powders such as whey or plant-based protein powders. The recommended daily intake for protein is 0.8g per kilogram of body weight. For example, if you weigh 80kg you should consume 64g of protein per day. Protein requirements are increased during pregnancy and breastfeeding. The recommended daily intake is 1.1g per kilogram of body weight during pregnancy and 1.3g per kilogram of body weight while breastfeeding. This equates to 88g and 104g of protein per day respectively for an 80kg woman who is pregnant or breastfeeding. How much protein do I need to build muscle? To build muscle you need to consume enough energy to support muscle growth in addition to consuming enough protein to support the synthesis of new muscle tissue. The amount of protein that you need to build muscle will depend on your training program and goals. However, it is generally accepted that if you are training for hypertrophy (muscle growth) you should consume 1.4-1.8g per kilogram of body weight per day. This equates to 112-144g of protein per day for an 80kg person. For example, if you are 80kg and train regularly you may choose to consume between 112-144g of protein per day depending on your goals and training program. If you are pregnant or breastfeeding you would need to add another 20-24g of protein per day to your diet to meet the additional requirements for pregnancy or breastfeeding. This would result in a total daily protein intake between 132-168g per day for an 80kg woman who is pregnant or breastfeeding depending on her training program and goals.

Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.

Food	Protein per 100 gr.	Protein per oz
Soy protein isolate	88.32 g	25 g
Soy protein isolate, potassium type	88.32 g	25 g
Soy protein isolate, potassium type, crude protein basis	88.32 g	25 g
Gelatins, dry powder, unsweetened	85.6 g	24.3 g
Egg, white, dried, stabilized, glucose reduced	84.08 g	23.8 g
Seal, bearded (Oogruk), meat, dried (Alaska Native)	82.6 g	23.4 g
Egg, white, dried, powder, stabilized, glucose reduced	82.4 g	23.4 g
Egg, white, dried	81.1 g	23 g
Beverages, Protein powder whey based	78.13 g	22.2 g
Steelhead trout, dried, flesh (Shoshone Bannock)	77.27 g	21.9 g
List continued below
Egg, white, dried, flakes, stabilized, glucose reduced	76.92 g	21.8 g
Vital wheat gluten	75.16 g	21.3 g
Whale, beluga, meat, dried (Alaska Native)	69.86 g	19.8 g
Beverages, ABBOTT, EAS whey protein powder	66.67 g	18.9 g
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash	63.63 g	18 g
Soy protein concentrate, produced by alcohol extraction	63.63 g	18 g
Soy protein concentrate, produced by acid wash	63.63 g	18 g
Fish, cod, Atlantic, dried and salted	62.82 g	17.8 g
Fish, whitefish, dried (Alaska Native)	62.44 g	17.7 g
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	62.38 g	17.7 g
Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	62.38 g	17.7 g
Fish, salmon, chum, dried (Alaska Native)	62.09 g	17.6 g
Snacks, pork skins, plain	61.3 g	17.4 g
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	60.62 g	17.2 g
Fish, herring eggs, Pacific, dry (Alaska Native)	60.4 g	17.1 g
Caribou, shoulder meat, dried (Alaska Native)	59.38 g	16.8 g
Beverages, Whey protein powder isolate	58.14 g	16.5 g
Snacks, pork skins, barbecue-flavor	57.9 g	16.4 g
Seaweed, spirulina, dried	57.47 g	16.3 g
Walrus, meat, dried (Alaska Native)	57 g	16.2 g
Gelatin desserts,, KRAFT, JELL-O Brand Sugar Free Low Calorie Gelatin Dessert Strawberry, with aspartame and acesulfame potassium sweetener, powder	56.8 g	16.1 g
Smelt, dried (Alaska Native)	56.19 g	15.9 g
Beverages, Protein powder soy based	55.56 g	15.8 g
Egg substitute, powder	55.5 g	15.7 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	55.3 g	15.7 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	55.3 g	15.7 g
Beverages, nutritional shake mix, high protein, powder	53.57 g	15.2 g
Tofu, dried-frozen (koyadofu)	52.47 g	14.9 g
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	52.43 g	14.9 g
Peanut flour, defatted	52.2 g	14.8 g
Caribou, rump meat, half dried (Alaska Native)	52.06 g	14.8 g
Soy flour, defatted	51.46 g	14.6 g
Soy flour, low-fat, crude protein basis (N x 6.25)	50.93 g	14.4 g
Seeds, sesame flour, low-fat	50.14 g	14.2 g
Protein supplement, milk based, Muscle Milk Light, powder	50 g	14.2 g
Seeds, cottonseed flour, low fat (glandless)	49.83 g	14.1 g
Soy flour, low-fat	49.81 g	14.1 g
Soy flour, defatted, crude protein basis (N x 6.25)	49.81 g	14.1 g
Soy meal, defatted, raw, crude protein basis (N x 6.25)	49.2 g	13.9 g
Soy meal, defatted, raw	49.2 g	13.9 g
Seeds, cottonseed meal, partially defatted (glandless)	49.1 g	13.9 g
Egg, whole, dried, stabilized, glucose reduced	48.17 g	13.7 g
Seeds, sunflower seed flour, partially defatted	48.06 g	13.6 g
Egg, whole, dried	48.05 g	13.6 g
Mollusks, whelk, unspecified, cooked, moist heat	47.68 g	13.5 g
Beverages, ABBOTT, EAS soy protein powder	47.62 g	13.5 g
Protein supplement, milk based, Muscle Milk, powder	45.71 g	13 g
Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	44.5 g	12.6 g
Soybeans, mature seeds, dry roasted	43.32 g	12.3 g
Meat extender	41.71 g	11.8 g
Cheese, parmesan, low sodium	41.6 g	11.8 g
Seeds, cottonseed flour, partially defatted (glandless)	40.96 g	11.6 g
Leavening agents, yeast, baker's, active dry	40.44 g	11.5 g
Seeds, sesame flour, partially defatted	40.32 g	11.4 g
Parmesan cheese topping, fat free	40 g	11.3 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native)	39.9 g	11.3 g
Pork, cured, bacon, cooked, microwaved	39.01 g	11.1 g
Soybeans, mature seeds, roasted, no salt added	38.55 g	10.9 g
Soybeans, mature seeds, roasted, salted	38.55 g	10.9 g
Soy flour, full-fat, roasted	38.09 g	10.8 g
Soy flour, full-fat, roasted, crude protein basis (N x 6.25)	38.09 g	10.8 g
Cheese, parmesan, shredded	37.86 g	10.7 g
Soy flour, full-fat, raw	37.81 g	10.7 g
Soy flour, full-fat, raw, crude protein basis (N x 6.25)	37.8 g	10.7 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted	37.04 g	10.5 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium	37.04 g	10.5 g
Veal, leg (top round), separable lean only, cooked, braised	36.71 g	10.4 g
Soybeans, mature seeds, raw	36.49 g	10.3 g
Game meat, deer, shoulder clod, separable lean only, cooked, braised	36.28 g	10.3 g
Lupins, mature seeds, raw	36.17 g	10.3 g
Veal, leg (top round), separable lean and fat, cooked, braised	36.16 g	10.3 g
Milk, dry, nonfat, regular, without added vitamin A and vitamin D	36.16 g	10.3 g
Milk, dry, nonfat, regular, with added vitamin A and vitamin D	36.16 g	10.3 g
Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised	36.12 g	10.2 g
Beef, round, top round, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised	36.12 g	10.2 g
Beef, round, top round, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	36.12 g	10.2 g
Beef, round, top round, separable lean only, trimmed to 1/4" fat, select, cooked, braised	36.12 g	10.2 g
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised	36.12 g	10.2 g
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised	36.12 g	10.2 g
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	35.8 g	10.2 g
Cheese, parmesan, hard	35.75 g	10.1 g
Pork, cured, bacon, cooked, baked	35.73 g	10.1 g
Veal, shoulder, arm, separable lean only, cooked, braised	35.73 g	10.1 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised	35.62 g	10.1 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	35.62 g	10.1 g
Seeds, safflower seed meal, partially defatted	35.62 g	10.1 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	35.62 g	10.1 g

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