Protein is one of the most-searched numbers on a nutrition label, and for good reason — it supports everything from muscle maintenance to feeling fuller for longer. Below is a data-backed ranking of the foods in our database with the most protein per 100 g.
| # | Food | Protein |
|---|---|---|
| 1 | Parmesan | 35.75 g |
| 2 | Chicken Breast | 31 g |
| 3 | Pumpkin Seeds | 29.9 g |
| 4 | Almonds | 26.2 g |
| 5 | Sardines | 24.62 g |
| 6 | Black Beans | 24.4 g |
| 7 | Cheddar Cheese | 24.25 g |
| 8 | Peanut Butter | 24 g |
| 9 | Turkey Breast | 23.7 g |
| 10 | Lentils | 23.6 g |
| 11 | Kidney Beans | 22.5 g |
| 12 | Mozzarella | 22.2 g |
| 13 | Pork Tenderloin | 21.6 g |
| 14 | Lean Beef (95% lean) | 21.4 g |
| 15 | Pinto Beans | 21.4 g |
| 16 | Chickpeas | 21.3 g |
| 17 | Pistachios | 20.5 g |
| 18 | Salmon (Atlantic) | 20.3 g |
| 19 | Tempeh | 20.3 g |
| 20 | Rainbow Trout | 19.9 g |
| 21 | Tuna (canned, light) | 19.44 g |
| 22 | Tilapia | 19 g |
| 23 | Sunflower Seeds | 18.9 g |
| 24 | Mackerel | 18.6 g |
| 25 | Flaxseed | 18 g |
Hard cheeses, poultry, seeds and legumes lead the table — Parmesan and chicken breast both pack over 30 g per 100 g, and plant sources like pumpkin seeds and black beans aren’t far behind. Worth remembering that per-100 g figures favour naturally dense or dehydrated foods (hard cheese, seeds) over high-water-content ones, so a realistic per-serving comparison can tell a different story than the table above.
Common questions
Do I need to eat meat to get enough protein? No — pulses, seeds, dairy and soy foods like tofu and edamame all contribute meaningfully, and a varied plant-based diet can meet typical protein needs without difficulty.
Is more protein always better? Not necessarily — needs vary by body size, activity level and goals. Most people do well hitting a consistent target across the day rather than maximising any single meal or food.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.