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Best High-Protein Foods — Top 10 by Protein per 100g

✓ Nutrition data reviewed against USDA FoodData Central and Public Health England guidance by our editorial team. Last reviewed: 5 September 2026.

Fact-checked against original USDA source data by our editorial team.

The 10 highest-protein foods from the USDA database, ranked by protein content. Each listing shows full macros and links through to its full nutrition page.

  1. Chicken Breast — 165 kcal per 100g

    With 31.0g protein and 165 kcal per 100g, chicken breast is one of the highest-protein options for calorie tracking.

    Macros per 100g: 31.0g protein · 0.0g carbs · 3.6g fat · 0.0g fibre

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  2. Turkey Breast — 189 kcal per 100g

    With 28.7g protein and 189 kcal per 100g, turkey breast is one of the highest-protein options for calorie tracking.

    Macros per 100g: 28.7g protein · 0.0g carbs · 7.4g fat · 0.0g fibre

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  3. Tinned Tuna — 86 kcal per 100g

    With 19.4g protein and 86 kcal per 100g, tinned tuna is one of the highest-protein options for calorie tracking.

    Macros per 100g: 19.4g protein · 0.0g carbs · 1.0g fat · 0.0g fibre

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  4. Cod — 82 kcal per 100g

    With 17.8g protein and 82 kcal per 100g, cod is one of the highest-protein options for calorie tracking.

    Macros per 100g: 17.8g protein · 0.0g carbs · 0.7g fat · 0.0g fibre

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  5. Salmon — 208 kcal per 100g

    With 20.4g protein and 208 kcal per 100g, salmon is one of the highest-protein options for calorie tracking.

    Macros per 100g: 20.4g protein · 0.0g carbs · 13.4g fat · 0.0g fibre

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  6. Parmesan — 420 kcal per 100g

    With 28.4g protein and 420 kcal per 100g, parmesan is one of the highest-protein options for calorie tracking.

    Macros per 100g: 28.4g protein · 13.9g carbs · 27.8g fat · 0.0g fibre

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  7. Cottage Cheese — 98 kcal per 100g

    With 11.1g protein and 98 kcal per 100g, cottage cheese is one of the best-value options for calorie tracking.

    Macros per 100g: 11.1g protein · 3.4g carbs · 4.3g fat · 0.0g fibre

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  8. Lentils — 116 kcal per 100g

    With 9.0g protein and 116 kcal per 100g, lentils is one of the best-value options for calorie tracking.

    Macros per 100g: 9.0g protein · 20.1g carbs · 0.4g fat · 7.9g fibre

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  9. Chickpeas — 378 kcal per 100g

    With 20.5g protein and 378 kcal per 100g, chickpeas is one of the highest-protein options for calorie tracking.

    Macros per 100g: 20.5g protein · 63.0g carbs · 6.0g fat · 12.2g fibre

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  10. Greek Yogurt — 59 kcal per 100g

    With 10.2g protein and 59 kcal per 100g, greek yogurt is one of the best-value options for calorie tracking.

    Macros per 100g: 10.2g protein · 3.6g carbs · 0.4g fat · 0.0g fibre

    Full nutrition facts →

Frequently Asked Questions

How was this list ranked?

Every food on this list is ranked using real USDA FoodData Central figures — not estimates. Chicken Breast tops the list at 165 kcal per 100g, with 31.0g protein, 0.0g carbs and 0.0g fibre. See the full nutrition breakdown on each food's own page.

Is this list updated?

Yes — figures are re-checked against USDA FoodData Central on every site rebuild. Last reviewed: 5 September 2026.

Where does the nutrition data come from?

Every figure on this page is sourced from USDA FoodData Central, the U.S. Department of Agriculture's official food composition database (CC0 1.0 public domain). We do not estimate or generate nutrition data.

Last updated:

Nutrition data from the USDA FoodData Central database (CC0 1.0).