Foods highest in protein
Proteins supply the amino acids the body uses to build and repair muscle, organs, enzymes and antibodies. Each gram of protein provides about 4 kcal.
The food highest in protein on Micela is Bacon: 35.7 g per 100 g.
FDA Daily Value: 50 g per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in protein per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🥓 Bacon | 35.7 g | 71 % | 2.9 g (1 slice, cooked) |
| 2 | 🍗 Chicken | 31 g | 62 % | 26.7 g (½ breast, skinless) |
| 3 | 🐙 Octopus | 29.8 g | 60 % | 25.3 g (3 oz) |
| 4 | 🦃 Turkey | 29.1 g | 58 % | 24.7 g (3 oz) |
| 5 | 🦃 Roast turkey | 28.6 g | 57 % | 40 g (1 serving) |
| 6 | 🐖 Pork | 27.1 g | 54 % | 24.1 g (1 chop) |
| 7 | 🥩 Beef | 26.8 g | 54 % | 22.8 g (3 oz) |
| 8 | 🍖 Roast pork leg | 26.8 g | 54 % | 37.5 g (1 serving) |
| 9 | 🐑 Lamb | 24.5 g | 49 % | 20.8 g (3 oz) |
| 10 | 🥩 Breaded steak (milanesa) | 24.4 g | 49 % | 39.6 g (1 milanesa) |
| 11 | 🥜 Peanut | 24.4 g | 49 % | 6.9 g (1 oz) |
| 12 | 🦐 Shrimp | 24 g | 48 % | 20.4 g (3 oz) |
| 13 | 🎣 Hake | 23.5 g | 47 % | 16.9 g (1 fillet) |
| 14 | 🍖 Grilled steak | 23.5 g | 47 % | 20 g (3 oz) |
| 15 | 🐟 Salmon | 22.1 g | 44 % | 18.8 g (3 oz) |
| 16 | 🍤 Tempura | 20.7 g | 41 % | 19.7 g (5 shrimp) |
| 17 | 🐠 Tuna | 19.4 g | 39 % | 32 g (1 can, drained) |
| 18 | 🌻 Sunflower | 19.3 g | 39 % | 5.5 g (1 oz) |
| 19 | 🦞 Lobster | 19 g | 38 % | 16.1 g (3 oz) |
| 20 | 🫙 Soybean | 18.2 g | 36 % | 31.3 g (1 cup, cooked) |
Per serving: the 10 that give the most protein in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🦃 Roast turkey | 1 serving (140 g) | 40 g |
| 2 | 🥩 Breaded steak (milanesa) | 1 milanesa (162 g) | 39.6 g |
| 3 | 🍖 Roast pork leg | 1 serving (140 g) | 37.5 g |
| 4 | 🥘 Paella | 1 plate (353 g) | 36.8 g |
| 5 | 🍲 Stew | 1 plate with broth (460 g) | 35.8 g |
| 6 | 🫕 Fondue | 1 serving with bread (203 g) | 34.9 g |
| 7 | 🍛 Curry | 1 plate with rice (382 g) | 34.6 g |
| 8 | 🍲 Tripe soup | 1 bowl (2 cups) (400 g) | 34.4 g |
| 9 | 🍚 Chicken and rice | 1 plate (2 cups) (282 g) | 33.8 g |
| 10 | 🍔 Hamburger | 1 cheeseburger (225 g) | 32.8 g |
Highest in protein in each family
- 🍎 Fruits: Avocado, 2 g per 100 g
- 🥦 Vegetables: Garlic, 6.4 g per 100 g
- 🌾 Grains, breads & pasta: Oats, 16.9 g per 100 g
- 🫘 Legumes: Soybean, 18.2 g per 100 g
- 🥩 Meat & eggs: Bacon, 35.7 g per 100 g
- 🐟 Fish & seafood: Octopus, 29.8 g per 100 g
- 🧀 Dairy: Cheese, 18.1 g per 100 g
- 🥜 Nuts, seeds & oils: Peanut, 24.4 g per 100 g
- 🌶️ Spices & herbs: Basil, 3.1 g per 100 g
- ☕ Drinks: Juice, 0.7 g per 100 g
- 🍰 Sweets & desserts: Chocolate, 7.8 g per 100 g
- 🍽️ World dishes: Roast turkey, 28.6 g per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most protein?
Among 180 common foods, bacon: 35.7 g per 100 g, followed by chicken (31 g) and octopus (29.8 g).
Which food gives the most protein per serving?
Roast turkey: 40 g in 1 serving (140 g).
How much protein do you need per day?
The FDA Daily Value is 50 g per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)
💪 How much protein do you need a day? Work it out from your weight