List of 280+ Protein Rich Food on Planet Earth

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Looking for some protein rich food to include in your diet? You’ve came to the right place.

Here you’ll find the list with more than 280 food high in protein available around the globe.

My inital goal was to make the complete list of protein rich food in every food group with highest protein to calorie ratio. That said the majority of edible one component protein rich whole-food on the planet Earth I was able to find a nutrition value for are listed here.

The list is categorized in: meat and poultry, dairy, seafood, nuts and seeds, vegetables, grains and fruits section. Click on each of them to jump straight to the specific category.

The nutrutional value is stated for 100g of each product. Next to each product you will find how many calories you need to consume to get 1g of protein.

The list begins here:

Meat and Poultry is the Top Food Highest in Protein

While meat and poultry is high in protein and other nutrients like iron, zinc, selenium and vitamins like A, B and D, it also contains high amounts of saturated fats. To avoid a ton of unnecessary calories coming from fats try to choose the leanest cut of meat.

Domestic Meat

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Lamb, cooked, roasted 27 0 3 144 5
Pork steak, stewed 33 0 5 157 5
Goat, cooked, roasted 27 0 3 143 5
Beef, lean cuts, baked 27 0 6 174 6
Pork ham, cured, lean only, roasted 25 0 5 157 6
Veal, escalope, fried 22 0 6 196 9


Game meat

These animals are bred in the wild and are free of growth hormones that are used in domestic meat. It is an excellent source of vitamins and minerals that are essential for good health. This is probably one of the most ecological protein sources you can have these days. The only thing is it can get pretty expensive as it’s exotic meat and could be hard to find a place get some.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Alligator 34 0 3 148 4
Elk, cooked, roasted 30 0 2 146 5
Antelope, cooked, roasted 29 0 3 150 5
Bison (aka Buffalo), lean cuts, cooked, roasted 28 0 2 143 5
Water buffalo, cooked, roasted 27 0 2 131 5
Deer, cooked, roasted 30 0 3 158 5
Moose, cooked, roasted 29 0 1 134 5
Wild rabbit, composite of cuts, cooked, roasted 33 0 4 173 5
Kangaroo Fillet Steak 21 1 1 99 5
Yak, round steak 23 0 1 106 5
Ostrich, tip trimmed, cooked 28 0 3 145 5
Llama 22 0 3 120 6
Beaver, cooked, roasted 35 0 7 212 6
Horse, cooked, roasted 28 0 6 175 6
Caribou, cooked, roasted 30 0 4 167 6
Beefalo, composite of cuts, cooked, roasted 31 0 6 188 6
Wild boar, cooked, roasted 28 0 4 160 6
Squirrel, cooked, roasted 31 0 5 173 6
Opossom, cooked, roasted 30 0 10 221 7
Domesticated rabbit, composite of cuts, cooked, roasted 29 0 8 197 7
Muskrat, cooked, roasted 30 0 12 234 8
Bear, cooked, simmered 32 0 13 259 8
Raccoon, composite of cuts, cooked, roasted 29 0 15 255 9


Poultry

Poultry often is classified in “white meat” and “dark meat”. While white meat is considered as much healthier than dark meat because it has less fat and myoglobin(1), which carries oxygen, dark meat is believed to contain more vitamins and minerals. For example chicken drumsticks contain nearly double the concentration of iron and zinc found in chicken breast.

Domesticated Birds

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Chicken breast, meat only, cooked, roasted 31 0 4 165 5
Chicken drumstick, meat only, cooked, roasted 28 0 6 172 6
Chicken leg, meat only, cooked, roasted 27 0 8 191 7
Chicken thigh, meat only, cooked, roasted 26 0 11 209 8
Chicken wing, meat and skin, cooked, roasted 27 0 19 290 11
Duck, meat only, cooked, roasted 33 0 16 281 9
Goose, meat only, cooked, roasted 29 0 13 238 8
Turkey breast, meat only, cooked, roasted 30 0 1 135 5
Turkey leg, meat only, cooked, roasted 29 0 4 159 5
Guineafowl (aka guineahen), meat only, raw 24 0 3 123 5
Squab (aka pigeon, dove), cooked 24 0 13 219 9
Quail, cooked 25 0 14 234 9
Emu, fan fillet, cooked, broiled 31 0 2 154 5


Game Birds

Game birds can be classified as “wild” and “farmed”. Wild game birds are more lean and taste different than their counterparts. They are also free of growth hormons and antibiotics.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Pheasant, cooked 32 0 12 247 8
Wild Grouse, meat only, roasted 27 0 2 129 5
Partridge, meat only, roasted 36 0 7 211 6
Wild Woodcock, generic 23 0 3 146 6


Eggs Have the Highest Biological Value of Protein

Nutritionists use eggs as a standard when comparing protein absorption rate of other foods. Egg protein is highly usable by our body. Human body can absorb 93.7% of protein coming from eggs, but only 84.5% from milk, 76% from fish, 74.3% from beef and as low as 64% from rice.

In addition eggs supply us with essential amino acids and are packed with several vitamins and minerals including riboflavin, folate, vitamins B6, B12, D and E, iron, zinc, choline and phosphorus. The greatest amount of vitamins and as well as half of the egg’s protein is in egg yolk.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Chicken egg, whole, raw 13 1 10 143 11
Chicken egg whites, raw 11 1 0 48 4
Chicken egg yolk, raw 16 4 27 317 20
Boilded chicken egg, whole 13 1 11 155 12
Scrambled chicken egg 10 2 11 148 15
Duck egg, whole, raw 13 1 14 185 14
Goose egg, whole, raw 14 1 13 185 13
Quail egg, whole, raw 13 0 11 158 12
Turkey egg, whole, raw 14 1 12 171 12



Dairy Products are High in Protein

Dairy products are excellent source of protein, minerals, vitamins like D, A, B2, phosphorus, calcium and electolytes. Dairy proteins, particulary whey protein, are rich in branched chain amino acids (BCAAs).

In dairy there are two types of protein – casein and whey. Cow’s milk consist of 80% casein and 20% of whey. Casein has slower digestion rate than whey which results in prolonged delivery of amino acids. In contrast, whey is known as “fast” protein because it is digested quickly.


Milk

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Fat Free Milk 3 5 0 34 10
Low fat Milk 3 5 2 50 15
Whole Milk 3 5 4 64 19
Goat Milk 4 4 4 69 17


Yogurt

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Skim milk Yogurt, plain 6 8 0 56 9
Fat Free Greek Yogurt 10 4 0 59 6


Cheese

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Fat Free Mozzarella 32 4 0 149 5
Mozzarella, part skim milk 24 3 16 254 11
Mozzarella, whole milk 22 2 22 300 14
Muenster, low fat 25 4 18 274 11
Monterey, low fat 28 1 22 313 11
American 18 4 32 371 21
Blue 21 2 29 353 17
Cheddar 25 1 33 402 16
Cheddar, reduced fat 27 2 18 282 10
Camembert 20 1 24 299 15
Brie 21 0 28 334 16
Swiss 25 2 25 334 13
Swiss, low fat 28 3 5 179 6
Parmesan, hard 36 3 26 392 11
Feta 14 4 21 264 19
Goat, soft type 19 1 21 268 14
Goat, hard type 31 2 36 452 15
Tilsit 24 3 26 340 14
Fondue 14 4 13 229 16


Cottage Cheese

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Fat Free Cottage Cheese 10 7 0 72 7
Curd, cottage cheese, creamed 11 3 4 98 9



Seafood is Protein Rich Food

Seafood is a complete protein source. Fish and other seafood does not only provide a great amount of protein, but also the essential healthy fatty acids like omega-3 and 6 that our body can’t produce itself. Seafood is a natural source of different minerals and vitamins like A, B2 and D. If possible choose naturally grown not farmed options.

Fish

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Anchovy, raw 20 0 5 131 7
Bass, freshwater, mixed species, raw 19 0 4 131 7
Striped Bass, raw 18 0 2 97 5
Blue Fish, raw 20 0 4 124 6
Burbot, raw 19 0 1 124 7
Butterfish, raw 17 0 8 146 9
Carp, raw 18 0 6 127 7
Catfish, farmed, raw 16 0 8 135 8
Black and Red Caviar, granular 25 4 18 252 10
Cisco, raw 19 0 2 98 5
Pacific and Atlantic Cod, farmed, raw 18 0 1 82 5
Atlantic Croaker, raw 18 0 3 104 6
Cusk, raw 19 0 1 87 5
Dolphinfish, raw 18 0 1 85 5
Cusk, raw 18 0 5 119 7
Drum, freshwater, raw 18 0 5 119 7
Eel, mixed species, raw 18 0 12 184 10
Flatfish, flounder and sole species, raw 19 0 1 91 5
Grouper, mixed species, raw 19 0 1 92 5
Haddock, raw 19 0 1 87 5
Hake, raw 16 0 2 84 5
Atlantic and Pacific Halibut, raw 21 0 2 110 5
Greenland Halibut, raw 14 0 14 186 13
Pacific Helling, raw 16 0 14 195 12
Atlantic Herring, raw 18 0 9 158 9
Ling, raw 19 0 1 87 5
Lingcod, raw 18 0 1 85 5
Atlantic Mackarel, raw 19 0 14 205 11
Spanish Mackarel, raw 19 0 6 139 7
Milkfish, raw 21 0 7 148 7
Monkfish, raw 14 0 2 76 5
Striped Mullet, raw 19 0 4 117 6
Ocean Perch, Atlantic, raw 19 0 2 94 5
Perch, mixed species, raw 12 0 1 55 5
Pike, Northern, raw 19 0 1 88 5
Pike, walleye, raw 19 0 1 93 5
Pollock, Atlantic, raw 19 0 1 92 5
Pollock, walley, raw 17 0 1 81 5
Pompano, Florida, raw 18 0 9 164 5
Pout, ocean, raw 17 0 1 79 5
Rockfish, Pacific, mixed species, raw 19 0 2 94 5
Roe, mixed species, raw 22 0 6 143 7
Rought, orange, raw 16 0 1 76 5
Sablefish, raw 13 0 15 195 15
Salmon, Atlantic, farmed, raw 20 0 13 208 10
Salmon, Atlantic, wild, raw 20 0 6 142 7
Chinook Salmon (aka King Salmon), raw 20 0 10 179 9
Chum Salmon (aka Keta, Silverbrite, Dog Salmon), raw 20 0 4 120 6
Coho Salmon (aka Silver Salmon), wild, raw 22 0 6 146 7
Pink Salmon (aka Humpies, Humpback Salmon), raw 20 0 3 116 6
Sockeye Salmon (aka Red Salmon), raw 21 0 9 168 8
Snapper, mixed species, raw 21 0 1 100 5
Spot, raw 19 0 5 123 6
Sturgeon, mixed species, raw 16 0 4 105 7
Scup, raw 19 0 3 105 8
Sea bass, mixed species, raw 18 0 2 97 5
Seatrout, mixed species, raw 17 0 4 104 6
Shad, American, raw 17 0 14 197 12
Shark, mixed species, raw 21 0 5 130 6
Sheepshed, raw 20 0 2 108 5
Rainbox Smelt, raw 18 0 2 97 5
Sucker, white, raw 17 0 2 92 5
Pumkinseed Sunfish, raw 19 0 1 89 5
Surimi 15 7 1 99 7
Swordfish, raw 20 0 4 121 6
Tilapia, raw 20 0 2 96 5
Tilefish, raw 17 0 2 96 6
Trout, mixed species, raw 21 0 7 148 7
Rainbow Trout, farmed, raw 21 0 5 138 7
Rainbow Trout, wild, raw 20 0 3 119 6
Rainbow Trout, farmed, raw 21 0 5 138 7
Bluefin Tuna, raw 23 0 5 144 6
Skipjack Tuna, raw 22 0 1 103 5
Yellowfin Tuna, raw 23 0 1 108 5
European Turbot, raw 16 0 3 95 6
Whitefish, mixed species, raw 19 0 6 134 7
Whiting, mixed species, raw 18 0 1 90 5
Atlantic Wolffish, raw 17 0 2 96 6
Yellowtail, mixed species, raw 23 0 5 146 6


Mollusc or Mollusk

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Snail 16 2 1 90 6
Abalone, mixed species, cooked, fried 20 11 7 189 9
Clam, mixed species, cooked, moist heat 26 5 2 148 6
Conch, baked, broiled 26 2 1 130 5
Cuttlefish, mixed species, cooked, moist heat 28 1 1 134 5
Blue Mussel, cooked, moist heat 24 7 4 172 7
Common Octopus, cooked, moist heat 30 4 2 164 5
Common Eastern Oyster, farmed, cooked, dry heat 7 7 2 79 11
Wild Eastern Oyster, cooked, dry heat 8 5 2 72 9
Pacific Oyster, cooked, moist heat 19 10 5 163 9
Bay and Sea Scallop, cooked, steamed 23 0 1 112 5
Squid, mixed species, cooked, fried 18 8 7 175 10
Whelk, mixed species, cooked, moist heat 48 16 1 275 6


Crustaceans

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Shrimp, mixed species, raw 20 1 2 106 5
Shrimp, mixed species, cooked, moist heat 21 0 1 99 5
Northern Lobster, cooked, moist heat 21 1 1 98 5
Spiny Lobster, mixed species, cooked, moist heat 26 3 2 143 6


Shellfish

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Blue crab, cooked 18 0 1 83 5
Farmed Crawfish (aka crayfish), mixed species, raw 15 0 1 72 5
Wild Crawfish (aka crayfish), mixed species, raw 16 0 1 77 5


Seaweed

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Spirulina, raw 6 2 0 26 4
Laver, raw 6 5 0 35 6
Wild Dulse, raw 29 43 0 257 9
Nori 42 42 0 333 8
Yaki Nori 40 40 0 400 10
Wakame, raw 3 9 1 750 17



Nuts and Seed are High Protein Food Too

Nuts and seeds are high in protein. They are also a source of healthy oils like omega-3 and 6, vitamin B and other essential minerals like iron, magnesium, potassium and copper. They are a great snack, but should be consumed with a moderation as calories can add up quickly.

Nuts

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Peanuts, all types 24 22 50 587 25
Pistachios, raw 21 28 44 557 27
English Walnuts, raw 15 14 65 654 44
Black Walnuts, dried 24 10 59 618 26
Hazelnuts (aka cobnuts or filberts), raw 15 17 61 628 42
Macadamia nuts, raw 8 14 76 718 90
Pecans 9 14 72 691 77
Pine nuts, dried 14 13 68 673 48
Brazilnuts, dried, unblanched 14 12 66 656 47
Cashew nuts, raw 18 33 44 553 31
Beechnuts, dried 6 33 50 576 96
Almonds 21 22 49 575 27


Seeds

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Chia, dried 16 44 31 490 31
Flaxseed 18 29 41 534 230
Hemp, shelled 37 7 42 580 16
Poppy 18 28 42 525 29
Pumpkin Seeds, dried 30 11 49 559 19
Sesame Seeds 18 23 50 573 32
Safflower, seed kernels, dried 5 10 11 145 29
Sunflower, seed kernels, dried 21 20 51 584 28
Pumkin and Squash Seeds, dried 25 18 46 541 22



Vegetables Rich in Protein

Vegetables are not considered as a significant protein source because there are not that much of protein in them. But that doesn’t mean that there are no protein at all. In fact there are some vegetables worth highlighting that have greater amount of protein than others. Take for instance watercress as an example with 1 gram of protein per every 6 calories. That’s the same protein and calorie ratio as for lean beef.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Sun-dried Tomatoes 14 56 3 258 18
Garlic, raw 6 33 0 149 25
Grape Leaves, raw 6 17 2 93 16
Brussels Sprouts, raw 3 9 0 43 14
Yellow and White Sweet Corn, raw 3 19 1 86 29
Kale, raw 3 10 1 50 17
Artichokes, raw 3 11 0 47 16
Chives, raw 3 4 1 30 10
Asparagus, raw 2 4 0 20 10
Broccoli, raw 3 7 0 34 11
Cauliflower, raw 2 5 0 25 13
Collards, raw 2 6 0 30 15
Parsley, raw 3 6 1 36 12
Watercress, raw 2 1 0 11 6
Potatoes, flesh and skin, baked 3 21 0 93 31
Sweet Potatoes, cooked, baked in skin 2 21 0 90 45
Spinach, raw 3 4 0 23 8


Mushrooms

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Crimini, raw 1 1 0 5 5
Champignons, raw 4.3 0.1 1 27 6
Chantarelle, raw 1.6 0 1 11 7
White, raw 3 3 0 22 7
Straw, canned, drained solids 7 8 1 58 8
Portabella, raw 3 5 0 26 12
Oyster, raw 3 6 0 43 14
Shiitake, dried 2.2 7 0.5 34 15
Maitake, raw 2 7 0 37 19


Beans and Peas

Although, beans and peas do not provide full spectrum of essential amino acids, they are very similair to meats, poultry and fish in contribution on nutrients. They are an excellent source of dietary fiber and nutrients like folate and potassium.

Nutritional value stated here is for cooked/boiled product unless specified otherwise.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Azuki beans (aka Adzuki or Aduki) 8 25 0 128 16
Black beans (aka Frijoles Negros) 9 24 1 132 15
Black-eyed peas (aka Black-eyed beans) 3 19 0.4 90 30
Broad beans (aka Fava beans) 8 20 0.4 110 14
Butter beans (aka Lima beans) 8 23 0.4 126 16
Lupin beans 16 10 3 119 7
White beans (aka Common beans) 10 25 0 139 14
Small white beans (aka Common beans) 9 26 1 142 16
Cranberry beans (aka Roman beans) 9 24 0 136 15
Winged beans 6 14 1 74 12
Chickpeas (aka Garbanzo beans) 9 27 2.6 164 18
Edamame beans (imature soybeans) 11 10 5 122 11
Great Northern beans 8 21 0 118 15
Yellow beans 9 25 1 144 16
Pink beans 9 28 0 149 17
Pinto beans 9 26 1 143 16
Red kidney beans 9 23 0 127 14
Split peas 8 21 0 118 15
Yardlong beans 2.5 9 0.1 47 19
Navy beans 8 26 1 140 18
Hyacinth Beans (aka Indian beans) 8 21 0.6 117 15
Cowpeas 8 21 1 116 15
Moth beans 8 21 0.6 117 15
Mung beans 7 19 0.4 105 15
Green beans (aka French beans) 1.9 8 0.3 35 18
Pidgeon peas (aka Gandule beans) 7 23 0.4 121 17
Tofu (aka bean curd) 8 1.9 4.8 76 10
Soybeans 17 10 9 173 10
Green peas 5 16 0 84 17
Sprouted peas 7 17 1 98 14
Lentils, boiled 9 20 0.4 116 13
Sprouted lentils, raw 9 22 1 106 12
AlfaAlfa seeds, sprouted, raw 4 2 1 823 6
Tempeh 19 9 1 193 10



Grains ar High in Protein as Well

Usually grains are not considered as a protein source, because they doesn’t have a complete amino acid profile and they also are high in carbohydrates. BUT they serve ideally as an additional protein source, because grains are rich in fiber with their many health benefits. So it is good to know which of grains are packed with the most protein.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Quinoa, uncooked 14 64 6 368 26
Wheat Gluten (aka Seitan or wheat meat) 75 14 2 370 5
Wheat Bran, crude 16 65 4 216 14
Oat Bran, raw 17 66 7 246 14
Wild Rice, raw 15 75 1 357 24
Buckwheat, raw 13 72 3 343 26
Amaranth, raw 14 65 7 371 27
Bulgur, dry 12 76 1 342 29
Teff, uncooked 13 73 2 367 28
Wheat Germ, crude 23 52 10 360 16
Oats, uncooked 17 66 7 389 23
Rice Bran, crude 13 50 21 316 24



Fruits With the Highest Protein Content

Fruits particulary are short on protein, but there are fruits that are lower with carbohydrates and have more protein than counterparts. If you love fruits and are looking for more protein in your diet then it is good to know which fruits exaclty can supply some protein for your system.

Food Protein Carbs Fats Calories per 100g Calories per 1g of protein
Watermelon, raw 1 8 0 30 30
Peach, all commercial varieties, raw 1 10 0 39 39
Kiwi, raw 1 15 1 61 61
Grapes, raw 1 18 0 69 69
Figs, raw 1 19 0 74 74
Avocado, all commercial varieties, raw 2 9 15 160 80
Banana, raw 1 23 0 89 89
Plums, dried, without added sugar 1 28 0 107 107



The list ends here.

If you did find it useful, don’t forget to bookmark it.

For determination of nutrition value I used USDA, Self, MyFitnessPal, CalorieCount, multiple other websites and Google. If you notice that something is missing, let me know and I will update the list.

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About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.