15 Highest Protein Foods per 100g
Protein is the most important macronutrient for body composition. These 15 foods pack the most per 100g, according to USDA data.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
Created By
EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
Reviewed By
Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
How This Page Is Made
Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver protein per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Protein is the most important macronutrient for body composition. It builds and repairs muscle, produces enzymes and hormones, supports immune function, and has the highest thermic effect of any macro — your body burns 20-30% of protein calories just digesting them. It is also the most satiating macronutrient.
Daily target
The FDA daily value is 50g, but this is a bare minimum for sedentary individuals. Active people, athletes, and anyone focused on body composition should aim for 1.2-2.2g per kg of bodyweight. Older adults also benefit from higher intake to counteract age-related muscle loss.
How to use the list
Prioritize complete protein sources that contain all essential amino acids. Animal proteins (meat, fish, eggs, dairy) are complete by default. Plant eaters should combine legumes with grains throughout the day to cover all amino acids.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
There is a reason Cheese, parmesan, shredded leads this list: 38g of protein per 100g is elite territory. You are looking at 76% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 415 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the calcium (96% DV) and zinc (29% DV).
Worth knowing
High in sodium at 1700mg per 100g, so it may not be the best fit for a low-sodium diet.
Veal, leg (top round), separable lean only, cooked, braised ranks this highly because it is one of the cleaner ways to get a lot of protein quickly. 73% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some zinc (37% DV).
Worth knowing
Relatively high in cholesterol at 135mg per 100g.
Game meat, deer, shoulder clod, separable lean only, cooked, braised belongs in the top tier of this ranking, with 36g of protein per 100g. You are looking at 73% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also brings useful amounts of iron (28% DV) and zinc (79% DV), so it is not just a one-stat food.
Worth knowing
Relatively high in cholesterol at 113mg per 100g.
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised belongs in the top tier of this ranking, with 36g of protein per 100g. That translates to 72% of the daily value, so it can materially move your intake in one serving. It also chips in with some zinc (41% DV).
Worth knowing
Relatively high in cholesterol at 90mg per 100g.
Veal, shoulder, arm, separable lean only, cooked, braised makes the cut on substance, not hype: 36g per 100g is enough to matter in an actual diet. 71% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some zinc (57% DV).
Worth knowing
Relatively high in cholesterol at 155mg per 100g.
Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised holds its spot because 36g of protein is still comfortably strong. That translates to 71% of the daily value, so it can materially move your intake in one serving. A secondary plus is its zinc (66% DV).
Worth knowing
High in saturated fat with 5.03g per 100g, which is worth watching if you are managing heart health or cholesterol.
Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised makes the cut on substance, not hype: 35g per 100g is enough to matter in an actual diet. 70% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some zinc (55% DV).
Worth knowing
Relatively high in cholesterol at 145mg per 100g.
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised holds its spot because 35g of protein is still comfortably strong. That translates to 69% of the daily value, so it can materially move your intake in one serving. A secondary plus is its zinc (75% DV).
Worth knowing
Relatively high in cholesterol at 106mg per 100g.
Veal, rib, separable lean only, cooked, braised is not the flashiest name on the page, but the nutrient density is real at 34g per 100g. 69% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some zinc (54% DV).
Worth knowing
Relatively high in cholesterol at 144mg per 100g.
Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised rounds out the ranking with 34g per 100g, which is still enough to be useful if it already fits your meals. You are looking at 68% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some zinc (71% DV).
Worth knowing
High in saturated fat with 4.17g per 100g, which is worth watching if you are managing heart health or cholesterol.
Veal, sirloin, separable lean only, cooked, braised lands lower on the page, but 34g per 100g is still better than what you get from most foods. That translates to 68% of the daily value, so it can materially move your intake in one serving. A secondary plus is its zinc (43% DV).
Worth knowing
Relatively high in cholesterol at 113mg per 100g.
Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised is here because even the back half of this list still offers respectable protein density. That translates to 68% of the daily value, so it can materially move your intake in one serving. It also chips in with some zinc (76% DV).
Worth knowing
Relatively high in cholesterol at 102mg per 100g.
Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised rounds out the ranking with 34g per 100g, which is still enough to be useful if it already fits your meals. 68% of the daily value is enough to make this a serious contributor rather than a token source. The extra iron (27% DV) and zinc (79% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
Relatively high in cholesterol at 111mg per 100g.
Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered is here because even the back half of this list still offers respectable protein density. That translates to 67% of the daily value, so it can materially move your intake in one serving. The extra iron (21% DV) and zinc (95% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
Relatively high in cholesterol at 78mg per 100g.
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised lands lower on the page, but 34g per 100g is still better than what you get from most foods. 67% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its zinc (60% DV).
Worth knowing
Relatively high in cholesterol at 108mg per 100g.