Foods high in protein
This list shows the 40 foods with the highest protein content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by protein per 100 g
| # | Food | protein | % NRV | kcal |
|---|---|---|---|---|
| 1 | Turkey breast | 37.9 g | 76 % | 164 |
| 2 | Lupin flour | 37.7 g | 75 % | 327 |
| 3 | Beef rump, boiled | 36.2 g | 72 % | 174 |
| 4 | Parmesan cheese min. 30 % fat in dry matter | 35.6 g | 71 % | 391 |
| 5 | Pumpkin seed | 35.5 g | 71 % | 588 |
| 6 | Partridge meat, raw | 35 g | 70 % | 248 |
| 7 | Protein roll | 33.9 g | 68 % | 326 |
| 8 | Venison meat, boiled | 32.6 g | 65 % | 171 |
| 9 | Pork schnitzel | 32.4 g | 65 % | 156 |
| 10 | Cooked ham | 32.3 g | 65 % | 323 |
| 11 | Sheep fillet medaillon, grilled | 31.3 g | 63 % | 161 |
| 12 | Lamb shoulder, boiled | 29.9 g | 60 % | 172 |
| 13 | Peanut butter (100 % pure) | 29 g | 58 % | 620 |
| 14 | Pork tenderloin | 28.9 g | 58 % | 144 |
| 15 | Pork rind, boiled | 28.7 g | 57 % | 237 |
| 16 | Duck breast | 28.7 g | 57 % | 368 |
| 17 | Chicken breast | 28.4 g | 57 % | 138 |
| 18 | Beef neck/chuck, boiled | 27.9 g | 56 % | 199 |
| 19 | Roast beef | 27.9 g | 56 % | 228 |
| 20 | Emmental | 27.5 g | 55 % | 374 |
| 21 | Veal shoulder, boiled | 27.3 g | 55 % | 119 |
| 22 | Roast pork | 27.2 g | 54 % | 264 |
| 23 | Albacore raw | 27.2 g | 54 % | 121 |
| 24 | Trout | 27.1 g | 54 % | 195 |
| 25 | Pork chop | 26.9 g | 54 % | 230 |
| 26 | Parma ham | 26.7 g | 53 % | 307 |
| 27 | Beef steak (loin) grilled | 26.3 g | 53 % | 151 |
| 28 | Sunflower seeds | 26.1 g | 52 % | 564 |
| 29 | Beef forerib/prime rib, boiled | 26 g | 52 % | 181 |
| 30 | Sardine grilled | 26 g | 52 % | 201 |
| 31 | Pork mince, boiled | 26 g | 52 % | 345 |
| 32 | Beef steak | 25.9 g | 52 % | 180 |
| 33 | Mutton tenderloin, grilled | 25.6 g | 51 % | 260 |
| 34 | Wild boar meat, grilled | 25.6 g | 51 % | 209 |
| 35 | Veal tenderloin steak, grilled | 25.4 g | 51 % | 144 |
| 36 | Sweet almond butter (100 % pure) | 25.3 g | 51 % | 559 |
| 37 | Pork steak (neck) grilled | 25.3 g | 51 % | 226 |
| 38 | Katenrauchwurst sausage | 25.2 g | 50 % | 263 |
| 39 | Beef tenderloin | 25.1 g | 50 % | 136 |
| 40 | Saithe/pollack, grilled | 24.9 g | 50 % | 127 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most protein?
According to the BLS 4.0, Turkey breast leads with 37.9 g per 100 grams, followed by Lupin flour (37.7 g) and Beef rump, boiled (36.2 g).
How much protein per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 50 g. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
- Healthy foods
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