Top High-Protein (>12g Protein/100g) Foods Highest in Protein (USDA Ranking)

High-protein muscle-supporting foods (>12g protein/100g) highest in Protein (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Essential structural macronutrient for muscle protein synthesis, enzymes, hormones, and satiety.

USDA Leaderboard: Top High-Protein (>12g Protein/100g) Foods Highest in Protein (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Egg, white, dried (81.1 g per 100g).

Rank	USDA Food Item	Protein / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, dried	81.1 g	100%	21.2 g	382 kcal · 81.1g P
#2	Pork skin rinds	61.3 g	100%	11.3 g	544 kcal · 61.3g P
#3	Snacks, pork skins, plain	61.3 g	100%	11.3 g	544 kcal · 61.3g P
#4	Egg substitute, powder	55.5 g	100%	12.5 g	444 kcal · 55.5g P
#5	Tofu, dried-frozen (koyadofu)	52.5 g	100%	11 g	477 kcal · 52.5g P
#6	Shrimp, dried	51 g	100%	20.4 g	250 kcal · 51g P
#7	Soy meal, defatted, raw	49.2 g	98.4%	14.6 g	337 kcal · 49.2g P
#8	Egg, whole, dried	48 g	96.1%	8.12 g	592 kcal · 48g P
#9	Pork, cracklings	45 g	90.1%	7.91 g	569 kcal · 45g P
#10	Cheese, parmesan, low sodium	41.6 g	83.2%	9.22 g	451 kcal · 41.6g P
#11	Soy flour, full-fat, roasted	38.1 g	76.2%	8.68 g	439 kcal · 38.1g P
#12	Cheese, parmesan, shredded	37.9 g	75.7%	9.12 g	415 kcal · 37.9g P
#13	Soy flour, full-fat, raw	37.8 g	75.6%	8.71 g	434 kcal · 37.8g P
#14	Lupins, mature seeds, raw	36.2 g	72.3%	9.75 g	371 kcal · 36.2g P
#15	Milk, dry, not reconstituted	36.2 g	72.3%	9.99 g	362 kcal · 36.2g P
#16	Cheese, Parmesan, hard	35.8 g	71.5%	9.12 g	392 kcal · 35.8g P
#17	Milk, buttermilk, dried	34.3 g	68.6%	8.86 g	387 kcal · 34.3g P
#18	Bacon or side pork, fresh, cooked	33.9 g	67.8%	7.25 g	468 kcal · 33.9g P
#19	Pork bacon, smoked or cured, cooked	33.9 g	67.8%	7.25 g	468 kcal · 33.9g P
#20	Egg, yolk, dried	33.6 g	67.3%	5.03 g	669 kcal · 33.6g P
#21	Mutton, cooked, roasted (Navajo)	33.4 g	66.9%	14.3 g	234 kcal · 33.4g P
#22	Beef jerky	33.2 g	66.4%	8.1 g	410 kcal · 33.2g P
#23	Beef, for use with vegetables	32.4 g	64.8%	17 g	191 kcal · 32.4g P
#24	Pheasant, cooked, total edible	32.4 g	64.8%	13.6 g	239 kcal · 32.4g P
#25	Pheasant, cooked	32.3 g	64.5%	13.6 g	238 kcal · 32.3g P
#26	Cheese, romano	31.8 g	63.6%	8.22 g	387 kcal · 31.8g P
#27	Turkey, ground, fat free, pan-broiled crumbles	31.7 g	63.4%	21 g	151 kcal · 31.7g P
#28	Beef, bacon, cooked	31.3 g	62.6%	6.97 g	449 kcal · 31.3g P
#29	Beef, cured, dried	31.1 g	62.2%	20.3 g	153 kcal · 31.1g P
#30	Cheese, goat, hard type	30.5 g	61%	6.75 g	452 kcal · 30.5g P
#31	Beef, steak, tenderloin	30.5 g	60.9%	15.5 g	196 kcal · 30.5g P
#32	Fish, tuna, cooked	30.3 g	60.6%	17.2 g	176 kcal · 30.3g P
#33	Turkey light or dark meat, stewed, skin eaten	30.2 g	60.5%	14.8 g	204 kcal · 30.2g P
#34	Cheese, Parmesan, dry grated	29.9 g	59.7%	7.25 g	412 kcal · 29.9g P
#35	Pumpkin seeds, unsalted	29.8 g	59.7%	5.2 g	574 kcal · 29.8g P

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