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

High-protein muscle-supporting foods (>12g protein/100g) highest in Water (Food Hydration) (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Cellular hydration delivered directly within whole fruits, vegetables, broths, and cooked foods.

USDA Leaderboard: Top High-Protein (>12g Protein/100g) Foods Highest in Water (Food Hydration) (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: Fish, pollock, Alaska, raw (may contain additives to retain moisture) (86.8 g per 100g).

Rank	USDA Food Item	Water (Food Hydration) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	86.8 g	3.2%	155 g	56 kcal · 12.2g P
#2	Fish, flatfish (flounder and sole species), raw	84.6 g	3.1%	121 g	70 kcal · 12.4g P
#3	Fish, cod, Pacific, raw (may have been previously frozen)	84 g	3.1%	122 g	69 kcal · 15.3g P
#4	Fish, haddock, raw	83.4 g	3.1%	113 g	74 kcal · 16.3g P
#5	Fish, monkfish, raw	83.2 g	3.1%	110 g	76 kcal · 14.5g P
#6	Fish, ocean perch, Atlantic, raw	83.1 g	3.1%	105 g	79 kcal · 15.3g P
#7	Mollusks, scallop, mixed species, raw	82.5 g	3.1%	120 g	69 kcal · 12.1g P
#8	Baby Toddler beef	82.4 g	3.1%	102 g	81 kcal · 12g P
#9	Fish, pout, ocean, raw	81.4 g	3%	103 g	79 kcal · 16.6g P
#10	Fish, cod, Atlantic, raw	81.2 g	3%	99 g	82 kcal · 17.8g P
#11	Fish, lingcod, raw	81 g	3%	95.3 g	85 kcal · 17.7g P
#12	Crustaceans, lobster, northern, raw	81 g	3%	105 g	77 kcal · 16.5g P
#13	Crustaceans, crab, queen, raw	80.6 g	3%	89.5 g	90 kcal · 18.5g P
#14	Mollusks, cuttlefish, mixed species, raw	80.6 g	3%	102 g	79 kcal · 16.2g P
#15	Fish, halibut, Atlantic and Pacific, raw	80.3 g	3%	88.3 g	91 kcal · 18.6g P
#16	Fish, raw	80.3 g	3%	85.5 g	94 kcal · 17.2g P
#17	Fish, flounder, steamed	80.3 g	3%	91.3 g	88 kcal · 15.7g P
#18	Fish, whiting, mixed species, raw	80.3 g	3%	89.2 g	90 kcal · 18.3g P
#19	Mollusks, octopus, common, raw	80.2 g	3%	97.9 g	82 kcal · 14.9g P
#20	Fish with tomato-based sauce	80.2 g	3%	100 g	80 kcal · 16.3g P
#21	Fish, cooked, as ingredient	80 g	3%	97.6 g	82 kcal · 19.4g P
#22	Fish, wolffish, Atlantic, raw	79.9 g	3%	83.2 g	96 kcal · 17.5g P
#23	Fish, sucker, white, raw	79.7 g	3%	86.6 g	92 kcal · 16.8g P
#24	Crab, canned	79.7 g	3%	96 g	83 kcal · 17.9g P
#25	Crustaceans, crab, blue, canned	79.7 g	3%	96 g	83 kcal · 17.9g P
#26	Fish, haddock, cooked, dry heat	79.7 g	3%	88.5 g	90 kcal · 20g P
#27	Fish, ling, raw	79.6 g	2.9%	91.5 g	87 kcal · 19g P
#28	Fish, sunfish, pumpkin seed, raw	79.5 g	2.9%	89.3 g	89 kcal · 19.4g P
#29	Fish, cod, steamed	79.5 g	2.9%	91.3 g	87 kcal · 19.3g P
#30	Beef, variety meats and by-products, lungs, raw	79.4 g	2.9%	86.3 g	92 kcal · 16.2g P
#31	Fish, pike, walleye, raw	79.3 g	2.9%	85.3 g	93 kcal · 19.1g P
#32	Fish, burbot, raw	79.3 g	2.9%	88.1 g	90 kcal · 19.3g P
#33	Lamb, variety meats and by-products, kidneys, raw	79.2 g	2.9%	81.7 g	97 kcal · 15.7g P
#34	Fish, bass, striped, raw	79.2 g	2.9%	81.7 g	97 kcal · 17.7g P
#35	Fish, grouper, mixed species, raw	79.2 g	2.9%	86.1 g	92 kcal · 19.4g P

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