VoltraHigh-protein foods: the list, per 100 g and per calorie
Per 100 g, the richest everyday sources are roasted chicken breast (31.0 g), lean beef (29.9 g), canned tuna (29.1 g in oil), lean lamb (28.2 g) and fish such as hammour (24.8 g) [1].
Per calorie, the leanest foods win: shrimp gives 24.2 g of protein per 100 kcal, canned tuna in water 22.6 g, egg whites and hammour about 21 g (calculated from [1]). Nuts and seeds are high per 100 g but low per calorie.
Most protein per 100 g
| Food, per 100 g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Chicken breast, meat only, roasted 0.5 breast, bone and skin removed (86 g): 27 g protein FDC | 31.0 g | 165 | 18.8 g |
| Pumpkin seed kernels, dried 1 oz (28.35 g): 9 g protein FDC | 30.2 g | 559 | 5.4 g |
| Beef, lean only, cooked 3 oz (85 g): 25 g protein FDC | 29.9 g | 203 | 14.7 g |
| Tuna, light, canned in oil, drained 1 can (171 g): 50 g protein FDC | 29.1 g | 198 | 14.7 g |
| Lamb, lean only, cooked 3 oz (85 g): 24 g protein FDC | 28.2 g | 206 | 13.7 g |
| Chicken, whole, meat and skin, roasted 3 oz (85 g): 23 g protein FDC | 27.3 g | 239 | 11.4 g |
| Tilapia, cooked 1 fillet (87 g): 23 g protein FDC | 26.1 g | 128 | 20.4 g |
| Ground beef 85% lean, cooked (broiled patty) 3 oz (85 g): 22 g protein FDC | 25.9 g | 250 | 10.4 g |
| Peanuts, raw 1 oz (28.35 g): 7 g protein FDC | 25.8 g | 567 | 4.6 g |
| Grouper (hammour), cooked 1 fillet (202 g): 50 g protein FDC | 24.8 g | 118 | 21.1 g |
| Chicken thigh, meat only, roasted 1 thigh without skin (116 g): 29 g protein FDC | 24.8 g | 179 | 13.8 g |
| Sardines, Atlantic, canned in oil, drained, with bone 1 can (3.75 oz) (92 g): 23 g protein FDC | 24.6 g | 208 | 11.8 g |
| Lamb, lean and fat, cooked 3 oz (85 g): 21 g protein FDC | 24.5 g | 294 | 8.3 g |
| Shrimp, cooked 3 oz (85 g): 20 g protein FDC | 24.0 g | 99 | 24.2 g |
| Spanish mackerel, cooked (closest USDA match to kingfish/ 1 fillet (146 g): 34 g protein FDC | 23.6 g | 158 | 14.9 g |
| Cheddar cheese 1 slice (1 oz) (28 g): 6 g protein FDC | 22.9 g | 403 | 5.7 g |
| Chicken breast, skinless, raw 4 oz (113 g): 25 g protein FDC | 22.5 g | 120 | 18.8 g |
| Mozzarella, whole milk 1 oz (28.35 g): 6 g protein FDC | 22.2 g | 299 | 7.4 g |
| Salmon, Atlantic, farmed, cooked 0.5 fillet (178 g): 39 g protein FDC | 22.1 g | 206 | 10.7 g |
| Almonds, raw 1 oz (23 whole kernels) (28.35 g): 6 g protein FDC | 21.1 g | 579 | 3.7 g |
All figures from USDA FoodData Central [1]; protein per 100 kcal and per portion are calculated. Under each food is USDA's portion and its protein, and the FDC link opens the record.
Most protein per calorie
If you're cutting, protein per calorie matters more than protein per 100 g. Among foods with at least 8 g of protein per 100 g, these give the most for their calories:
| Food, per 100 g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Shrimp, cooked 3 oz (85 g): 20 g protein FDC | 24.0 g | 99 | 24.2 g |
| Tuna, light, canned in water, drained 1 can (165 g): 32 g protein FDC | 19.4 g | 86 | 22.6 g |
| Grouper (hammour), cooked 1 fillet (202 g): 50 g protein FDC | 24.8 g | 118 | 21.1 g |
| Egg white, raw 1 large (33 g): 4 g protein FDC | 10.9 g | 52 | 21.0 g |
| Tilapia, cooked 1 fillet (87 g): 23 g protein FDC | 26.1 g | 128 | 20.4 g |
| Chicken breast, meat only, roasted 0.5 breast, bone and skin removed (86 g): 27 g protein FDC | 31.0 g | 165 | 18.8 g |
| Greek yogurt, plain, nonfat 1 container (170 g): 17 g protein FDC | 10.2 g | 59 | 17.3 g |
| Spanish mackerel, cooked (closest USDA match to kingfish/ 1 fillet (146 g): 34 g protein FDC | 23.6 g | 158 | 14.9 g |
| Beef, lean only, cooked 3 oz (85 g): 25 g protein FDC | 29.9 g | 203 | 14.7 g |
| Tuna, light, canned in oil, drained 1 can (171 g): 50 g protein FDC | 29.1 g | 198 | 14.7 g |
| Chicken thigh, meat only, roasted 1 thigh without skin (116 g): 29 g protein FDC | 24.8 g | 179 | 13.8 g |
| Lamb, lean only, cooked 3 oz (85 g): 24 g protein FDC | 28.2 g | 206 | 13.7 g |
Nuts and seeds look high per 100 g, but they carry a lot of fat: pumpkin seeds have 30.2 g of protein per 100 g but only 5.4 g per 100 kcal, against 24.2 g for shrimp (calculated from [1]).
Plant protein
| Food, per 100 g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pumpkin seed kernels, dried 1 oz (28.35 g): 9 g protein FDC | 30.2 g | 559 | 5.4 g |
| Peanuts, raw 1 oz (28.35 g): 7 g protein FDC | 25.8 g | 567 | 4.6 g |
| Almonds, raw 1 oz (23 whole kernels) (28.35 g): 6 g protein FDC | 21.1 g | 579 | 3.7 g |
| Sunflower seed kernels, dried 1 cup (140 g): 29 g protein FDC | 20.8 g | 584 | 3.6 g |
| Pistachios, raw 1 oz (49 kernels) (28.35 g): 6 g protein FDC | 20.2 g | 560 | 3.6 g |
| Cashews, raw 1 oz (28.35 g): 5 g protein FDC | 18.2 g | 553 | 3.3 g |
| Sesame seeds, whole, dried 1 tbsp (9 g): 2 g protein FDC | 17.7 g | 573 | 3.1 g |
| Tahini (sesame paste), from roasted kernels 1 tbsp (15 g): 3 g protein FDC | 17.0 g | 595 | 2.9 g |
| Chia seeds, dried 1 oz (28.35 g): 5 g protein FDC | 16.5 g | 486 | 3.4 g |
| Walnuts, English 1 oz (14 halves) (28.35 g): 4 g protein FDC | 15.2 g | 654 | 2.3 g |
| Hazelnuts 1 oz (21 whole kernels) (28.35 g): 4 g protein FDC | 14.9 g | 628 | 2.4 g |
| Falafel 1 patty (approx 2-1/4" dia) (17 g): 2 g protein FDC | 13.3 g | 333 | 4.0 g |
| Oats, rolled, dry 0.33 cup (27 g): 4 g protein FDC | 13.2 g | 379 | 3.5 g |
| Whole-wheat bread (sliced) 1 slice (32 g): 4 g protein FDC | 12.4 g | 252 | 4.9 g |
How much at each meal
The International Society of Sports Nutrition suggests 20 to 40 g of protein per meal, or 0.25 g per kg of body weight, every 3 to 4 hours [2]. Some examples (calculated from USDA portions [1]):
- A can of light tuna in water (165 g): about 32 g.
- Half a roasted chicken breast (86 g): about 27 g.
- Three large hard-boiled eggs (150 g): about 19 g.
- A pot of nonfat Greek yogurt (170 g): about 17 g.
- A cup of cooked lentils (198 g): about 18 g.
Saudi Arabia's Healthy Food Palm counts 60 to 90 g of meat, chicken or fish as one serving, about half the palm of your hand [3]. As roasted chicken breast, that's about 19 to 28 g of protein (calculated).
Cooked or raw?
Cooking drives water out, so the same meat has more protein per 100 g cooked: raw skinless chicken breast has 22.5 g, roasted 31.0 g [1]. Weigh food the way you log it: if you log cooked weight, pick the cooked entry.
In Voltra
Search any of these foods on the Eat tab and log it by weight or portion; the protein counts toward your daily target. Our protein-per-day guide works out your target, and the calorie table has 130 foods.
Frequently asked
Which food has the most protein?
In this list, roasted chicken breast has the most per 100 g (31.0 g), followed by pumpkin seeds, lean beef and canned tuna.
What is the best protein for weight loss?
Protein per calorie is what counts when cutting: shrimp gives 24.2 g per 100 kcal, canned tuna in water 22.6 g and egg whites 21.0 g (calculated from USDA).
How much protein is in one egg?
About 6.3 g in a large hard-boiled egg of 50 g (calculated from USDA).
How much protein is in 100 g of chicken breast?
31.0 g roasted, and 22.5 g raw without skin (USDA).
Sources
- US Department of Agriculture, Agricultural Research Service (2019). FoodData Central, SR Legacy (each food's record is linked in the tables). SR Legacy records, linked per food.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 14:20. Position point 5, p. 1.
- وزارة الصحة، المملكة العربية السعودية، الإدارة العامة للتغذية (٢٠١٢). جدول الحصص الغذائية (النخلة الغذائية الصحية). In Arabic. The Healthy Food Palm servings table.
Figures checked against USDA FoodData Central on 30 September 2026.
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