Foods high in protein

Toasted wheat germ cereal, plain tops the list with 32.9 g per serving. The Daily Value for protein is 50 g. Ranked from 12,719 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)32.9 g66% DV
  2. 2Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)27.8 g56% DV
  3. 3Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)20.4 g41% DV
  4. 4Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)18.9 g38% DV
  5. 5Unenriched farina, dryBreakfast Cereals · 1 cup (176 g)18.7 g37% DV
  6. 6Homemade granolaBreakfast Cereals · 1 cup (122 g)16.7 g33% DV
  7. 7Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)13.7 g27% DV
  8. 8Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)11.9 g24% DV
  9. 9Familia cerealBreakfast Cereals · 1 cup (122 g)11.6 g23% DV
  10. 10Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)10.7 g21% DV
  11. 11Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)10.5 g21% DV
  12. 12Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)8.8 g18% DV
  13. 13Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals · 1 package (1 NLEA serving) (73 g)8.8 g18% DV
  14. 14Quaker Real Medleys summer berry, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)7.9 g16% DV
  15. 15Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)7.6 g15% DV
  16. 16Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)7.4 g15% DV
  17. 17Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)7.4 g15% DV
  18. 18Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)7.4 g15% DV
  19. 19Quaker Shredded Wheat, baggedBreakfast Cereals · 3 biscuits (1 NLEA serving) (63 g)7.1 g14% DV
  20. 20Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)7.1 g14% DV
  21. 21Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)6.9 g14% DV
  22. 22Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)6.8 g14% DV
  23. 23Quaker Instant Oatmeal Organic, regularBreakfast Cereals · 1 packet (41 g)6.6 g13% DV
  24. 24Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)6.5 g13% DV
  25. 25Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)6.4 g13% DV
  26. 26Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)6.4 g13% DV
  27. 27Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (60 g)6.4 g13% DV
  28. 28Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)6.3 g13% DV
  29. 29Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)6.3 g13% DV
  30. 30Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)6.2 g12% DV
  31. 31Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)6.2 g12% DV
  32. 32Quaker Real Medleys apple walnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)6.1 g12% DV
  33. 33Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)5.9 g12% DV
  34. 34Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)5.9 g12% DV
  35. 35Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)5.8 g12% DV
  36. 36Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)5.8 g12% DV
  37. 37Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)5.7 g11% DV
  38. 38Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)5.5 g11% DV
  39. 39Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)5.5 g11% DV
  40. 40Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)5.5 g11% DV
  41. 41Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)5.3 g11% DV
  42. 42Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)5.2 g10% DV
  43. 43Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)5.1 g10% DV
  44. 44Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)5.1 g10% DV
  45. 45Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)5 g10% DV
  46. 46Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)5 g10% DV
  47. 47Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)5 g10% DV
  48. 48Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)4.9 g10% DV
  49. 49Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)4.9 g10% DV
  50. 50Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)4.9 g10% DV
  51. 51Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)4.8 g10% DV
  52. 52Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)4.8 g10% DV
  53. 53Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals · 1 cup (242 g)4.8 g10% DV
  54. 54Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)4.8 g10% DV
  55. 55Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals · 0.5 cup (40 g)4.7 g9% DV
  56. 56Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)4.7 g9% DV
  57. 57Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)4.6 g9% DV
  58. 58Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (237 g)4.6 g9% DV
  59. 59Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals · 0.5 cup (1 NLEA serving) (49 g)4.5 g9% DV
  60. 60Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)4.5 g9% DV
  61. 61Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)4.5 g9% DV
  62. 62Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)4.5 g9% DV
  63. 63Health Valley Fiber 7 FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)4.5 g9% DV
  64. 64Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)4.5 g9% DV
  65. 65Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)4.5 g9% DV
  66. 66Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals · 1 cup (241 g)4.4 g9% DV
  67. 67Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4.4 g9% DV
  68. 68Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)4.4 g9% DV
  69. 69Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)4.4 g9% DV
  70. 70Enriched white corn grits, cooked, saltedBreakfast Cereals · 1 cup (257 g)4.4 g9% DV
  71. 71Enriched white corn grits, cooked, unsaltedBreakfast Cereals · 1 cup (257 g)4.4 g9% DV
  72. 72Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)4.4 g9% DV
  73. 73Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)4.3 g9% DV
  74. 74Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals · 1 packet (1 NLEA serving) (50 g)4.3 g9% DV
  75. 75Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (231 g)4.3 g9% DV
  76. 76Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)4.3 g9% DV
  77. 77Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)4.3 g9% DV
  78. 78Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)4.2 g8% DV
  79. 79Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)4.1 g8% DV
  80. 80Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)4.1 g8% DV
  81. 81Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (245 g)4 g8% DV
  82. 82Weetabix whole grain cerealBreakfast Cereals · 2 biscuits (1 NLEA serving) (35 g)4 g8% DV
  83. 83Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)4 g8% DV
  84. 84Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)4 g8% DV
  85. 85Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)4 g8% DV
  86. 86Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)4 g8% DV
  87. 87Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)3.9 g8% DV
  88. 88Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)3.9 g8% DV
  89. 89Cream of Wheat, 1 min, dryBreakfast Cereals · 3 tablespoon (1 serving) (33 g)3.9 g8% DV
  90. 90Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals · 3 tablespoon (1 NLEA serving) (33 g)3.8 g8% DV
  91. 91Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (34 g)3.8 g8% DV
  92. 92Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)3.7 g7% DV
  93. 93Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)3.7 g7% DV
  94. 94Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)3.7 g7% DV
  95. 95Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals · 1 packet (1 NLEA serving) (41 g)3.7 g7% DV
  96. 96Cereals, MALT-O-MEAL, chocolate, prepared with water, without saltBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)3.7 g7% DV
  97. 97Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)3.7 g7% DV
  98. 98Cream of wheat, regular, cooked with water, with saltBreakfast Cereals · 1 cup (1 serving) (251 g)3.7 g7% DV
  99. 99Mother's Toasted Oat Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)3.7 g7% DV
  100. 100Cream of Wheat regular, cooked, unsaltedBreakfast Cereals · 1 cup (1 serving) (251 g)3.6 g7% DV

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.