Foods high in protein

Vital wheat gluten tops the list with 20.3 g per 100 calories. 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. 1Vital wheat glutenCereal Grains and Pasta20.3 g
  2. 2Cooked oat branCereal Grains and Pasta8 g
  3. 3Crude wheat branCereal Grains and Pasta7.2 g
  4. 4Raw oat branCereal Grains and Pasta7 g
  5. 5Crude wheat germCereal Grains and Pasta6.4 g
  6. 6Protein-fortified spaghetti, dryCereal Grains and Pasta5.8 g
  7. 7Protein-fortified spaghetti, cookedCereal Grains and Pasta5.4 g
  8. 8Cooked Japanese soba noodlesCereal Grains and Pasta5.1 g
  9. 9Dark rye flourCereal Grains and Pasta4.9 g
  10. 10Hard red spring wheatCereal Grains and Pasta4.7 g
  11. 11Einkorn grain, rawCereal Grains and Pasta4.4 g
  12. 12OatsCereal Grains and Pasta4.3 g
  13. 13Cooked speltCereal Grains and Pasta4.3 g
  14. 14Cooked khorasan wheatCereal Grains and Pasta4.3 g
  15. 15Uncooked khorasan wheatCereal Grains and Pasta4.3 g
  16. 16Uncooked speltCereal Grains and Pasta4.3 g
  17. 17Dry Japanese soba noodlesCereal Grains and Pasta4.3 g
  18. 18Whole grain spelt flourCereal Grains and Pasta4.3 g
  19. 19Khorasan grain, rawCereal Grains and Pasta4.2 g
  20. 20Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta4.2 g
  21. 21Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta4.2 g
  22. 22Crude rice branCereal Grains and Pasta4.2 g
  23. 23Raw wild riceCereal Grains and Pasta4.1 g
  24. 24Unenriched whole wheat flourCereal Grains and Pasta4.1 g
  25. 25Cooked homemade egg pastaCereal Grains and Pasta4.1 g
  26. 26Durum wheatCereal Grains and Pasta4 g
  27. 27Cooked whole-wheat pastaCereal Grains and Pasta4 g
  28. 28Cooked wild riceCereal Grains and Pasta4 g
  29. 29Dry whole-wheat pastaCereal Grains and Pasta3.9 g
  30. 30Unbleached enriched white bread flourCereal Grains and Pasta3.9 g
  31. 31Cooked fresh plain pastaCereal Grains and Pasta3.9 g
  32. 32Fresh plain pasta, as purchasedCereal Grains and Pasta3.9 g
  33. 33Whole-grain triticale flourCereal Grains and Pasta3.9 g
  34. 34Fresh spinach pasta, as purchasedCereal Grains and Pasta3.9 g
  35. 35Cooked fresh spinach pastaCereal Grains and Pasta3.9 g
  36. 36Whole-grain wheat flourCereal Grains and Pasta3.9 g
  37. 37TriticaleCereal Grains and Pasta3.9 g
  38. 38BuckwheatCereal Grains and Pasta3.9 g
  39. 39Hard red winter wheatCereal Grains and Pasta3.9 g
  40. 40Uncooked quinoaCereal Grains and Pasta3.8 g
  41. 41Teff, cookedCereal Grains and Pasta3.8 g
  42. 42Dry enriched spinach egg noodlesCereal Grains and Pasta3.8 g
  43. 43Cooked enriched spinach egg noodlesCereal Grains and Pasta3.8 g
  44. 44Sprouted wheatCereal Grains and Pasta3.8 g
  45. 45Whole-groat buckwheat flourCereal Grains and Pasta3.8 g
  46. 46Crude corn branCereal Grains and Pasta3.7 g
  47. 47Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta3.7 g
  48. 48Amaranth grain, cookedCereal Grains and Pasta3.7 g
  49. 49Bulgur, cookedCereal Grains and Pasta3.7 g
  50. 50Cooked enriched pasta, with added saltCereal Grains and Pasta3.7 g
  51. 51Unenriched pasta, with salt, cookedCereal Grains and Pasta3.7 g
  52. 52Dry enriched egg noodlesCereal Grains and Pasta3.7 g
  53. 53Dry unenriched egg noodlesCereal Grains and Pasta3.7 g
  54. 54Pearled farro, rawCereal Grains and Pasta3.7 g
  55. 55Roasted buckwheat groats, cookedCereal Grains and Pasta3.7 g
  56. 56Cooked enriched pasta, no added saltCereal Grains and Pasta3.7 g
  57. 57Unenriched pasta, cooked, without saltCereal Grains and Pasta3.7 g
  58. 58Quinoa, cookedCereal Grains and Pasta3.7 g
  59. 59Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta3.7 g
  60. 60Unbleached enriched all-purpose flourCereal Grains and Pasta3.7 g
  61. 61Whole grain pasta, 51% wheat, dryCereal Grains and Pasta3.7 g
  62. 62Amaranth grain, uncookedCereal Grains and Pasta3.7 g
  63. 63Fine semolina flourCereal Grains and Pasta3.6 g
  64. 64Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta3.6 g
  65. 65Partially debranned oat flourCereal Grains and Pasta3.6 g
  66. 66Uncooked teffCereal Grains and Pasta3.6 g
  67. 67White industrial flour, 13% protein, enrichedCereal Grains and Pasta3.6 g
  68. 68Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta3.6 g
  69. 69Bulgur, dryCereal Grains and Pasta3.6 g
  70. 70Dry spinach spaghettiCereal Grains and Pasta3.6 g
  71. 71Dry enriched vegetable macaroniCereal Grains and Pasta3.6 g
  72. 72Wild rice, rawCereal Grains and Pasta3.6 g
  73. 73Old fashioned rolled oatsCereal Grains and Pasta3.6 g
  74. 74Cooked enriched vegetable macaroniCereal Grains and Pasta3.5 g
  75. 75Hulled barleyCereal Grains and Pasta3.5 g
  76. 76Cooked homemade eggless pastaCereal Grains and Pasta3.5 g
  77. 77Spinach spaghetti, cookedCereal Grains and Pasta3.5 g
  78. 78Enriched semolinaCereal Grains and Pasta3.5 g
  79. 79Unenriched semolinaCereal Grains and Pasta3.5 g
  80. 80Dry enriched pastaCereal Grains and Pasta3.5 g
  81. 81Unenriched pasta, dryCereal Grains and Pasta3.5 g
  82. 82Amaranth flourCereal Grains and Pasta3.5 g
  83. 83Chia seeds, rawCereal Grains and Pasta3.5 g
  84. 84Whole grain oat flourCereal Grains and Pasta3.4 g
  85. 85Dry couscousCereal Grains and Pasta3.4 g
  86. 86Roasted buckwheat groats, dryCereal Grains and Pasta3.4 g
  87. 87Cooked couscousCereal Grains and Pasta3.4 g
  88. 88Bulgur, rawCereal Grains and Pasta3.4 g
  89. 89Whole grain buckwheatCereal Grains and Pasta3.3 g
  90. 90Enriched white bread flourCereal Grains and Pasta3.3 g
  91. 91Unenriched bread flourCereal Grains and Pasta3.3 g
  92. 92Unbleached unenriched all-purpose flourCereal Grains and Pasta3.3 g
  93. 93Hard white wheatCereal Grains and Pasta3.3 g
  94. 94Steel cut oatsCereal Grains and Pasta3.3 g
  95. 95Enriched egg noodles, cooked, with saltCereal Grains and Pasta3.3 g
  96. 96Cooked unenriched egg noodles, with added saltCereal Grains and Pasta3.3 g
  97. 97Cooked enriched egg noodlesCereal Grains and Pasta3.3 g
  98. 98Egg noodles, cooked, without saltCereal Grains and Pasta3.3 g
  99. 99Sorghum grainCereal Grains and Pasta3.2 g
  100. 100Coarse semolina flourCereal Grains and Pasta3.2 g

More rankings

Foods high in caloriesFoods high in total fatFoods high in carbohydratesFoods high in fiberFoods high in sugarsFoods high in starchFoods high in net carbs

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.