Foods high in protein

Hard red spring wheat tops the list with 29.6 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. 1Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)29.6 g59% DV
  2. 2Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)27 g54% DV
  3. 3Crude wheat germCereal Grains and Pasta · 1 cup (115 g)26.6 g53% DV
  4. 4OatsCereal Grains and Pasta · 1 cup (156 g)26.3 g53% DV
  5. 5Durum wheatCereal Grains and Pasta · 1 cup (192 g)26.3 g53% DV
  6. 6Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)26.2 g52% DV
  7. 7Uncooked teffCereal Grains and Pasta · 1 cup (193 g)25.7 g51% DV
  8. 8Uncooked speltCereal Grains and Pasta · 1 cup (174 g)25.4 g51% DV
  9. 9TriticaleCereal Grains and Pasta · 1 cup (192 g)25.1 g50% DV
  10. 10Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)24.2 g48% DV
  11. 11Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)24 g48% DV
  12. 12Raw wild riceCereal Grains and Pasta · 1 cup (160 g)23.6 g47% DV
  13. 13Hulled barleyCereal Grains and Pasta · 1 cup (184 g)23 g46% DV
  14. 14BuckwheatCereal Grains and Pasta · 1 cup (170 g)22.5 g45% DV
  15. 15Dry couscousCereal Grains and Pasta · 1 cup (173 g)22.1 g44% DV
  16. 16Raw milletCereal Grains and Pasta · 1 cup (200 g)22 g44% DV
  17. 17Hard white wheatCereal Grains and Pasta · 1 cup (192 g)21.7 g43% DV
  18. 18Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)21.2 g42% DV
  19. 19Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)21.2 g42% DV
  20. 20Sorghum grainCereal Grains and Pasta · 1 cup (192 g)20.4 g41% DV
  21. 21Dark rye flourCereal Grains and Pasta · 1 cup (128 g)20.4 g41% DV
  22. 22Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)19.8 g40% DV
  23. 23Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)19.2 g38% DV
  24. 24Soft white wheatCereal Grains and Pasta · 1 cup (168 g)18 g36% DV
  25. 25Rye grainCereal Grains and Pasta · 1 cup (169 g)17.5 g35% DV
  26. 26Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)17.4 g35% DV
  27. 27Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)17.2 g34% DV
  28. 28Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)17.1 g34% DV
  29. 29Barley malt flourCereal Grains and Pasta · 1 cup (162 g)16.7 g33% DV
  30. 30Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)16.4 g33% DV
  31. 31Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)16.4 g33% DV
  32. 32Raw oat branCereal Grains and Pasta · 1 cup (94 g)16.3 g33% DV
  33. 33Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)15.9 g32% DV
  34. 34Crude rice branCereal Grains and Pasta · 1 cup (118 g)15.8 g32% DV
  35. 35White corn grainCereal Grains and Pasta · 1 cup (166 g)15.6 g31% DV
  36. 36Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)15.6 g31% DV
  37. 37Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)15.5 g31% DV
  38. 38Refined sorghum flour, unenrichedCereal Grains and Pasta · 1 cup (161 g)15.3 g31% DV
  39. 39Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)15.2 g30% DV
  40. 40Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)15.1 g30% DV
  41. 41Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)14.5 g29% DV
  42. 42Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)14.4 g29% DV
  43. 43White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)14.3 g29% DV
  44. 44Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)14.3 g29% DV
  45. 45Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)14.3 g28% DV
  46. 46Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)13.9 g28% DV
  47. 47Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)13.9 g28% DV
  48. 48Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)13.9 g28% DV
  49. 49Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)13.2 g26% DV
  50. 50Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)13.2 g26% DV
  51. 51Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)13 g26% DV
  52. 52White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)13 g26% DV
  53. 53Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)12.9 g26% DV
  54. 54Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)12.9 g26% DV
  55. 55All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)12.9 g26% DV
  56. 56Unenriched all-purpose white flourCereal Grains and Pasta · 1 cup (125 g)12.9 g26% DV
  57. 57Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)12.9 g26% DV
  58. 58Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)12.9 g26% DV
  59. 59Millet flourCereal Grains and Pasta · 1 cup (119 g)12.8 g26% DV
  60. 60Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)12.6 g25% DV
  61. 61Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)12.6 g25% DV
  62. 62Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)12.4 g25% DV
  63. 63Protein-fortified spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)12.4 g25% DV
  64. 64Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)12.4 g25% DV
  65. 65Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)12.3 g25% DV
  66. 66Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)12 g24% DV
  67. 67Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)11.9 g24% DV
  68. 68Unenriched pasta, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)11.9 g24% DV
  69. 69White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)11.6 g23% DV
  70. 70Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)11.6 g23% DV
  71. 71Brown rice flourCereal Grains and Pasta · 1 cup (158 g)11.4 g23% DV
  72. 72Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)11.2 g22% DV
  73. 73White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)11.2 g22% DV
  74. 74Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)11.2 g22% DV
  75. 75White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)11.2 g22% DV
  76. 76Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)11.2 g22% DV
  77. 77Medium rye flourCereal Grains and Pasta · 1 cup (102 g)11.1 g22% DV
  78. 78Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)11 g22% DV
  79. 79Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)10.7 g21% DV
  80. 80Cooked speltCereal Grains and Pasta · 1 cup (194 g)10.7 g21% DV
  81. 81Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)10.2 g20% DV
  82. 82White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)10.1 g20% DV
  83. 83Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)10.1 g20% DV
  84. 84Light rye flourCereal Grains and Pasta · 1 cup (102 g)10 g20% DV
  85. 85White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)9.9 g20% DV
  86. 86Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)9.9 g20% DV
  87. 87Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)9.8 g20% DV
  88. 88Teff, cookedCereal Grains and Pasta · 1 cup (252 g)9.8 g20% DV
  89. 89Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.6 g19% DV
  90. 90White masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.6 g19% DV
  91. 91Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.6 g19% DV
  92. 92Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)9.4 g19% DV
  93. 93Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)9.3 g19% DV
  94. 94Crude wheat branCereal Grains and Pasta · 1 cup (58 g)9 g18% DV
  95. 95Dry Japanese soba noodlesCereal Grains and Pasta · 2 oz (57 g)8.2 g16% DV
  96. 96Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)8.1 g16% DV
  97. 97White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)8.1 g16% DV
  98. 98Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)8.1 g16% DV
  99. 99Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)8.1 g16% DV
  100. 100Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)8.1 g16% 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.