High-Protein Foods: Chart per 100 g

This chart shows protein per 100 g, which favours dry foods: dried pulses and seeds rank high even though soaking and cooking multiplies their weight. A serving of cooked lentils therefore delivers less than the row suggests.

Protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones.

The German DGE gives 0.8 g of protein per kilogram of body weight for adults, 1.0 g from age 65. Percentages below use 80 g per day.

#	Food	Protein per 100 g	Share of daily reference	Category	Source
1	Soy flour	37.8 g	47 %	Dry goods & tinned	USDA
2	Soybeans	36.5 g	46 %	Dry goods & tinned	USDA
3	Parmesan	35.8 g	45 %	Chilled	USDA
4	Hemp seeds	31.6 g	39 %	Dry goods & tinned	USDA
5	Pumpkin seeds	30.2 g	38 %	Dry goods & tinned	USDA
6	Prosciutto di Parma	26.7 g	33 %	Meat	BLS
7	Provolone	26.1 g	33 %	Dairy & cheese	BLS
8	Peanuts	25.8 g	32 %	Nuts & seeds	USDA
9	Gouda	24.9 g	31 %	Dairy	USDA
10	Green lentils	24.6 g	31 %	Other	USDA
11	Lentils	24.6 g	31 %	Dry goods & tinned	USDA
12	Sardines	24.6 g	31 %	Meat & fish	USDA
13	Caviar	24.6 g	31 %	Chilled	USDA
14	Tuna	24.4 g	31 %	Meat & fish	USDA
15	Red lentils	23.9 g	30 %	Dry goods & tinned	USDA
16	Turkey Breast	23.7 g	30 %	Other	USDA
17	White beans	23.4 g	29 %	Dry goods & tinned	USDA
18	Borlotti beans	23 g	29 %	Dry goods & tinned	USDA
19	Kidney beans	22.5 g	28 %	Other	USDA
20	Chicken breast	22.5 g	28 %	Meat & fish	USDA
21	Chicken breast	22.5 g	28 %	Other	USDA
22	Chickpea flour	22.4 g	28 %	Dry goods & tinned	USDA
23	Peanut butter	22.2 g	28 %	Sweets	USDA
24	Mozzarella	22.2 g	28 %	Dairy	USDA
25	Boneless Kassler Chop	22.1 g	28 %	Meat & fish	–
26	Beef	22 g	28 %	Meat & fish	BLS
27	Black beans	21.6 g	27 %	Dry goods & tinned	USDA
28	Halloumi	21.5 g	27 %	Dairy	BLS
29	Pork	21.4 g	27 %	Meat & fish	USDA
30	Blue cheese	21.4 g	27 %	Dairy	USDA
31	Almonds	21.2 g	26 %	Dry goods & tinned	USDA
32	Sunflower seeds	20.8 g	26 %	Dry goods & tinned	USDA
33	Trout	20.8 g	26 %	Meat & fish	USDA
34	Lamb meat	20.6 g	26 %	Meat & fish	USDA
35	Chickpeas	20.5 g	26 %	Dry goods & tinned	USDA
36	Beef liver	20.4 g	25 %	Meat & fish	USDA
37	Chicken meat	20.3 g	25 %	Meat & fish	USDA
38	Tempeh	20.3 g	25 %	Chilled	USDA
39	Pistachios	20.2 g	25 %	Dry goods & tinned	USDA
40	Shrimp	20.1 g	25 %	Meat & fish	USDA
41	Salmon	19.9 g	25 %	Meat & fish	BLS
42	Wild salmon	19.8 g	25 %	Meat & fish	USDA
43	Camembert	19.8 g	25 %	Dairy	USDA
44	Pollock	19.4 g	24 %	Meat & fish	USDA
45	Ground beef	19.4 g	24 %	Meat & fish	USDA
46	Chicken Thigh (skinless, boneless)	18.6 g	23 %	Other	USDA
47	Mackerel	18.6 g	23 %	Meat & fish	USDA
48	Goat cheese	18.5 g	23 %	Dairy	USDA
49	Flaxseed	18.3 g	23 %	Dry goods & tinned	USDA
50	Cashew nuts	18.2 g	23 %	Dry goods & tinned	USDA

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High values, small amounts

These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.

Ingredient	per 100 g	usual amount	in that amount
Nutritional yeast	48.7 g	5 g	2.44 g
Cocoa	19.6 g	10 g	1.96 g
Miso	12.8 g	15 g	1.92 g
Soy sauce	10.5 g	10 g	1.05 g
Pesto	5 g	20 g	1 g
Broth powder	16 g	5 g	0.8 g

Quantity is not the whole story

Proteins differ in their amino acid profile. Animal proteins usually cover the range on their own; plant proteins complement each other – grains are low in lysine and high in methionine, pulses the other way round. Beans with rice, or lentils with bread, make a complete profile together, and across the day rather than necessarily in the same meal.

How much of it adds up across your week?

Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.

See the weekly plan

Frequently Asked Questions

Which foods are highest in protein?

Per 100 g: soy flour, dried pulses, pumpkin seeds, peanuts, parmesan, lean meat and fish. Measured per realistic serving the picture shifts towards quark, skyr, cottage cheese, tofu and tempeh.

How much protein per day?

The German DGE gives 0.8 g per kilogram of body weight for adults, 1.0 g from age 65 – 56 g and 70 g respectively at 70 kg. Highly active people need more.

Is plant protein inferior?

Not inferior, differently composed. Combining grains and pulses across the day gives a complete amino acid profile. A varied plant-based diet covers protein needs well.

Do you need protein powder?

For most people, no. These amounts are reachable with ordinary food; powder is a convenience, not a requirement.

Where these numbers come from

All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-10-26.

What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.