High-protein foods per 100 g and per portion

352 foods on 17 Fit meet the EU criterion “source of protein”. The most per 100 g: vital wheat gluten, pork rinds and TVP (textured vegetable protein) (dry).

Protein is the number calorie counters check most often, and the amount per 100 g tells only half of the story: parmesan beats chicken breast per 100 g, but nobody eats 100 g of parmesan at a sitting. So every row also shows a usual portion (a slice, a fillet, a handful) and the protein it brings. Meat, fish and cheese fill most of the table, with seeds, peanuts, lentils and dried mushrooms among them; protein powders and bars are left out, since their figures are the maker’s.

Updated: 21 October 2026

The top 10 per 100 g

1 Vital wheat gluten 75.2 g 150% · high
2 Pork rinds 54.1 g 108% · high
3 TVP (textured vegetable protein) · Dry 51.1 g 102% · high
4 Salt cod 47.6 g 95% · high
5 Beef short ribs 37.3 g 75% · high
6 Parmesan 35.8 g 72% · high
7 Beef · Stewed 34 g 68% · high
8 Beef jerky 33.2 g 66% · high
9 Duck confit 32 g 64% · high
10 Pecorino 31.8 g 64% · high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Vital wheat glutenTypical serving · 20 g	75.2 g	150%	15 g	370
2	Pork rindsTypical serving · 30 g	54.1 g	108%	16.2 g	580
3	TVP (textured vegetable protein) · DryTypical serving · 30 g	51.1 g	102%	15.3 g	366
4	Salt codTypical serving · 50 g	47.6 g	95%	23.8 g	206
5	Beef short ribsTypical serving · 200 g	37.3 g	75%	74.6 g	269
6	ParmesanTypical serving · 20 g	35.8 g	72%	7.2 g	392
7	Beef · StewedTypical serving · 150 g	34 g	68%	51 g	172
8	Beef jerkyTypical serving · 30 g	33.2 g	66%	10 g	410
9	Duck confitTypical serving · 150 g	32 g	64%	48 g	195
10	PecorinoTypical serving · 15 g	31.8 g	64%	4.8 g	387
11	Hemp seeds1 tbsp ≈ 10 g	31.6 g	63%	3.2 g	553
12	Porcini · DriedTypical serving · 10 g	31.5 g	63%	3.1 g	270
13	Chicken breast · BakedTypical serving · 150 g	31 g	62%	46.5 g	165
14	Veal · Escalope, cookedTypical serving · 150 g	31 g	62%	46.5 g	147
15	Prosciutto1 slice ≈ 15 g	31 g	62%	4.7 g	229
16	Serrano ham1 slice ≈ 15 g	31 g	62%	4.7 g	229
17	Goat cheese · HardTypical serving · 30 g	30.5 g	61%	9.2 g	452
18	Lamb · Roast shoulderTypical serving · 150 g	30.5 g	61%	45.8 g	252
19	Roast porkTypical serving · 150 g	30.5 g	61%	45.8 g	163
20	Rabbit · BraisedTypical serving · 150 g	30.4 g	61%	45.6 g	197
21	Pumpkin seedsTypical serving · 30 g	30.2 g	60%	9.1 g	559
22	Pork shoulder · BraisedTypical serving · 150 g	30 g	60%	45 g	253
23	Tuna · Baked steakTypical serving · 150 g	29.9 g	60%	44.9 g	136
24	Gruyère1 slice ≈ 20 g	29.8 g	60%	6 g	413
25	Octopus · CookedTypical serving · 100 g	29.8 g	60%	29.8 g	156
26	Pork chops · Grilled1 piece ≈ 150 g	29.6 g	59%	44.4 g	211
27	Beef liver · BraisedTypical serving · 100 g	29.1 g	58%	29.1 g	191
28	Roast gooseTypical serving · 150 g	29 g	58%	43.5 g	238
29	AnchoviesTypical serving · 20 g	28.9 g	58%	5.8 g	210
30	Turkey breast · RoastedTypical serving · 150 g	28.8 g	58%	43.2 g	139
31	Beef tenderloin · Sirloin, roastedTypical serving · 150 g	28.8 g	58%	43.2 g	194
32	Smoked turkeyTypical serving · 80 g	28.1 g	56%	22.5 g	208
33	Peanuts · Roasted and saltedTypical serving · 30 g	28 g	56%	8.4 g	599
34	Swiss cheese · Emmental1 slice ≈ 20 g	27.9 g	56%	5.6 g	373
35	PheasantTypical serving · 150 g	27.9 g	56%	41.9 g	220
36	Steak · GrilledTypical serving · 200 g	27.6 g	55%	55.2 g	128
37	GammonTypical serving · 120 g	27.5 g	55%	33 g	199
38	Roast chickenTypical serving · 200 g	27.3 g	55%	54.6 g	239
39	Turkey dark meat · Thigh, roastedTypical serving · 150 g	26.9 g	54%	40.4 g	167
40	Wild mushrooms · Dried mixTypical serving · 10 g	26.8 g	54%	2.7 g	257
41	PicanhaTypical serving · 200 g	26.8 g	54%	53.6 g	257
42	Duck breastTypical serving · 150 g	26.7 g	53%	40 g	222
43	Pork belly · RoastedTypical serving · 100 g	26.6 g	53%	26.6 g	404
44	SnapperTypical serving · 150 g	26.3 g	53%	39.5 g	121
45	Yellowtail (hamachi) · Grilled (buri)Typical serving · 120 g	26.2 g	52%	31.4 g	260
46	Tilapia · BakedTypical serving · 150 g	26.1 g	52%	39.2 g	128
47	Pork tenderloin · RoastedTypical serving · 150 g	26.1 g	52%	39.1 g	168
48	Ground beef (mince) · 10% fat, cookedTypical serving · 120 g	26.1 g	52%	31.3 g	210
49	PaneerTypical serving · 50 g	26 g	52%	13 g	328
50	Char siuTypical serving · 150 g	25.9 g	52%	38.9 g	249
51	Chicken livers · Pan-friedTypical serving · 100 g	25.8 g	52%	25.8 g	172
52	Chicken drumsticks · Roasted with skin1 piece ≈ 75 g	25.6 g	51%	19.2 g	206
53	Provolone1 slice ≈ 20 g	25.6 g	51%	5.1 g	351
54	Salmon · GrilledTypical serving · 150 g	25.5 g	51%	38.3 g	223
55	Kofta1 piece ≈ 50 g	25.3 g	51%	12.7 g	290
56	Sardines · GrilledTypical serving · 150 g	25.1 g	50%	37.6 g	194
57	Peanut butter1 tbsp ≈ 16 g	25 g	50%	4 g	588
58	Gouda1 slice ≈ 20 g	25 g	50%	5 g	356
59	Red Leicester1 slice ≈ 20 g	25 g	50%	5 g	403
60	Edam1 slice ≈ 20 g	25 g	50%	5 g	357

High per 100 g but eaten only a few grams at a time, so not ranked: spirulina, seaweed snacks, wheat germ.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, protein bars, nutritional yeast, yeast extract.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Porcini · Dried 31.5 g 63%
2. Wild mushrooms · Dried mix 26.8 g 54%
3. Edamame 11.9 g 24%
Fruit and berries
1. Guava 2.5 g 5%
2. Mulberries 1.4 g 3%
3. Blackberries 1.4 g 3%
Grains, legumes and flour
1. Vital wheat gluten 75.2 g 150%
2. Lentils · Dry 24.6 g 49%
3. White beans · Dry 23.4 g 47%
Bread and pastries
1. Quiche · Lorraine 15.5 g 31%
2. Jamaican beef patty 15.4 g 31%
3. Multigrain bread 13.4 g 27%
Meat and poultry
1. Pork rinds 54.1 g 108%
2. Beef short ribs 37.3 g 75%
3. Beef · Stewed 34 g 68%
Fish and seafood
1. Salt cod 47.6 g 95%
2. Tuna · Baked steak 29.9 g 60%
3. Octopus · Cooked 29.8 g 60%
Dairy and eggs
1. Parmesan 35.8 g 72%
2. Pecorino 31.8 g 64%
3. Goat cheese · Hard 30.5 g 61%
Nuts and seeds
1. Hemp seeds 31.6 g 63%
2. Pumpkin seeds 30.2 g 60%
3. Peanuts · Roasted and salted 28 g 56%
Oils, sauces and condiments
1. Hummus 7.8 g 16%
2. Soy sauce 7.7 g 15%
3. Tomato paste 4.3 g 9%
Sweets and desserts
1. Crepes · With meat filling 12.9 g 26%
2. Chocolate mousse 5.4 g 11%
3. Custard 4 g 8%
Drinks
1. Eggnog 4.5 g 9%
2. Hot chocolate · Lighter, with milk 3.8 g 8%
3. Goat milk 3.4 g 7%
Dishes
1. Pot roast 28.4 g 57%
2. Tandoori chicken 27.4 g 55%
3. Yakitori 26 g 52%
Snacks, spices and more
1. TVP (textured vegetable protein) · Dry 51.1 g 102%
2. Seitan 20.6 g 41%
3. Tempeh 20.3 g 41%

How the list is made

Grams of protein per 100 g of the edible part, from the 17 Fit catalog; a family of foods (raw, cooked, dried) is ranked by its richest form, named in the row. “Source of protein” means at least 12% of the food’s energy comes from protein and “high in protein” at least 20% (Regulation (EC) 1924/2006). The percentage is of the EU reference intake of 50 g a day for an adult.

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High-protein foods per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🌾 Grains, legumes and flour

🍞 Bread and pastries

🥩 Meat and poultry

🐟 Fish and seafood

🧀 Dairy and eggs

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

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How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Grains, legumes and flour

Bread and pastries

Meat and poultry

Fish and seafood

Dairy and eggs

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more