USDA-verified protein density by food

Name: USDA-verified protein density by food
Creator: Macro Friendly Meals
License: https://creativecommons.org/licenses/by/4.0/

Updated 2026-10-25 · data v2026-10-23.1

Ranked grams of protein per 100 kilocalories and grams of protein per US dollar for Macro Friendly Meals foods matched to USDA FoodData Central.

139 foods with USDA FoodData Central matches. Includes whole foods shown in Food Finder; condiments, seasonings and ingredient-only items are excluded. Nutrition values follow each food's FDC record. Editorial grocery cost ranges per typical serving (low–high midpoint). Not USDA or live retail prices.

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USDA-verified foods ranked by protein per 100 kilocalories
#	Food	Protein / 100 kcal	Protein / $ (est.)	USDA FDC
1	Whey isolate	25 g	21 g	1691649
2	Shrimp, cooked	24.2 g	10.1 g	175180
3	Tuna steak, cooked	22.5 g	6.3 g	172006
4	Haddock or tilapia, cooked	22.2 g	11.2 g	174198
5	Tuna, canned in water	22 g	16.1 g	171986
6	Cod, cooked	21.7 g	9.8 g	171956
7	Crab, cooked	21.6 g	4.2 g	174205
8	Lobster, cooked	21.3 g	2.9 g	174209
9	Egg whites, raw	21 g	19.8 g	172183
10	Turkey breast, roasted	20.5 g	20.6 g	171496
11	Halibut, cooked	20.3 g	4.8 g	174201
12	Venison, cooked	19.1 g	6.9 g	175085
13	Sea bass, cooked	19 g	3.3 g	173694
14	Chicken breast, cooked	18.8 g	21.3 g	171477
15	Skyr, plain	18.8 g	12 g	2400949
16	Protein shake (ready-to-drink)	18.7 g	10.1 g	553605
17	Scallops, steamed	18.5 g	4.1 g	167742
18	Beef eye of round, cooked	18.3 g	16 g	170633
19	Pork tenderloin, cooked	18.3 g	17 g	168250
20	Bison, cooked (sirloin)	17.4 g	8.5 g	172600
21	Nonfat Greek yogurt	17.3 g	15.1 g	170894
22	Top sirloin steak, cooked	16.7 g	13 g	168634
23	Seitan	16.6 g	18.8 g	1139500
24	Deli ham, lean	15.8 g	7.6 g	173863
25	Pork chop, boneless, cooked	15 g	16.5 g	167887
26	Rotisserie chicken (meat + skin)	14.9 g	17.8 g	171123
27	Nonfat cottage cheese	14.3 g	14.1 g	172181
28	Trout, cooked	14 g	10.6 g	172004
29	Chicken thigh, skinless, cooked	13.9 g	20 g	172388
30	Anchovies, canned	13.8 g	5.8 g	174183
31	Mussels, cooked	13.8 g	13.6 g	174217
32	Mackerel, cooked	12.8 g	9.3 g	171994
33	Ground turkey 93/7, cooked	12.7 g	19.1 g	172851
34	Ground beef 90/10, cooked	12.4 g	16.1 g	171794
35	Chicken drumstick, roasted	12.3 g	21.6 g	173612
36	Tofu, firm	12 g	30.2 g	172475
37	Sardines in oil, drained	11.8 g	8 g	175139
38	Ribeye steak, cooked	11 g	6.5 g	169557
39	Salmon, cooked	10.7 g	6.9 g	175168
40	Tempeh	10.6 g	12.8 g	174272
41	Filet mignon, cooked	9.9 g	3 g	169543
42	Edamame, cooked	9.8 g	21.6 g	168411
43	Skim milk	9.7 g	17.3 g	173432
44	Burger patty 80/20, cooked	9.6 g	14.6 g	171797
45	Mozzarella, part-skim	9.6 g	11.3 g	170847
46	Greek yogurt, whole milk	9.3 g	12 g	171304
47	Parmesan	9.1 g	8.3 g	170848
48	Wagyu steak, cooked	8.2 g	0.8 g	169548
49	Beef jerky	8.1 g	3.7 g	167536
50	Whole eggs, cooked	8.1 g	12.6 g	173424
51	Whole eggs, hard-boiled	8.1 g	12.6 g	173424
52	Lentils, cooked	7.8 g	29.7 g	172421
53	Black beans, cooked	6.7 g	38.3 g	173735
54	Bacon, cooked	6.5 g	8.6 g	167914
55	Green peas, cooked	6.4 g	15.6 g	170420
56	Brie	6.2 g	4.8 g	172177
57	Cheddar cheese	5.7 g	8 g	173414
58	Hemp seeds	5.7 g	8.3 g	170148
59	Pork sausage, cooked	5.7 g	9.6 g	174586
60	Chickpeas, cooked	5.4 g	24.3 g	173757
61	Pumpkin seeds	5.4 g	13.1 g	170556
62	Whole wheat bread	5 g	13.5 g	172688
63	Egg yolks	4.9 g	8.1 g	172184
64	Peanuts, dry roasted	4.2 g	24.3 g	173806
65	Bagel	4 g	5.8 g	174899
66	Sourdough bread	4 g	9.2 g	172675
67	Beets, cooked	3.9 g	2.9 g	169146
68	Cheese pizza	3.9 g	3.7 g	170317
69	Almond milk, unsweetened	3.7 g	2.5 g	2257045
70	Almonds	3.7 g	9.1 g	170567
71	Pasta, cooked	3.7 g	14.7 g	168928
72	Peanut butter	3.7 g	20 g	174294
73	Quinoa, cooked	3.7 g	10.1 g	168917
74	Pistachios	3.6 g	4.8 g	170184
75	Corn, boiled	3.5 g	6.4 g	169999
76	Oats (dry)	3.5 g	12.3 g	173904
77	Almond butter	3.4 g	7.9 g	168588
78	Chia seeds	3.4 g	12.5 g	170554
79	Couscous, cooked	3.4 g	13.3 g	169700
80	Ground flaxseed	3.4 g	13 g	169414
81	Blackberries	3.3 g	0.9 g	173946
82	Cashews	3.3 g	5.7 g	170162
83	Pita bread	3.3 g	10 g	172816
84	Popcorn, air-popped	3.3 g	7.8 g	167959
85	Sunflower seeds	3.3 g	15.4 g	169418
86	Tahini	2.9 g	10.4 g	170189
87	Hummus	2.8 g	4.5 g	172454
88	Corn tortillas	2.6 g	9.1 g	175036
89	Cantaloupe	2.4 g	1.6 g	169092
90	Hazelnuts	2.4 g	4.9 g	170581
91	Butternut squash, roasted	2.3 g	1.7 g	169296
92	Peaches	2.3 g	1.4 g	169928
93	Raspberries	2.3 g	0.6 g	167755
94	Walnuts	2.3 g	5.4 g	170187
95	Brazil nuts	2.2 g	7 g	170569
96	Brown rice, cooked	2.2 g	11.8 g	169704
97	Carrots	2.2 g	2.2 g	170393
98	Strawberries	2.2 g	0.6 g	167762
99	Sweet potato, baked	2.2 g	3.7 g	168483
100	White rice, cooked	2.1 g	9 g	168878
101	Pine nuts	2 g	2.1 g	170591
102	Pomegranate seeds	2 g	0.7 g	169134
103	Potato, boiled	2 g	5.8 g	170440
104	Watermelon	2 g	2.1 g	167765
105	Grapefruit	1.9 g	1.4 g	174673
106	Orange	1.9 g	1.2 g	169097
107	Cream cheese	1.8 g	5.5 g	173418
108	Kiwi	1.8 g	1.6 g	168153
109	Pork belly (raw weight)	1.8 g	2.9 g	167812
110	Cherries	1.7 g	0.6 g	171719
111	Cream of rice (dry)	1.7 g	7.1 g	173900
112	Guacamole	1.7 g	2 g	1109947
113	Avocado	1.3 g	1.9 g	171705
114	Mango	1.3 g	0.8 g	169910
115	Pecans	1.3 g	2.5 g	170182
116	Banana	1.2 g	3.7 g	173944
117	Blueberries	1.2 g	0.5 g	171711
118	Papaya	1.2 g	0.6 g	169926
119	Macadamia nuts	1.1 g	1.5 g	170178
120	Raisins	1.1 g	2.2 g	168165
121	Coconut, shredded unsweetened	1 g	4 g	170170
122	Pineapple	1 g	0.9 g	169124
123	Plantains, baked	1 g	3.3 g	169131
124	Grapes	0.9 g	0.9 g	174682
125	Heavy cream	0.8 g	2.9 g	170859
126	Olives	0.7 g	0.3 g	169094
127	Pears	0.7 g	0.7 g	169118
128	Apple	0.6 g	0.5 g	171688
129	Dates (Medjool)	0.6 g	0.8 g	168191
130	Ranch dressing	0.3 g	1.4 g	173592
131	Butter	0.1 g	0.4 g	173410
132	Mayonnaise	0.1 g	0.5 g	171009
133	Avocado oil	0 g	n/a	173573
134	Beef tallow	0 g	n/a	171400
135	Coconut oil	0 g	n/a	171412
136	Duck fat	0 g	n/a	2398630
137	Extra virgin olive oil	0 g	n/a	171413
138	Ghee (grass-fed)	0 g	n/a	171314
139	MCT oil	0 g	n/a	600544

Cite as: Macro Friendly Meals, "USDA-verified protein density by food", https://macrofriendlymeals.com/data, data v2026-10-23.1. License: CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/) with link to https://macrofriendlymeals.com/data.