# USDA-verified protein density by food

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

Updated 2026-10-23 · data v2026-10-23.1

Nutrition: USDA FoodData Central (per-food FDC records linked on each row).

Scope: Includes whole foods shown in Food Finder; condiments, seasonings and ingredient-only items are excluded.

Prices: Editorial grocery cost ranges per typical serving (low–high midpoint). Not USDA or live retail prices.

Downloads: [JSON](https://macrofriendlymeals.com/data/protein-density.json) · [CSV](https://macrofriendlymeals.com/data/protein-density.csv)

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

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.

Canonical: https://macrofriendlymeals.com/data