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Lean High-Protein Foods

Ranked by protein per calorie (lean protein). Per 100 g, from the USDA database.

High-Protein Foods Lean High-Protein Foods Low-Carb Foods Keto Foods High-Fiber Foods High Soluble-Fibre Foods Low-Calorie Foods Low-Sugar Foods Low-Fat Foods Vegan Protein Sources Most Filling Foods for Weight Loss

1. Soy protein isolate, potassium type27.5 g protein/100 kcal

2. Soy protein isolate26.4 g protein/100 kcal

3. Gelatins, dry powder, unsweetened25.6 g protein/100 kcal

4. Fish, cod, Atlantic, wild caught, raw24.4 g protein/100 kcal

5. Fish, cod, Pacific, cooked24.3 g protein/100 kcal

6. Seal, bearded (Oogruk), meat, raw (Alaska Native)24.3 g protein/100 kcal

7. Tuna, ahi or yellowfin, frozen, wild caught24.2 g protein/100 kcal

8. Crustaceans, shrimp, cooked24.2 g protein/100 kcal

9. Duck, scoter, white-winged, meat (Alaska Native)24 g protein/100 kcal

10. Whale, beluga, meat, raw (Alaska Native)23.9 g protein/100 kcal

11. Fish, haddock, steamed23.7 g protein/100 kcal

12. Crustaceans, shrimp, raw23.6 g protein/100 kcal

13. Mahi mahi, frozen, wild caught23.6 g protein/100 kcal

14. Fish, cooked, as ingredient23.6 g protein/100 kcal

15. Egg, white, dried, stabilized, glucose reduced23.6 g protein/100 kcal

16. Seal, bearded (Oogruk), meat, dried (Alaska Native)23.5 g protein/100 kcal

17. Halibut, frozen, wild caught23.4 g protein/100 kcal

18. Cod, Pacific or Alaskan, frozen, wild caught23.3 g protein/100 kcal

19. Sea cucumber, yane (Alaska Native)23.2 g protein/100 kcal

20. Ruffed Grouse, breast meat, skinless, raw23.2 g protein/100 kcal

21. Seal, bearded (Oogruk), meat, partially dried (Alaska Native)23.1 g protein/100 kcal

22. Snapper, frozen, wild caught23.1 g protein/100 kcal

23. Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated23 g protein/100 kcal

24. Walrus, meat, dried (Alaska Native)22.7 g protein/100 kcal

25. Fish, lingcod, meat, raw (Alaska Native)22.7 g protein/100 kcal

26. Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)22.6 g protein/100 kcal

27. Fish, pollock, Alaska, raw22.6 g protein/100 kcal

28. Cheese, Mozzarella, nonfat or fat free22.5 g protein/100 kcal

29. Cheese, mozzarella, nonfat22.5 g protein/100 kcal

30. Frog legs, raw22.5 g protein/100 kcal

31. Snow crab, legs only, frozen 22.4 g protein/100 kcal

32. Fish, tuna, yellowfin, fresh, cooked, dry heat22.4 g protein/100 kcal

33. Fish, pollock, Alaska, cooked22.4 g protein/100 kcal

34. Emu, outside drum, raw22.4 g protein/100 kcal

35. Fish, tuna, raw22.4 g protein/100 kcal

36. Fish, tuna, fresh, yellowfin, raw22.4 g protein/100 kcal

37. Cheese, Swiss, nonfat or fat free22.4 g protein/100 kcal

38. Fish, tuna, canned22.4 g protein/100 kcal

39. Fish, tuna, NFS22.4 g protein/100 kcal

40. Buffalo, free range, top round steak, cooked (Shoshone Bannock)22.3 g protein/100 kcal

41. Turtle, green, raw22.2 g protein/100 kcal

42. Fish, haddock, cooked, dry heat22.2 g protein/100 kcal

43. Beverages, Protein powder whey based22.2 g protein/100 kcal

44. Nutritional powder mix, whey based, NFS22.2 g protein/100 kcal

45. Nutritional powder mix, protein, NFS22.2 g protein/100 kcal

46. Fish, cod, steamed22.2 g protein/100 kcal

47. Fish, cod, Pacific, raw (may have been previously frozen)22.1 g protein/100 kcal

48. Buffalo, free range, top round steak, raw (Shoshone Bannock)22.1 g protein/100 kcal

49. Lobster, tail only, frozen, wild caught22.1 g protein/100 kcal

50. Alaska Pollock, raw22.1 g protein/100 kcal

51. Fish, haddock, raw22.1 g protein/100 kcal

52. Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)22 g protein/100 kcal

53. Turkey, breast, smoked, lemon pepper flavor, 97% fat-free22 g protein/100 kcal

54. Fish, tuna, light, canned in water, without salt, drained solids22 g protein/100 kcal

55. Fish, pollock, raw22 g protein/100 kcal

56. Octopus (Alaska Native)22 g protein/100 kcal

57. Fish, ling, cooked, dry heat21.9 g protein/100 kcal

58. Egg, white, dried, powder, stabilized, glucose reduced21.9 g protein/100 kcal

59. Egg, white, dried, flakes, stabilized, glucose reduced21.9 g protein/100 kcal

60. Caribou, shoulder meat, dried (Alaska Native)21.9 g protein/100 kcal

61. Fish, pike, northern, raw21.9 g protein/100 kcal

62. Fish, pike, northern, cooked, dry heat21.8 g protein/100 kcal

63. Emu, fan fillet, raw21.8 g protein/100 kcal

64. Game meat, moose, cooked, roasted21.8 g protein/100 kcal

65. Moose21.8 g protein/100 kcal

66. Fish, ling, raw21.8 g protein/100 kcal

67. Fish, cusk, raw21.8 g protein/100 kcal

68. Fish, sunfish, pumpkin seed, cooked, dry heat21.8 g protein/100 kcal

69. Emu, flat fillet, raw21.8 g protein/100 kcal

70. Game meat, moose, raw21.8 g protein/100 kcal

71. Fish, sunfish, pumpkin seed, raw21.8 g protein/100 kcal

72. Crustaceans, shrimp, farm raised, raw21.8 g protein/100 kcal

73. Crustaceans, crab, alaska king, raw21.8 g protein/100 kcal

74. Fish, pollock, Alaska, raw (may contain additives to retain moisture)21.8 g protein/100 kcal

75. Fish, mahimahi, raw21.8 g protein/100 kcal

76. Fish, mahimahi, cooked, dry heat21.8 g protein/100 kcal

77. Fish, smoked21.8 g protein/100 kcal

78. Fish, haddock, smoked21.8 g protein/100 kcal

79. Fish, cod, Atlantic, cooked, dry heat21.7 g protein/100 kcal

80. Fish, cusk, cooked, dry heat21.7 g protein/100 kcal

81. Fish, cod, Atlantic, raw21.7 g protein/100 kcal

82. Turkey, drumstick, from whole bird, meat only, raw21.7 g protein/100 kcal

83. Turkey, retail parts, breast, meat only, cooked, roasted21.7 g protein/100 kcal

84. Turkey, drumstick, from whole bird, meat only, roasted21.7 g protein/100 kcal

85. Fish, cod, Atlantic, canned, solids and liquid21.7 g protein/100 kcal

86. Fish, whitefish, mixed species, smoked21.7 g protein/100 kcal

87. Fish, cod, Atlantic, dried and salted21.7 g protein/100 kcal

88. Moose, meat, raw (Alaska Native)21.7 g protein/100 kcal

89. Fish, roughy, orange, raw21.6 g protein/100 kcal

90. Fish, roughy, orange, cooked, dry heat21.6 g protein/100 kcal

91. Lobster21.6 g protein/100 kcal

92. Crab21.5 g protein/100 kcal

93. Crustaceans, crab, blue, cooked, moist heat21.5 g protein/100 kcal

94. Crustaceans, crab, blue, canned21.5 g protein/100 kcal

95. Crab, canned21.5 g protein/100 kcal

96. Sea lion, Steller, meat (Alaska Native)21.5 g protein/100 kcal

97. Fish, burbot, cooked, dry heat21.5 g protein/100 kcal

98. Turkey, retail parts, breast, meat only, with added solution, cooked, roasted21.5 g protein/100 kcal

99. Fish, white, mixed species, steamed21.5 g protein/100 kcal

100. Fish, burbot, raw21.5 g protein/100 kcal