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Protein in foods

How Much Protein Is in Your Food?

Protein, calories, and macros for the foods you eat most, with the serving sizes that actually matter. Then track them the easy way with Scoop.

Most protein per calorie

The leanest sources here, ranked by how much of their energy comes from protein.

  1. 1Shrimp97%20.4 g per 3 oz cooked
  2. 2Canned Tuna88%28.8 g per 1 can, drained (4 oz)
  3. 3Cod88%39.1 g per 1 fillet (6 oz)
  4. 4Turkey Breast86%24.7 g per 3 oz cooked
  5. 5Egg Whites84%10.8 g per 3 egg whites
See the full ranked list

Meat & poultry9

5.9gBaconprotein per 2 slices35gChicken Breastprotein per 1 breast (4 oz)27gChicken Wingsprotein per 3 wings65.8gSteakprotein per 8 oz steak24.7gTurkey Breastprotein per 3 oz cooked31.6gPork Chopprotein per 1 chop (4 oz)30.5gGround Turkeyprotein per 4 oz cooked29.4gGround Beefprotein per 4 oz cooked21.3gChicken Thighprotein per 1 thigh (3 oz)

Fish & seafood6

29.4gTilapiaprotein per 1 fillet (4 oz)28.8gCanned Tunaprotein per 1 can, drained (4 oz)42.5gSalmonprotein per 1 fillet (6 oz)20.4gShrimpprotein per 3 oz cooked39.1gCodprotein per 1 fillet (6 oz)16.2gCrabprotein per 3 oz cooked

Dairy & eggs9

24.8gWhey Proteinprotein per 1 scoop7gCheddar Cheeseprotein per 1 slice (1 oz)6.7gMozzarellaprotein per 1 oz6.7gString Cheeseprotein per 1 stick6.3gEggprotein per 1 large egg24.9gCottage Cheeseprotein per 1 cup (8 oz)10.8gEgg Whitesprotein per 3 egg whites15gGreek Yogurtprotein per 1 container (5.3 oz)8.3gMilkprotein per 1 cup (8 fl oz)

Plant protein9

8gPeanut Butterprotein per 2 tbsp5.9gAlmondsprotein per 1 oz (23 almonds)16.9gTempehprotein per 3 oz5.1gCashewsprotein per 1 oz19.5gTofuprotein per 1/2 block (4 oz)18.4gEdamameprotein per 1 cup shelled17.8gLentilsprotein per 1 cup cooked15.3gBlack Beansprotein per 1 cup cooked14.6gChickpeasprotein per 1 cup cooked

Carbs & fruit7

5.3gOatsprotein per 1/2 cup dry8.1gPastaprotein per 1 cup cooked8.1gQuinoaprotein per 1 cup cooked4.3gWhite Riceprotein per 1 cup cooked2gAvocadoprotein per 1/2 avocado2.3gSweet Potatoprotein per 1 medium1.3gBananaprotein per 1 medium (7 in)