Daily safety snapshot
45mg sodium
2% sodium limit | 3% sat fat | 0% fiber target
Top Foods Highest in Protein | Ranked by Protein per 100g
Complete ranking of foods by protein content per 100g. Includes per-calorie efficiency, tier groupings, keto/vegan filters, and serving-adjusted amounts. USDA data.
Top Foods Highest in Protein
The highest-protein foods per 100g raw weight are: Parmesan cheese (38.5 g/100g), Pork bacon (35.5 g/100g), Chicken breast (31 g/100g). Use the tables below to find the best source for your diet, with per-calorie efficiency ranking, tier groupings, and diet-specific filters. All data from USDA FoodData Central.
Top Foods Ranked by Protein per 100g
Top Protein Foods Chart Data
#1 Food for Protein: Parmesan cheese
**#1 overall: Parmesan cheese** — 38.5 g per 100g (+8.5% more than #2 Pork bacon).
**Best per calorie: Fish** — 24.39 g per 100 kcal.
Protein Content Tier Rankings
Best Sources of Protein per Calorie
Best Protein Sources by Diet Type
Parmesan cheese Benefit Signals
- Lean protein: Provides 38.5 g protein per 100 g. Basis: protein >= 20 g per 100 g.
Parmesan cheese Condition-Aware Nutrition Notes
Smart Protein Substitutes for Parmesan cheese
Protein per Typical Serving Size
Top Foods for Protein — FAQs
What food has the most protein per 100g? Parmesan cheese has the highest protein content at 38.5 g per 100g, followed by Pork bacon (35.5 g) and Chicken breast (31 g).
What is the best source of protein per calorie? Fish delivers the most protein per calorie: 24.39 g per 100 kcal. This makes it the best choice for high-protein diets on a calorie budget.
Which foods are highest in protein for vegans? Top vegan foods for protein: Peanut Butter (22.2 g/100g), Peanut Butter (22.2 g/100g), Almond Butter (20.8 g/100g).
Which high-protein foods are also low in calories? Below-average-calorie foods with high protein: Chicken breast (31 g/100g, 165 kcal), Turkey breast (29.9 g/100g, 135 kcal), Beef steak (29 g/100g, 207 kcal).
How do I quickly increase my protein intake? Add Parmesan cheese (38.5 g/100g) or Pork bacon (35.5 g/100g) to meals. A 150g serving of Parmesan cheese provides 57.8 g.
Understanding Protein Content in Foods
The top three foods for protein per 100g are Parmesan cheese, Pork bacon, Chicken breast.
By category: Dairy: best is Parmesan cheese (38.5 g/100g); Meat: best is Pork bacon (35.5 g/100g); Vegetable: best is Lentils (24.6 g/100g); Fat: best is Peanut butter (22.2 g/100g).
When comparing foods for protein, consider both absolute content (per 100g) and relative efficiency (per calorie). A food high in protein per 100g but also very high in calories may not be the most efficient choice for a calorie-controlled diet. The per-calorie table above accounts for this.
All values are from USDA FoodData Central and represent raw weight unless noted.
Parmesan cheese Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Ranking method: Foods are sorted by the criterion value computed directly from per-100g USDA data. The per-calorie view is computed as criterionPer100g / caloriesPer100g × 100. Tier groupings use equal-interval breaks on the criterion range. No subjective scoring or editorial ranking is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.