Protein Reference Hub
Every food in our USDA FoodData Central dataset, ranked by protein per 100g — with exact ounce and gram portions for your per-meal target. All math is on-device, nothing tracked.
Protein Powerhouses (20g+ per 100g)
The densest sources in the dataset — a small portion covers most of a 30g per-meal target.
Whey protein powder (typical)
30g protein = 1.4 oz · ~146 kcal
Portion table →Bacon, cooked
30g protein = 2.9 oz · ~439 kcal
Portion table →Chicken breast, cooked, skinless
30g protein = 3.4 oz · ~160 kcal
Portion table →Turkey breast, cooked, skinless
30g protein = 3.5 oz · ~135 kcal
Portion table →Protein bar (typical)
30g protein = 3.5 oz · ~350 kcal
Portion table →Pork loin, cooked
30g protein = 3.9 oz · ~220 kcal
Portion table →Ground beef 90% lean, cooked
30g protein = 4.1 oz · ~249 kcal
Portion table →Chicken thigh, cooked, skinless
30g protein = 4.1 oz · ~242 kcal
Portion table →Tuna, canned in water
30g protein = 4.1 oz · ~136 kcal
Portion table →Peanut butter, smooth
30g protein = 4.2 oz · ~703 kcal
Portion table →Cheddar cheese
30g protein = 4.2 oz · ~486 kcal
Portion table →Mozzarella, part-skim
30g protein = 4.8 oz · ~405 kcal
Portion table →Almonds, raw
30g protein = 5 oz · ~819 kcal
Portion table →Salmon, cooked
30g protein = 5.2 oz · ~306 kcal
Portion table →Tempeh
30g protein = 5.2 oz · ~284 kcal
Portion table →Strong Sources (8–20g per 100g)
Solid everyday builders — portions are larger but still practical.
Rolled oats, dry
30g protein = 6.3 oz · ~691 kcal
Portion table →Tofu, firm
30g protein = 6.7 oz · ~273 kcal
Portion table →Walnuts
30g protein = 7 oz · ~1291 kcal
Portion table →Whole-wheat bread
30g protein = 8.1 oz · ~570 kcal
Portion table →Egg, hard-boiled
30g protein = 8.4 oz · ~369 kcal
Portion table →Cottage cheese, low-fat 1%
30g protein = 9.6 oz · ~221 kcal
Portion table →Greek yogurt, nonfat, plain
30g protein = 10.4 oz · ~174 kcal
Portion table →Bagel, plain
30g protein = 10.6 oz · ~750 kcal
Portion table →Lentils, cooked
30g protein = 11.8 oz · ~387 kcal
Portion table →White bread
30g protein = 11.8 oz · ~883 kcal
Portion table →Black beans, cooked
30g protein = 11.9 oz · ~445 kcal
Portion table →Chickpeas, cooked
30g protein = 11.9 oz · ~553 kcal
Portion table →Moderate Sources (3–8g per 100g)
Contributors rather than anchors — useful for rounding out a meal.
Dark chocolate, 70–85%
30g protein = 13.6 oz · ~2100 kcal
Portion table →Pasta, cooked
30g protein = 18.2 oz · ~817 kcal
Portion table →Quinoa, cooked
30g protein = 24.1 oz · ~818 kcal
Portion table →Kale, raw
30g protein = 24.6 oz · ~342 kcal
Portion table →Milk, skim
30g protein = 31.1 oz · ~300 kcal
Portion table →Milk, whole (3.25%)
30g protein = 33.1 oz · ~572 kcal
Portion table →Mushrooms, white, raw
30g protein = 34.1 oz · ~213 kcal
Portion table →All 52 Foods, Ranked by Protein per 100g
Including 18 trace-protein foods (under 3g per 100g) that are worth tracking for their other macros — every row links to a full 20g/30g/40g/50g portion scorecard.
| Food | Protein / 100g | kcal / 100g | Protein / 4 oz | Oz for 30g Protein |
|---|---|---|---|---|
| Whey protein powder (typical) | 78g | 380 | 88.5g | 1.4 oz |
| Bacon, cooked | 37g | 541 | 42g | 2.9 oz |
| Chicken breast, cooked, skinless | 31g | 165 | 35.2g | 3.4 oz |
| Turkey breast, cooked, skinless | 30.1g | 135 | 34.1g | 3.5 oz |
| Protein bar (typical) | 30g | 350 | 34g | 3.5 oz |
| Pork loin, cooked | 27g | 198 | 30.6g | 3.9 oz |
| Ground beef 90% lean, cooked | 26.1g | 217 | 29.6g | 4.1 oz |
| Chicken thigh, cooked, skinless | 25.9g | 209 | 29.4g | 4.1 oz |
| Tuna, canned in water | 25.5g | 116 | 28.9g | 4.1 oz |
| Peanut butter, smooth | 25.1g | 588 | 28.5g | 4.2 oz |
| Cheddar cheese | 24.9g | 403 | 28.2g | 4.2 oz |
| Mozzarella, part-skim | 22.2g | 300 | 25.2g | 4.8 oz |
| Almonds, raw | 21.2g | 579 | 24g | 5 oz |
| Salmon, cooked | 20.4g | 208 | 23.1g | 5.2 oz |
| Tempeh | 20.3g | 192 | 23g | 5.2 oz |
| Rolled oats, dry | 16.9g | 389 | 19.2g | 6.3 oz |
| Tofu, firm | 15.8g | 144 | 17.9g | 6.7 oz |
| Walnuts | 15.2g | 654 | 17.2g | 7 oz |
| Whole-wheat bread | 13g | 247 | 14.7g | 8.1 oz |
| Egg, hard-boiled | 12.6g | 155 | 14.3g | 8.4 oz |
| Cottage cheese, low-fat 1% | 11g | 81 | 12.5g | 9.6 oz |
| Greek yogurt, nonfat, plain | 10.2g | 59 | 11.6g | 10.4 oz |
| Bagel, plain | 10g | 250 | 11.3g | 10.6 oz |
| Lentils, cooked | 9g | 116 | 10.2g | 11.8 oz |
| White bread | 9g | 265 | 10.2g | 11.8 oz |
| Black beans, cooked | 8.9g | 132 | 10.1g | 11.9 oz |
| Chickpeas, cooked | 8.9g | 164 | 10.1g | 11.9 oz |
| Dark chocolate, 70–85% | 7.8g | 546 | 8.8g | 13.6 oz |
| Pasta, cooked | 5.8g | 158 | 6.6g | 18.2 oz |
| Quinoa, cooked | 4.4g | 120 | 5g | 24.1 oz |
| Kale, raw | 4.3g | 49 | 4.9g | 24.6 oz |
| Milk, skim | 3.4g | 34 | 3.9g | 31.1 oz |
| Milk, whole (3.25%) | 3.2g | 61 | 3.6g | 33.1 oz |
| Mushrooms, white, raw | 3.1g | 22 | 3.5g | 34.1 oz |
| Spinach, raw | 2.9g | 23 | 3.3g | — |
| White rice, cooked | 2.7g | 130 | 3.1g | — |
| Brown rice, cooked | 2.7g | 123 | 3.1g | — |
| Potato, baked with skin | 2.5g | 93 | 2.8g | — |
| Broccoli, cooked | 2.4g | 35 | 2.7g | — |
| Avocado, raw | 2g | 160 | 2.3g | — |
| Sweet potato, baked | 2g | 90 | 2.3g | — |
| Banana, raw | 1.1g | 89 | 1.2g | — |
| Bell pepper, red, raw | 1g | 31 | 1.1g | — |
| Orange, raw | 0.9g | 47 | 1g | — |
| Carrot, raw | 0.9g | 41 | 1g | — |
| Tomato, raw | 0.9g | 18 | 1g | — |
| Butter, salted | 0.9g | 717 | 1g | — |
| Blueberries, raw | 0.7g | 57 | 0.8g | — |
| Strawberries, raw | 0.7g | 32 | 0.8g | — |
| Cucumber, with peel | 0.7g | 15 | 0.8g | — |
| Apple, with skin | 0.3g | 52 | 0.3g | — |
| Honey | 0.3g | 304 | 0.3g | — |
Interactive Protein Tools
Where the Numbers Come From
All per-100g values are drawn from USDA FoodData Central (SR Legacy). Ounce conversions use 1 oz = 28.35g; a "4 oz serving" is 113g raw weight. Protein needs vary by person — the RDA of 0.8g/kg is a floor for average adults, and research on active adults often explores higher intakes. Nothing here is medical advice.