TempoLife › Features › Foods by diet and allergen › high-protein
High-protein foods
Foods with at least 15 g of protein per 100 g.
What this list includes and excludes
Includes. Any food in the index that clears the threshold, whatever its category.
Excludes. Everything under 15 g protein per 100 g, and any row whose protein value is unknown.
The exact rules this page ran
These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.
- Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
- Threshold. Protein must be at least 15.0 g per 100 g. A food whose value is unknown fails this test rather than passing it.
- Ranking. The table below is sorted by protein per 100 g, highest first.
Top 30 by protein
| Food | kcal | Protein g | Carbs g | Fat g | Fibre g | Salt g |
|---|---|---|---|---|---|---|
| Soy protein isolate | 335 | 88.3 | 0.0 | 3.4 | 0.0 | 2.51 |
| Unsweetened gelatin powder | 335 | 85.6 | 0.0 | 0.1 | 0.0 | 0.49 |
| Dried egg white powder | 376 | 82.4 | 4.5 | 0.0 | 0.0 | 3.10 |
| Dried egg white | 382 | 81.1 | 7.8 | 0.0 | 0.0 | 3.20 |
| Whey protein powder | 352 | 78.1 | 6.3 | 1.6 | 3.1 | 0.39 |
| Dried egg white flakes | 351 | 76.9 | 4.2 | 0.0 | 0.0 | 2.89 |
| Vital wheat gluten | 370 | 75.2 | 13.8 | 1.9 | 0.6 | 0.07 |
| Abbott Eas whey protein powder | 385 | 66.7 | 18.0 | 5.1 | 0.0 | 0.96 |
| Soy protein concentrate | 328 | 63.6 | 25.4 | 0.5 | 5.5 | 2.25 |
| Atlantic cod, dried and salted | 290 | 62.8 | 0.0 | 2.4 | 0.0 | 17.57 |
| Plain pork skins | 544 | 61.3 | 0.0 | 31.3 | 0.0 | 4.55 |
| Whey protein isolate powder | 359 | 58.1 | 29.1 | 1.2 | 0.0 | 0.93 |
| Barbecue pork skins | 538 | 57.9 | 1.6 | 31.8 | 0.0 | 6.67 |
| Dried spirulina seaweed | 290 | 57.5 | 23.9 | 7.7 | 3.6 | 2.62 |
| Soy protein powder | 388 | 55.6 | 28.9 | 5.6 | 6.7 | 1.83 |
| Egg substitute, powder | 444 | 55.5 | 21.8 | 13.0 | 0.0 | 2.00 |
| High protein nutritional shake mix, powdered | 392 | 53.6 | 20.4 | 10.7 | 0.0 | 3.04 |
| Dried-frozen tofu | 477 | 52.5 | 10.0 | 30.3 | 7.2 | 0.02 |
| Defatted peanut flour | 327 | 52.2 | 34.7 | 0.6 | 15.8 | 0.45 |
| Soy flour, defatted | 327 | 51.5 | 33.9 | 1.2 | 17.5 | 0.05 |
| Sesame flour, low-fat | 333 | 50.1 | 35.5 | 1.8 | 0.0 | 0.10 |
| Muscle Milk Light protein supplement | 396 | 50.0 | 22.0 | 12.0 | 2.0 | 0.63 |
| Cottonseed flour, low fat | 332 | 49.8 | 36.1 | 1.4 | 0.0 | 0.09 |
| Soy flour, low-fat | 372 | 49.8 | 30.6 | 8.9 | 16.0 | 0.02 |
| Soy meal, raw | 337 | 49.2 | 35.9 | 2.4 | 0.0 | 0.01 |
| Cottonseed meal, partially defatted | 367 | 49.1 | 38.4 | 4.8 | 0.0 | 0.09 |
| Dried egg | 592 | 48.1 | 1.1 | 43.9 | 0.0 | 1.19 |
| Sunflower seed flour, partially defatted | 326 | 48.1 | 35.8 | 1.6 | 5.2 | 0.01 |
| Whelk, cooked | 275 | 47.7 | 15.5 | 0.8 | 0.0 | 1.03 |
| Abbott Eas soy protein powder | 405 | 47.6 | 43.9 | 3.6 | 0.0 | 1.13 |
Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02
What to watch on this pattern
Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for high-protein eating — not a warning against it, and not a list of problems you will have.
- Per 100 g is not per portion. Dried and powdered foods win this ranking because water has been removed. Ninety grams of protein per 100 g of soy isolate is not ninety grams on a plate.
- Energy comes along. Several high-protein foods are also high in fat or salt. The table prints both so the trade-off is visible.
- How much is enough. Population reference intakes sit near 0.8 g per kg of body weight per day, with higher figures discussed for older adults and for people training hard. That is a range, not a personal prescription.
- Kidney disease. Protein intake is actively managed in some kidney conditions. If that applies to you, the target comes from your clinician, not from a food table.
Source: EFSA Dietary Reference Values for the EU — protein · checked 2026-09-02
This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.
Frequently asked questions
How many foods are on the high-protein list?
1 179, out of the sourced rows in the food database. That is the number of foods that pass every rule printed on this page — it is not the number of foods in the world that fit the diet.
What is the typical protein of a high-protein food here?
The median is 22.0 g per 100 g across all 1 179 matching foods, and the median energy is 197 kcal per 100 g. Medians rather than averages, because a handful of dried and powdered foods would drag an average badly.
Can I rely on this for an allergy?
No. This is a filter over a nutrition database, not a check of a specific product. Allergen safety comes from the label on the packet and from your clinician.
Other views of the same database
Vegan
Plant foods only: no meat, fish, dairy, eggs or honey.
Vegetarian
No meat, poultry or fish; dairy and eggs stay in.
Pescatarian
Vegetarian plus fish and seafood.
Gluten-free
No wheat, barley, rye or their derivatives.
Lactose-free
No milk sugar: dairy and dairy-derived ingredients are out.
Low-FODMAP
A short, explicit list of foods usually low in fermentable carbohydrates at a standard serve.
All diet views · Food database · Nutrition label generator · Weekly meal plans
Eat this way, then look at what actually happened
TempoLife logs meals against this same database, so a week of high-protein eating turns into protein, fibre and energy you can see rather than estimate.