EXPLORE A NUTRIENT
Protein
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
A total protein estimate, commonly calculated from nitrogen; it is not one molecule. [1]
A conceptual representation, not a molecular structure.
Description, source and attribution
A conceptual grouping, not a molecular structure. This reporting category contains multiple components or represents a calculated quantity.
Original Bitameans conceptual/fallback artwork; not a chemical structure. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
206 foods with data 0 not reported, excluded from ranking
- Parmesan cheese
Cheese, parmesan, hard, exactly as identified by USDA.
35.75 g - Hulled hemp seeds
Seeds, hemp seed, hulled, exactly as identified by USDA.
31.56 g - Chicken breast
Roasted chicken breast, meat only, without skin; seasoning not specified.
31.02 g - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
30.23 g - Venison
Game meat, deer, cooked, roasted, exactly as identified by USDA.
30.21 g - Octopus
Mollusks, octopus, common, cooked, moist heat, exactly as identified by USDA.
29.82 g - Turkey breast
Roasted turkey breast from retail parts, meat only; seasoning not specified.
29.51 g - Rabbit
Game meat, rabbit, domesticated, composite of cuts, cooked, roasted, exactly as identified by USDA.
29.06 g - Goose
Goose, domesticated, meat only, cooked, roasted, exactly as identified by USDA.
28.97 g - Bison
Game meat, bison, separable lean only, cooked, roasted, exactly as identified by USDA.
28.44 g - Lamb leg
Roasted lamb whole leg, shank and sirloin, separable lean only, choice, trimmed to 1/4 inch fat.
28.3 g - Goat meat
Goat meat, roasted, as classified by USDA under game meat.
27.1 g
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
What it means for your diet
This source explains dietary protein. The ranking reports protein in this food preparation; it does not measure protein quality, digestibility or your individual requirement.
Ranking amounts describe foods, not supplement doses. A high rank does not mean you should consume more. Source recommendations and cautions retain their original population and scope.
Dietary Proteins [1]
Source: MedlinePlus, National Library of Medicine. Original health-topic summary, reproduced with attribution.
Protein is in every cell in the body. Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin. We get proteins in our diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can't make on its own. Most plant proteins are incomplete. You should eat different types of plant proteins every day to get all of the amino acids your body needs.
It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates. How much you need depends on your age, sex, health, and level of physical activity. Most Americans eat enough protein in their diet.
Explanation bibliography
- Dietary Proteins. MedlinePlus, National Library of Medicine. Last updated July 17, 2024. Accessed: 2026-09-16. .
Identity and structure sources
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13