Nutrient lists · USDA FNDDS 2021–2023
Foods high in protein
Per serving, the top food in USDA’s FNDDS is Beef, steak, T-bone, lean only eaten, with 81.3 g of protein in 1 regular (300 g). Steak, NS as to type of meat, NS as to fat eaten, Chicken breast, baked, coated, skin / coating eaten and Chicken leg, drumstick and thigh, baked, coated, skin / coating eaten come next. Per 100 grams, Pork skin rinds ranks first, at 61.3 g.
Per serving
Serving size a usual portion
| Food | Serving | Protein |
|---|---|---|
| 1Beef, steak, T-bone, lean only eaten | 1 regular · 300 g | 81.3 g |
| 2Steak, NS as to type of meat, NS as to fat eaten | 1 regular · 160 g | 43.2 g |
| 3Chicken breast, baked, coated, skin / coating eaten | 1 medium breast · 175 g | 41.6 g |
| 4Chicken leg, drumstick and thigh, baked, coated, skin / coating eaten | 1 medium leg · 195 g | 40.9 g |
| 5Pork, cracklings | 1 cup · 90 g | 40.5 g |
| 6Beef, stew meat | 1 cup · 135 g | 38.3 g |
| 7Fish, salmon, grilled | 1 small/regular fillet · 140 g | 36.3 g |
| 8Fish, mackerel, grilled | 1 small/regular fillet · 140 g | 35.6 g |
| 9Shrimp, dried | ½ cup · 67.5 g | 34.4 g |
| 10Pork, chop, lean only eaten | 1 regular · 120 g | 33.6 g |
| 11Pork, carnitas | 1 cup · 135 g | 33.2 g |
| 12Fish, shark | 1 fillet, any size · 140 g | 32.6 g |
| 13Pork, steak, lean only eaten | 1 steak, any size · 120 g | 32 g |
| 14Fish, swordfish | 1 fillet, any size · 140 g | 30.7 g |
| 15Fish, haddock, grilled | 1 small/regular fillet · 140 g | 29 g |
No FDA Daily Value in Calorie Tape: protein is measured against your own target.
Per 100 grams
Serving size 100 g
| Food | Protein |
|---|---|
| 1Pork skin rinds | 61.3 g |
| 2Shrimp, dried | 51 g |
| 3Pork, cracklings | 45 g |
| 4Yeast | 40.4 g |
| 5Cheese, Parmesan, dry grated, fat free | 40 g |
| 6Soy nuts | 38.6 g |
| 7Bacon, NS as to type of meat, cooked | 37.4 g |
| 8Beef, bacon, reduced sodium, cooked | 37 g |
| 9Pork bacon, smoked or cured, reduced sodium, cooked | 37 g |
| 10Pork jerky | 35 g |
| 11Bacon or side pork, fresh, cooked | 33.9 g |
| 12Beef jerky | 33.2 g |
| 13Pheasant, cooked | 32.3 g |
| 14Venison/deer jerky | 32.2 g |
| 15Cheese, Cheddar, nonfat or fat free | 32.1 g |
No FDA Daily Value in Calorie Tape: protein is measured against your own target.
About protein in this data
FNDDS reports total protein in grams; it doesn’t grade protein quality or list amino acids for these foods. The FDA’s Daily Value for protein is 50 g, but Calorie Tape measures protein against the target you set, so these lists show grams without a %DV, the way the app does. Big servings help here: a steak outranks lentils per serving and trails pork rinds per 100 g.
For how the FDA sets its Daily Value for protein, see Protein, FDA Interactive Nutrition Facts Label.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track protein in Calorie Tape
Calorie Tape logs every nutrient a food reports, protein included, and shows which foods your day’s protein came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in fiberTop per serving: Dal
- Foods high in ironTop per serving: Grits, instant, made with water, no added fat
- Foods high in zincTop per serving: Oysters, canned
- Foods high in vitamin B12Top per serving: Liver, beef
- Compare the top twoBeef, steak, T-bone, lean only eaten vs Steak, NS as to type of meat, NS as to fat eaten, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Protein, FDA Interactive Nutrition Facts Label.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.