All nutrients

Protein

Protein supplies the amino acids used to build and repair muscle, skin, enzymes and hormones. It contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones.

Adult daily reference intake: 50 g

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of protein

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous195 foods measured

  1. 1Gelatine, dried86.9 g174%
  2. 2Spirulina, (spirulina sp.), dried57.5 g115%
  3. 3Madeira wine aspic, dehydrated44.5 g89%
  4. 4Baker's yeast, dehydrated44.5 g89%
  5. 5Nutritional yeast40.4 g81%
  6. 6Laver (Porphyra sp.), dried or dehydrated31.5 g63%
  7. 7Parsley, dried29 g58%
  8. 8Wheat germ27.2 g54%

meat, egg and fish788 foods measured

  1. 1Egg white, powder81.2 g162%
  2. 2Egg, powder47.9 g96%
  3. 3Cod, salted, dried47.6 g95%
  4. 4Beef, cheek, braised or boiled39.2 g78%
  5. 5Viande des Grisons or Bündnerfleisch or dried beef meat38.9 g78%
  6. 6Veal, knuckle or shank, braised or boiled37.4 g75%
  7. 7Beef, short ribs, braised37.3 g75%
  8. 8Pork, round steak, cooked36.9 g74%

fruits, vegetables, legumes and nuts571 foods measured

  1. 1lupin grain, raw36.2 g72%
  2. 2Soybean, whole grain34.5 g69%
  3. 3Cucurbitacea, seed30.2 g60%
  4. 4Alfalfa seeds, raw29.7 g59%
  5. 5Lentil, pink or red, dried27.7 g55%
  6. 6Broad bean, dried26.1 g52%
  7. 7Lentil, blond, dried26.1 g52%
  8. 8Lentil, dried25.4 g51%

Other44 foods measured

  1. 1Soya flour35.8 g72%
  2. 2Chick pea flour22.4 g45%
  3. 3Rye flour, type 17015.9 g32%
  4. 4Wheat flour, type 6513.6 g27%
  5. 5Oatmeal flakes13.3 g27%
  6. 6Buckwheat flour11.5 g23%
  7. 7Wheat flour, type 15011.4 g23%
  8. 8Spelt flour11.4 g23%

milk and milk products298 foods measured

  1. 1Milk, powder, skimmed35.3 g71%
  2. 2Grana Padano cheese, from cow's milk34.1 g68%
  3. 3Mimolette cheese, old, from cow's milk34 g68%
  4. 4Mimolette cheese, extra old, from cow's milk33.9 g68%
  5. 5Asiago cheese, from cow's milk32.1 g64%
  6. 6Milk, powder, semi-skimmed31.5 g63%
  7. 7Mimolette cheese, half-old, from cow's milk31.5 g63%
  8. 8Parmesan cheese, from cow's milk31.1 g62%

beverages145 foods measured

  1. 1Cocoa powder, without sugar, powder, instant22.4 g45%
  2. 2Coffee, powder, instant19.4 g39%
  3. 3Tea leaf19.4 g39%
  4. 4Coffee, ground14.4 g29%
  5. 5Decaffeinated coffee, powder, instant12.7 g25%
  6. 6Coffee with milk or Cappuccino, powder, instant12.2 g24%
  7. 7Coffee with milk or Cappuccino with chocolate, powder, instant11.2 g22%
  8. 8Malted cocoa or chocolate powder for beverage, with sugar9.9 g20%

cereal products142 foods measured

  1. 1Puffed salty snacks, made from potato and soy17.4 g35%
  2. 2Oat, raw16.9 g34%
  3. 3Coated peanuts15.8 g32%
  4. 4Spelt, raw14.6 g29%
  5. 5Khorasan wheat14.5 g29%
  6. 6Dried egg pasta, raw14 g28%
  7. 7Salty snacks, crackers, garnished or filled with cheese13.8 g28%
  8. 8Wheat, whole, pre-cooked, raw13.7 g27%

sugar and confectionery227 foods measured

  1. 1Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements14 g28%
  2. 2Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements11.5 g23%
  3. 3Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements11.4 g23%
  4. 4Brioche11.3 g23%
  5. 5Breakfast cereals, diet, plain, not fortified11.3 g23%
  6. 6Oat flakes, pre-cooked, raw11 g22%
  7. 7Breakfast cereals, rich in fibre, with chocolate, fortified with vitamins and chemical elements10.7 g21%
  8. 8Muesli, flakes (Bircher-style), with fruits or dried fruits, without sugar10.7 g21%

ice cream and sorbet28 foods measured

  1. 1Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce5.38 g11%
  2. 2Ice cream, chocolate coated5.12 g10%
  3. 3Iced nougat4.93 g10%
  4. 4Ice cream, luxury, in cup4.21 g8%
  5. 5Ice cream, cone, mini4.2 g8%
  6. 6baked Alaska3.6 g7%
  7. 7Ice cream, cone (normal size)3.51 g7%
  8. 8Frozen yogurt3.45 g7%

fats and oils27 foods measured

  1. 1Pork fat, raw2.92 g6%
  2. 2Blended fat (vegetable and animal origins), spreadable, 30-40% fat1.69 g3%
  3. 3Blended fat (vegetable and animal origins), spreadable, 30-40% fat, lightly salted1.5 g3%
  4. 4Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted1.44 g3%
  5. 5Butter, 60-62% fat, light, lightly salted0.9 g2%
  6. 6Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted0.9 g2%
  7. 7Butter, unknown fat content , half-salted (average)0.73 g1%
  8. 8Butter, 80% fat, lightly salted0.72 g1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.