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High-protein foods: most protein per 100 g

The 100 foods with the most protein per 100 g, out of 2,039 in the categories “Meat and poultry”, “Fish and seafood”, “Eggs and dairy”, “Nuts and seeds”, “Legumes”, and “Plant-based alternatives”. 876 of them have 20 g of protein or more. Each comes with its net carbs and keto label.

Foods in this list

  • Egg white, dried, stabilised

    Keto: yes
    Net carbs (g per 100 g): 4.5Fat (g per 100 g): 0.3Energy (kcal per 100 g): 357Protein (g per 100 g): 84.1
    Eggs and dairy

  • Egg white powder

    Keto: yes
    Net carbs (g per 100 g): 4.5Fat (g per 100 g): 0.0Energy (kcal per 100 g): 376Protein (g per 100 g): 82.4
    Eggs and dairy

  • Egg white, dried

    Keto: in moderation
    Net carbs (g per 100 g): 6.0Fat (g per 100 g): 0.7Energy (kcal per 100 g): 376Protein (g per 100 g): 79.9
    Eggs and dairy

  • Salt cod

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 2.4Energy (kcal per 100 g): 290Protein (g per 100 g): 62.8
    Fish and seafood

  • Power Mix nut mix

    Keto: in moderation
    Net carbs (g per 100 g): 11.8Fat (g per 100 g): 2.6Energy (kcal per 100 g): 369Protein (g per 100 g): 52.6
    Nuts and seeds

  • Tofu, freeze-dried

    Keto: yes
    Net carbs (g per 100 g): 2.8Fat (g per 100 g): 30.3Energy (kcal per 100 g): 477Protein (g per 100 g): 52.5
    Plant-based alternatives

  • Tofu, freeze-dried (koya-dofu)

    Keto: in moderation
    Net carbs (g per 100 g): 7.1Fat (g per 100 g): 30.3Energy (kcal per 100 g): 470Protein (g per 100 g): 52.4
    Plant-based alternatives

  • Soy kebab

    Keto: no
    Net carbs (g per 100 g): 32.0Fat (g per 100 g): 1.1Energy (kcal per 100 g): 350Protein (g per 100 g): 51.0
    Plant-based alternatives

  • Soy mince — Fytro

    Keto: no
    Net carbs (g per 100 g): 32.0Fat (g per 100 g): 1.1Energy (kcal per 100 g): 350Protein (g per 100 g): 51.0
    Plant-based alternatives

  • Whole egg powder, stabilised

    Keto: yes
    Net carbs (g per 100 g): 2.4Fat (g per 100 g): 44.0Energy (kcal per 100 g): 615Protein (g per 100 g): 48.2
    Eggs and dairy

  • Whole egg, dried

    Keto: yes
    Net carbs (g per 100 g): 1.1Fat (g per 100 g): 43.9Energy (kcal per 100 g): 592Protein (g per 100 g): 48.0
    Eggs and dairy

  • Soybeans, mature seeds, dry roasted

    Keto: no
    Net carbs (g per 100 g): 20.9Fat (g per 100 g): 21.6Energy (kcal per 100 g): 449Protein (g per 100 g): 43.3
    Plant-based alternatives

  • Meat extender

    Keto: no
    Net carbs (g per 100 g): 17.2Fat (g per 100 g): 3.0Energy (kcal per 100 g): 311Protein (g per 100 g): 41.7
    Plant-based alternatives

  • Grated Parmesan-style topping, fat-free

    Keto: no
    Net carbs (g per 100 g): 40.0Fat (g per 100 g): 5.0Energy (kcal per 100 g): 370Protein (g per 100 g): 40.0
    Eggs and dairy

  • Bacon, microwaved

    Keto: yes
    Net carbs (g per 100 g): 0.5Fat (g per 100 g): 34.1Energy (kcal per 100 g): 476Protein (g per 100 g): 39.0
    Sausages and cold cuts

  • Soybeans, mature seeds, roasted, no added salt

    Keto: in moderation
    Net carbs (g per 100 g): 12.5Fat (g per 100 g): 25.4Energy (kcal per 100 g): 469Protein (g per 100 g): 38.6
    Plant-based alternatives

  • Soybeans, mature seeds, roasted, salted

    Keto: in moderation
    Net carbs (g per 100 g): 12.5Fat (g per 100 g): 25.4Energy (kcal per 100 g): 469Protein (g per 100 g): 38.6
    Plant-based alternatives

  • Bacon, cooked, reduced salt

    Keto: yes
    Net carbs (g per 100 g): 1.4Fat (g per 100 g): 41.8Energy (kcal per 100 g): 541Protein (g per 100 g): 37.0
    Sausages and cold cuts

  • Veal, top round, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 5.1Energy (kcal per 100 g): 203Protein (g per 100 g): 36.7
    Beef and veal

  • Soybeans, mature seeds, raw

    Keto: no
    Net carbs (g per 100 g): 20.9Fat (g per 100 g): 19.9Energy (kcal per 100 g): 446Protein (g per 100 g): 36.5
    Plant-based alternatives

  • Veal, top round, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.3Energy (kcal per 100 g): 211Protein (g per 100 g): 36.2
    Beef and veal

  • Lupins, mature seeds, raw

    Keto: no
    Net carbs (g per 100 g): 21.5Fat (g per 100 g): 9.7Energy (kcal per 100 g): 371Protein (g per 100 g): 36.2
    Legumes

  • Skimmed milk powder

    Keto: no
    Net carbs (g per 100 g): 52.0Fat (g per 100 g): 0.8Energy (kcal per 100 g): 362Protein (g per 100 g): 36.2
    Eggs and dairy

  • Beef, top round, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 5.8Energy (kcal per 100 g): 207Protein (g per 100 g): 36.1
    Beef and veal

  • Parmesan cheese, hard

    Keto: yes
    Net carbs (g per 100 g): 3.2Fat (g per 100 g): 25.0Energy (kcal per 100 g): 392Protein (g per 100 g): 35.8
    Eggs and dairy

  • Veal, shoulder (arm), lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 5.3Energy (kcal per 100 g): 201Protein (g per 100 g): 35.7
    Beef and veal

  • Bacon

    Keto: yes
    Net carbs (g per 100 g): 1.4Fat (g per 100 g): 43.3Energy (kcal per 100 g): 548Protein (g per 100 g): 35.7
    Sausages and cold cuts

  • Pumpkin seeds, large, roasted, unsalted — Sklavenitis

    Keto: yes
    Net carbs (g per 100 g): 3.3Fat (g per 100 g): 45.9Energy (kcal per 100 g): 584Protein (g per 100 g): 35.7
    Nuts and seeds

  • Beef, top round, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 5.3Energy (kcal per 100 g): 200Protein (g per 100 g): 35.6
    Beef and veal

  • Skimmed milk powder, reduced calcium

    Keto: no
    Net carbs (g per 100 g): 51.8Fat (g per 100 g): 0.2Energy (kcal per 100 g): 354Protein (g per 100 g): 35.5
    Eggs and dairy

  • Skimmed milk powder, instant

    Keto: no
    Net carbs (g per 100 g): 52.2Fat (g per 100 g): 0.7Energy (kcal per 100 g): 358Protein (g per 100 g): 35.1
    Eggs and dairy

  • Veal, stewing cubes, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 4.3Energy (kcal per 100 g): 188Protein (g per 100 g): 34.9
    Beef and veal

  • Beef, top round (select grade), lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 8.5Energy (kcal per 100 g): 225Protein (g per 100 g): 34.6
    Beef and veal

  • Veal, rib chop, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 7.8Energy (kcal per 100 g): 218Protein (g per 100 g): 34.4
    Beef and veal

  • Buttermilk, dried

    Keto: no
    Net carbs (g per 100 g): 49.0Fat (g per 100 g): 5.8Energy (kcal per 100 g): 387Protein (g per 100 g): 34.3
    Eggs and dairy

  • Full Protein cheese — Dodoni

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 15.0Energy (kcal per 100 g): 271Protein (g per 100 g): 34.0
    Eggs and dairy

  • Veal, sirloin, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.5Energy (kcal per 100 g): 204Protein (g per 100 g): 34.0
    Beef and veal

  • Grated Regato light cheese

    Keto: yes
    Net carbs (g per 100 g): 0.2Fat (g per 100 g): 18.0Energy (kcal per 100 g): 280Protein (g per 100 g): 34.0
    Eggs and dairy

  • Light cheese, 5% fat — Ellinikes Farmes

    Keto: yes
    Net carbs (g per 100 g): 0.5Fat (g per 100 g): 5.0Energy (kcal per 100 g): 186Protein (g per 100 g): 34.0
    Eggs and dairy

  • Beef brisket, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 5.9Energy (kcal per 100 g): 198Protein (g per 100 g): 33.9
    Beef and veal

  • Bacon, sliced

    Keto: yes
    Net carbs (g per 100 g): 1.7Fat (g per 100 g): 35.1Energy (kcal per 100 g): 468Protein (g per 100 g): 33.9
    Sausages and cold cuts

  • Beef, top round, lean only, pan-fried

    Keto: yes
    Net carbs (g per 100 g): 2.0Fat (g per 100 g): 8.3Energy (kcal per 100 g): 228Protein (g per 100 g): 33.9
    Beef and veal

  • Beef, shank, lean only, simmered

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.4Energy (kcal per 100 g): 201Protein (g per 100 g): 33.7
    Beef and veal

  • Lamb, leg, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 8.8Energy (kcal per 100 g): 223Protein (g per 100 g): 33.7
    Lamb

  • Veal, whole shoulder, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.1Energy (kcal per 100 g): 199Protein (g per 100 g): 33.7
    Beef and veal

  • Beef brisket (select grade), lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.8Energy (kcal per 100 g): 205Protein (g per 100 g): 33.6
    Beef and veal

  • Veal, loin, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 9.2Energy (kcal per 100 g): 226Protein (g per 100 g): 33.6
    Beef and veal

  • Veal, shoulder (arm), lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 10.2Energy (kcal per 100 g): 236Protein (g per 100 g): 33.6
    Beef and veal

  • Egg yolk, dried

    Keto: yes
    Net carbs (g per 100 g): 0.7Fat (g per 100 g): 59.1Energy (kcal per 100 g): 669Protein (g per 100 g): 33.6
    Eggs and dairy

  • Beef, chuck pot roast, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 5.8Energy (kcal per 100 g): 195Protein (g per 100 g): 33.4
    Beef and veal

  • Chicken breast, meat only, fried

    Keto: yes
    Net carbs (g per 100 g): 0.5Fat (g per 100 g): 4.7Energy (kcal per 100 g): 187Protein (g per 100 g): 33.4
    Poultry

  • Veal, top round, lean only, pan-fried

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 4.6Energy (kcal per 100 g): 183Protein (g per 100 g): 33.2
    Beef and veal

  • Beef brisket, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.8Energy (kcal per 100 g): 203Protein (g per 100 g): 33.1
    Beef and veal

  • Beef, top round, lean and fat, pan-fried

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 13.8Energy (kcal per 100 g): 266Protein (g per 100 g): 33.0
    Beef and veal

  • Chicken, white meat, meat only, stewed

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 8.0Energy (kcal per 100 g): 213Protein (g per 100 g): 33.0
    Poultry

  • Light cheese slices — Adoro

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 10.0Energy (kcal per 100 g): 222Protein (g per 100 g): 33.0
    Eggs and dairy

  • Nuts — Ariston

    Keto: in moderation
    Net carbs (g per 100 g): 9.5Fat (g per 100 g): 34.5Energy (kcal per 100 g): 513Protein (g per 100 g): 33.0
    Nuts and seeds

  • Chicken, white meat, meat only, fried

    Keto: yes
    Net carbs (g per 100 g): 0.4Fat (g per 100 g): 5.5Energy (kcal per 100 g): 192Protein (g per 100 g): 32.8
    Poultry

  • Beef, bottom round, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 11.2Energy (kcal per 100 g): 240Protein (g per 100 g): 32.7
    Beef and veal

  • Beef, chuck for stew, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 7.1Energy (kcal per 100 g): 194Protein (g per 100 g): 32.5
    Beef and veal

  • Cuttlefish, boiled

    Keto: yes
    Net carbs (g per 100 g): 1.6Fat (g per 100 g): 1.4Energy (kcal per 100 g): 158Protein (g per 100 g): 32.5
    Fish and seafood

  • Chicken giblets, fried

    Keto: yes
    Net carbs (g per 100 g): 4.4Fat (g per 100 g): 13.5Energy (kcal per 100 g): 277Protein (g per 100 g): 32.5
    Poultry

  • Veal ribs, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 12.5Energy (kcal per 100 g): 251Protein (g per 100 g): 32.4
    Beef and veal

  • Logadi slices — Logadi

    Keto: yes
    Net carbs (g per 100 g): 0.9Fat (g per 100 g): 17.0Energy (kcal per 100 g): 282Protein (g per 100 g): 32.4
    Eggs and dairy

  • Beef brisket, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 9.2Energy (kcal per 100 g): 221Protein (g per 100 g): 32.2
    Beef and veal

  • Chicken breast fillet, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 3.2Energy (kcal per 100 g): 157Protein (g per 100 g): 32.1
    Poultry

  • Chicken breast fillet, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 3.2Energy (kcal per 100 g): 166Protein (g per 100 g): 32.1
    Poultry

  • Veal, whole shoulder, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 10.1Energy (kcal per 100 g): 228Protein (g per 100 g): 32.1
    Beef and veal

  • Cheddar cheese, fat-free

    Keto: in moderation
    Net carbs (g per 100 g): 7.1Fat (g per 100 g): 0.0Energy (kcal per 100 g): 157Protein (g per 100 g): 32.1
    Eggs and dairy

  • Parmigiano Reggiano — Parmareggio

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 30.0Energy (kcal per 100 g): 402Protein (g per 100 g): 32.0
    Eggs and dairy

  • Emmental — Dirollo

    Keto: yes
    Net carbs (g per 100 g): 0.1Fat (g per 100 g): 16.0Energy (kcal per 100 g): 274Protein (g per 100 g): 32.0
    Eggs and dairy

  • Light cheese slices — Doirani

    Keto: yes
    Net carbs (g per 100 g): 0.3Fat (g per 100 g): 10.0Energy (kcal per 100 g): 219Protein (g per 100 g): 32.0
    Eggs and dairy

  • Bacon bits, meatless

    Keto: no
    Net carbs (g per 100 g): 18.4Fat (g per 100 g): 25.9Energy (kcal per 100 g): 476Protein (g per 100 g): 32.0
    Plant-based alternatives

  • Veal cutlet (top round), grilled

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 2.6Energy (kcal per 100 g): 151Protein (g per 100 g): 31.9
    Beef and veal

  • Veal, top round, lean and fat, pan-fried without breading

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 8.4Energy (kcal per 100 g): 211Protein (g per 100 g): 31.8
    Beef and veal

  • Romano cheese

    Keto: yes
    Net carbs (g per 100 g): 3.6Fat (g per 100 g): 26.9Energy (kcal per 100 g): 387Protein (g per 100 g): 31.8
    Eggs and dairy

  • Turkey mince, fat-free, browned

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 2.7Energy (kcal per 100 g): 151Protein (g per 100 g): 31.7
    Poultry

  • Pork mince, 96% lean, pan-fried

    Keto: yes
    Net carbs (g per 100 g): 0.6Fat (g per 100 g): 6.2Energy (kcal per 100 g): 185Protein (g per 100 g): 31.7
    Pork

  • Mozzarella, fat-free

    Keto: yes
    Net carbs (g per 100 g): 1.7Fat (g per 100 g): 0.0Energy (kcal per 100 g): 141Protein (g per 100 g): 31.7
    Eggs and dairy

  • Beef, top round steak, lean only, grilled

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 4.7Energy (kcal per 100 g): 177Protein (g per 100 g): 31.6
    Beef and veal

  • Hemp seeds, hulled

    Keto: yes
    Net carbs (g per 100 g): 4.7Fat (g per 100 g): 48.8Energy (kcal per 100 g): 553Protein (g per 100 g): 31.6
    Nuts and seeds

  • Veal, shank, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.2Energy (kcal per 100 g): 191Protein (g per 100 g): 31.5
    Beef and veal

  • Beef, top round (prime grade), lean and fat, grilled

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 10.1Energy (kcal per 100 g): 225Protein (g per 100 g): 31.3
    Beef and veal

  • Veal, shoulder blade, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 10.1Energy (kcal per 100 g): 225Protein (g per 100 g): 31.3
    Beef and veal

  • Veal, sirloin, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 13.1Energy (kcal per 100 g): 252Protein (g per 100 g): 31.3
    Beef and veal

  • Beef breakfast strips, cured, cooked

    Keto: yes
    Net carbs (g per 100 g): 1.4Fat (g per 100 g): 34.4Energy (kcal per 100 g): 449Protein (g per 100 g): 31.3
    Sausages and cold cuts

  • Sturgeon, smoked

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 4.4Energy (kcal per 100 g): 173Protein (g per 100 g): 31.2
    Fish and seafood

  • Beef, shoulder blade, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 13.3Energy (kcal per 100 g): 253Protein (g per 100 g): 31.1
    Beef and veal

  • Lamb, shoulder, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 22.6Energy (kcal per 100 g): 337Protein (g per 100 g): 31.1
    Lamb

  • Pork leg sirloin tip roast, boneless, lean and fat, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 2.6Energy (kcal per 100 g): 156Protein (g per 100 g): 31.1
    Pork

  • Cured beef, dried

    Keto: yes
    Net carbs (g per 100 g): 2.8Fat (g per 100 g): 1.9Energy (kcal per 100 g): 153Protein (g per 100 g): 31.1
    Sausages and cold cuts

  • Chicken breast, meat only, roasted

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 3.6Energy (kcal per 100 g): 165Protein (g per 100 g): 31.0
    Poultry

  • Lamb, shank, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.0Energy (kcal per 100 g): 187Protein (g per 100 g): 31.0
    Lamb

  • Pork, sirloin chops, bone-in, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 6.9Energy (kcal per 100 g): 195Protein (g per 100 g): 31.0
    Pork

  • Emmental light — Dirollo

    Keto: yes
    Net carbs (g per 100 g): 0.1Fat (g per 100 g): 16.0Energy (kcal per 100 g): 268Protein (g per 100 g): 31.0
    Eggs and dairy

  • Beef short ribs, lean only, braised

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 18.1Energy (kcal per 100 g): 295Protein (g per 100 g): 30.8
    Beef and veal

  • Pork mince, 96% lean, browned

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 7.2Energy (kcal per 100 g): 187Protein (g per 100 g): 30.6
    Pork

  • Chicken, meat only, fried

    Keto: yes
    Net carbs (g per 100 g): 1.6Fat (g per 100 g): 9.1Energy (kcal per 100 g): 219Protein (g per 100 g): 30.6
    Poultry

  • Lamb offal, liver, braised

    Keto: yes
    Net carbs (g per 100 g): 2.5Fat (g per 100 g): 8.8Energy (kcal per 100 g): 220Protein (g per 100 g): 30.6
    Lamb

  • Chicken breast fillet, grilled

    Keto: yes
    Net carbs (g per 100 g): 0.0Fat (g per 100 g): 3.2Energy (kcal per 100 g): 151Protein (g per 100 g): 30.5
    Poultry
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