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Beans and Legumes with the Most Protein ->

Top 10 Foods Highest in Protein

Protein is a macro nutrient composed of amino acids and necessary for proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, it also needs to obtain protein from animal and vegetable sources. There is considerable debate over the amount of protein a person needs to consume in any given day, the current recommended daily intake(RDI) of protein is 46 grams for women aged 19–70 and 56 grams for men aged 19–70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. Below is a list of the top ten foods highest in protein, it is intended for everyday consumers, not body builders, and therefore does not contain protein isolates.

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#1: Cheese
Of all cheeses Low Sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving.
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#2: Mature Beans
The older, larger, and more mature a bean gets the more protein it carries. Mature Roasted Soybeans (Edamame) have the most providing 39.6 grams of protein per 100 gram serving, or 68 grams per cup. They are followed by mature Lupin beans which provide 15.6 grams per 100 gram serving. That is 25.8 grams per cup.
Click to see complete nutrition facts. Beans and legumes highest in protein.

#3: Lean Veal and Beef
To get the most protein out of meat, it is best to choose lean cuts. Specifically the top round of veal or beef provides around 36 grams of protein per 100 gram serving, or 93 grams per pound.
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#4:Roasted Pumpkin, Squash, and Watermelon Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds provide 33 grams of protein per 100g serving, that is 74.8 grams per cup and 9.2 grams per ounce. Watermelon seeds provide slightly less at 28 grams of protein per 100 gram serving. If you can't find these seeds in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin, squash, and watermelon seeds you have and roast them in your oven. The seeds are typically consumed by cracking the outer shell and eating the seed inside.
Click to see complete nutrition facts. Seeds and Nuts with the Fewest Calories.

#5: Lean Meats (Chicken, Lamb, Pork, Turkey)
Most lean meats provide around 30 grams of protein (30%) in a 100 gram serving. Chicken broilers have the most with 32.8 grams of protein per 100 gram serving, which is 21 grams per pound, and 27 grams in half a chicken breast. Pork loin and chops have 30 grams per 100 gram serving or 19.2 grams of protein per chop.
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#6: Fish
Fish are becoming more popular as knowledge spreads on the value of their fats and oils. As for protein Yellowfin Tuna provides the most with 30 grams per 100 gram serving, or about 8 grams per ounce. It is followed by Anchovies(29g), Salmon(27g), Halibut(27g), Snapper(26g), and Tilapia(26g).
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#7: Fish Eggs (Roe and Caviar)
Caviar and fish eggs are most often eaten as a garnish or spread. A sampling of fish roe (eggs) from a variety of species found they provide 28.6 grams of protein in a 100 gram serving. That is 8 grams of protein per ounce. Caviar will provide 24 grams of protein in a 100 gram serving or 6.9 grams per ounce. Chicken eggs, by comparison, only offer 13.6 grams of protein in a 100 gram serving, or 6.3 grams of protein per egg.
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#8: Yeast Extract Spread (aka: Marmite)
Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein, that is 1.7 grams per teaspoon.
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#9: Lobster and Crab
Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of lobster contains 26.4 grams of protein, or 43 grams per lobster. Crab provides a little less with 19.4 grams per 100 gram serving.
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#10: Lentils, Pulses, and Peanuts
Lentils, pulses, and peanuts (a legume) are a great vegan source of protein. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100 gram serving cooked (17.9 grams of protein per cup).
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Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)

Vital Wheat Gluten	75g per 100 gram serving (370 calories)	63g per 3oz serving (85 grams)	21g per ounce (28 grams) (104 calories)	Click to see complete nutrition facts for Vital Wheat Gluten
Octopus	30g per 100 gram serving (164 calories)	25g per 3oz serving (85 grams) (139 calories)	8g per ounce (28 grams) (46 grams)	Click to see complete nutrition facts for Octopus
Almonds	21g per 100 gram serving (575 calories)	30g per cup (143 grams) (822 calories)	6g per ounce (28 grams) (161 calories)	Click to see complete nutrition facts for Almonds
Pistachios (Dry Roasted)	21g per 100 gram serving (571 calories)	26g per cup (123 grams) (702 calories)	6g per ounce (28 grams) (160 calories)	Click to see complete nutrition facts for Pistachios
Sunflower Seeds	21g per 100 gram serving (584 calories)	30g per cup (140 grams) (818 calories)	6g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Sunflower Seeds
Abalone	20g per 100 gram serving (189 calories)	17g per 3 ounce serving (85 grams) (161 calories)	6g per ounce (28 grams) (54 calories)	Click to see complete nutrition facts for Abalone
Cocoa Powder (Unsweetened)	20g per 100 gram serving (229 calories)	17g per cup (86 grams) (197 calories)	1g per tablespoon (5 grams) (11 calories)	Click to see complete nutrition facts for Unsweetened Cocoa Powder
Flax Seeds	18g per 100 gram serving (534 calories)	31g per cup (168 grams) (897 calories)	2g per tablespoon (10 grams) (53 calories)	Click to see complete nutrition facts for Flax Seeds
Tempeh (Cooked)	18g per 100 gram serving (196 calories)	15g per 3 ounce serving (84 grams) (165 calories)	5g per ounce (28 grams) (55 calories)	Click to see complete nutrition facts for Cooked Tempeh
Sesame Seeds	18g per 100 gram serving (573 calories)	26g per cup (144 grams) (825 calories)	1.6g per tablespoon (9 grams) (52 calories)	Click to see complete nutrition facts for Whole Dried Sesame Seeds
Tofu	17g per 100 gram serving (271 calories)	14g per 3 ounce serving (84 grams) (228 calories)	5g per ounce (28 grams) (76 calories)	Click to see complete nutrition facts for Tofu
Pine Nuts	14g per 100 gram serving (673 calories)	19g per cup (135 grams) (909 calories)	4g per ounce (28 grams) (188 calories)	Click to see complete nutrition facts for Pine Nuts
Whey Powder	13g per 100 gram serving (353 calories)	19g per cup (145 grams) (512 calories)	1g per tablespoon (8 grams) (28 calories)	Click to see complete nutrition facts for Sweet Whey Powder
Eggs	13g per 100 gram serving (155 calories)	6g per egg (50 grams) (78 calories)	1g per tablespoon (9 grams) (14 calories)	Click to see complete nutrition facts for Eggs (Hard Boiled)
Zwieback	10g per 100 gram serving (426 calories)	0.7g per piece (7 grams) (30 calories)	3g per ounce (28 grams) (119 calories)	Click to see complete nutrition facts for Zwieback
Pecans	9g per 100 gram serving (691 calories)	9g per cup (99 grams) (684 calories)	2.6g per ounce (28 grams) (193 calories)	Click to see complete nutrition facts for Pecans
Milk (Skim or 2%)	3g per 100 gram serving (34 calories)	8g per cup (245 grams) (83 calories)	1g per ounce (31 grams) (11 calories)	Click to see complete nutrition facts for Milk (Skim/Nonfat)

Recipes High in Protein (Especially for Vegans and Vegetarians)

Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Spicey Lentil Cabbage
Vegetarian Gumbo with Navy Beans
Low Sugar Chocolate Banana Pudding
Blackberry Apple Almond Salad
Pumpkin Soup with Yellow Split Peas
Lentil Soup