High-protein foods: protein per 100 g and per calorie

Short answer: the most protein per 100 g is in pumpkin seeds (36.3 g), turkey breast (34.8 g) and light hard cheese (31 g). Per calorie, egg white, turkey breast and tuna in water give the most.

Protein in common foods, per 100 g

Food	Protein	kcal	Protein per 100 kcal	Fibre
Pumpkin seeds	36.3 g	585	6.2 g	9 g
Turkey breast, roasted	34.8 g	151	23 g	0 g
Hard cheese, light	31 g	268	11.6 g	0 g
Pork tenderloin, fried	29.6 g	147	20.1 g	0 g
Chicken breast, fried without fat	29.1 g	134	21.7 g	0 g
Hard cheese	27 g	351	7.7 g	0 g
Peanuts	25.8 g	594	4.3 g	9 g
Tuna in water, drained	24.1 g	105	23 g	0 g
Red lentils, dried	22.5 g	274	8.2 g	19 g
Cod fillet, baked	22.1 g	142	15.6 g	0 g
Chia seeds	21.4 g	482	4.4 g	41 g
Salmon fillet, baked	20.6 g	207	10 g	0 g
Linseed, crushed	18.3 g	514	3.6 g	27 g
Prawns, boiled	16.6 g	83	20 g	0 g
Rolled oats	14.1 g	369	3.8 g	12 g
Tofu	13.4 g	133	10.1 g	0.4 g
Cottage cheese	13 g	97	13.4 g	0 g
Egg, boiled	12.9 g	148	8.7 g	0 g
Mackerel in tomato	11.9 g	242	4.9 g	2 g
Edamame (soya beans), frozen	11.2 g	130	8.6 g	5 g
Egg white, boiled	10.1 g	42	24 g	0 g
Quark, 1% fat	10 g	66	15.2 g	0 g
Wholemeal bread, bought	9.3 g	239	3.9 g	6 g
Green lentils, boiled	7.8 g	99	7.9 g	9 g
Chickpeas, boiled	7.4 g	105	7 g	8 g
Semi-skimmed milk, 0.5%	3.5 g	37	9.5 g	0 g

All figures per 100 g from the Norwegian Food Composition Table¹. Meat and fish are weighed cooked. Red lentils are weighed dry; boiled lentils and chickpeas are also in the table.

High protein, low calorie

Per 100 kcal, egg white (24 g), turkey breast (23 g), tuna in water (23 g), chicken breast (21.7 g) and pork tenderloin (20.1 g) give the most protein (Food Composition Table¹).

Fat pulls it down. Hard cheese has 27 g of protein per 100 g, but only 7.7 g per 100 kcal. Light hard cheese has 11.6 g.

High protein and fibre

Meat, eggs and dairy have 0 g of fibre (Food Composition Table¹). With at least 10 g of protein and 5 g of fibre per 100 g, the table has 7 foods: pumpkin seeds, peanuts, dried red lentils, chia seeds, linseed, rolled oats and edamame.

For comparison, Atomeal P60 has 40.7–42.0 g of protein and 9.0–9.8 g of fibre per 100 g, depending on flavour (calculated from the recipe²). See P60.

Vegetarian: most protein

Of the plant foods in the table, pumpkin seeds (36.3 g), peanuts (25.8 g) and dried red lentils (22.5 g) have the most per 100 g. Tofu has 13.4 g, boiled lentils 7.8 g.

Per food and per krone

Protein in eggs, chicken breast, cottage cheese, oats and Greek yoghurt.
What 10 g of protein costs in everyday foods: Protein cost.
How much protein you need: the protein calculator.

Questions

Which food has the most protein?

Per 100 g: pumpkin seeds (36.3 g), turkey breast (34.8 g) and light hard cheese (31 g), according to the Norwegian Food Composition Table.

Which foods are high in protein and low in calories?

Per 100 kcal: egg white (24 g), turkey breast (23 g), tuna in water (23 g), chicken breast (21.7 g) and pork tenderloin (20.1 g).

Which foods are high in protein and fibre?

Pumpkin seeds, peanuts, dried red lentils, chia seeds, linseed, rolled oats and edamame: at least 10 g of protein and 5 g of fibre per 100 g.

Which vegetarian food has the most protein?

Pumpkin seeds (36.3 g), peanuts (25.8 g) and dried red lentils (22.5 g) per 100 g.

References

Every link in the text points to its source. The number after it refers to this list.

Mattilsynet. Matvaretabellen 2026 (Norwegian Food Composition Table). Norwegian Food Safety Authority (Mattilsynet), 2026. accessed 2026-09-26
Atomeal. Atomeal P60, draft label (calculated, not laboratory-analysed). Atomeal, 2026. accessed 2026-10-13

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