Highest-Protein Foods, Ranked Per Serving (2026)

The highest-protein food is chicken giblets, providing 47.2 g per serving. Stewed chicken light meat follows closely with 46.3 g per serving.

This post ranks whole foods based on protein content per typical serving, using data from USDA FoodData Central. The focus is on foods that can support muscle health, satiety, and weight management.

Why Protein Matters for Muscle, Satiety, and Weight Management

Protein is essential for muscle repair and growth, making it important for those engaged in physical activity. It also contributes to feelings of fullness, which can aid in weight management by reducing overall calorie intake. Including high-protein foods in your diet is associated with various health benefits. This is educational information, not medical advice.

Highest-Protein Foods, Ranked Per Serving

The following table presents the highest-protein foods ranked by their protein content per serving.

#	Food	Typical serving	Protein/serving (g)	Protein/100 g (g)	Calories (kcal)	Fat (g)	Carbs (g)	Fiber (g)
1	Chicken Giblets (fried)	1 serving (145 g)	47.2	32.5	402	19.5	6.3	0.0
2	Stewed Chicken Light Meat	1 serving (140 g)	46.3	33.0	298	11.2	0.0	0.0
3	Chicken Light Meat (fried)	1 serving (140 g)	45.9	32.8	269	7.8	0.6	0.0
4	Cooked Pheasant	1 serving (140 g)	45.4	32.4	335	16.9	0.0	0.0
5	Chicken Gizzard (simmered)	1 piece (145 g)	44.1	30.4	223	3.9	0.0	0.0
6	Chicken Breast (cooked, roasted)	1 serving (140 g)	43.4	31.0	231	5.0	0.0	0.0
7	Yellowtail Fish (cooked)	0.5 serving (146 g)	43.3	29.7	273	9.8	0.0	0.0
8	Pork Loin Chop (Cooked, Pan-Fried)	1 serving (142 g)	43.3	30.5	244	6.6	0.0	0.0
9	Chicken (fried, cooked)	1 piece (140 g)	42.8	30.6	307	12.8	2.4	0.1
10	Light Tuna (canned in oil)	1 can (146 g)	42.5	29.1	289	12.0	0.0	0.0
11	Ground Turkey (93% lean, pan-broiled)	1 paired cooked w (155 g)	42.0	27.1	341	18.0	0.0	0.0
12	Lamb Foreshank (Cooked)	1 piece (148 g)	42.0	28.4	360	19.9	0.0	0.0
13	Braised Lamb Foreshank (choice, trimmed, cooked)	1 piece (148 g)	42.0	28.4	360	19.9	0.0	0.0
14	Low Sodium Parmesan Cheese	1 serving (100 g)	41.6	41.6	451	30.0	3.7	0.0
15	Roasted Goose Meat	1 serving (143 g)	41.4	29.0	340	18.1	0.0	0.0
16	Lamb Rib (Choice, Broiled, Lean Only)	1 rib (147 g)	40.8	27.7	345	19.0	0.0	0.0
17	Fried Cooked Dark Chicken Meat	1 serving (140 g)	40.6	29.0	335	16.3	3.6	0.0
18	Cooked Whelk	3 pieces (85 g)	40.5	47.7	234	0.7	13.2	0.0
19	Chicken Meat (Cooked, Roasted)	1 serving (140 g)	40.5	28.9	266	10.4	0.0	0.0
20	Country-Style Pork Ribs (cooked, roasted)	1 serving (138 g)	40.3	29.2	313	15.7	0.0	0.0

How Nutrola Tracks Protein for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-protein poultry, highest-protein fish and seafood.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The rankings are based on per-serving values that use USDA household weights. Each entry represents one food item, providing a clear comparison of protein content. This information is educational, not medical advice.

Frequently Asked Questions (FAQ)

What is the protein content of chicken giblets?

Chicken giblets provide 47.2 g of protein per serving, making them the highest-protein food in this ranking.

How much protein does stewed chicken light meat have?

Stewed chicken light meat contains 46.3 g of protein per serving.

What is the protein content of cooked pheasant?

Cooked pheasant offers 45.4 g of protein per serving.

How much protein is in chicken breast?

Chicken breast (cooked, roasted) has 43.4 g of protein per serving.

What is the protein amount in light tuna?

Light tuna (canned in oil) contains 42.5 g of protein per serving.

How much protein does ground turkey provide?

Ground turkey (93% lean, pan-broiled) provides 42.0 g of protein per serving.

Key Takeaways

• Chicken giblets provide 47.2 g of protein per serving.
• Stewed chicken light meat contains 46.3 g of protein per serving.
• Cooked pheasant offers 45.4 g of protein per serving.
• Chicken breast (cooked, roasted) has 43.4 g of protein per serving.
• Light tuna (canned in oil) contains 42.5 g of protein per serving.
• Ground turkey (93% lean, pan-broiled) provides 42.0 g of protein per serving.