Nutrient table

Foods high in protein

Per usual portion, pork hindshank (hock) fried without fat (oven), sheep foreshank and soya bean mature supply the most protein. Among plant foods, soya bean mature and tofu fried without fat (pan) lead. The tables rank 3,077 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

The German Nutrition Society (DGE) gives 0.8 g of protein per kilogram of body weight a day for adults – 56 g at 70 kg.

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Good to know

Per 100 g, dried and dehydrated foods lead; per portion, meat, fish and cheese do. Plant protein comes mainly from pulses, nuts, seeds and grains, and combining them complements their amino acids.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (g) per 100 g (g)
1 Pork hindshank (hock) fried without fat (oven)Pork 450 g 123 27.3
2 Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 97.7 27.9
3 Soya bean matureVegetables 180 g 68.8 38.2
4 Goose leg, with skin, fried without fat (oven)Poultry 250 g 64.0 25.6
5 Turkey wings, with skin, grilledPoultry 200 g 62.2 31.1
6 Veal chop (loin) fried without fat (pan)Veal 200 g 55.7 27.9
7 Duck breast, with skin, fried without fat (oven)Poultry 200 g 54.9 27.4
8 Partridge meat, fried without fat (oven)Game birds 100 g 54.4 54.4
9 Beef rump, boiledBeef 150 g 54.3 36.2
10 Pork foreshank (hock) "Eisbein" cooked cured, boiledOther meat products 200 g 52.6 26.3
11 Young turkey meat, with skin, fried without fat (oven)Poultry 160 g 52.6 32.9
12 Chicken meat, without skin, braised without fatPoultry 150 g 50.7 33.8
13 Wild duck leg, with skin, fried without fat (oven)Game birds 180 g 49.5 27.5
14 Pork loin chop raw cured, smoked, stewedOther meat products 150 g 49.2 32.8
15 Pork spare ribs, cooked curedOther meat products 250 g 48.0 19.2
16 Stockfish (cod unsalted, dried)Deep-sea fish 60 g 47.5 79.2
17 Trout deep-frozen, grilledFresh-water fish 180 g 45.0 25.0
18 Guineafowl meat, with skin, fried without fat (oven)Poultry 150 g 44.9 29.9
19 Lamb shoulder, boiledLamb 150 g 44.8 29.9
20 Horse meat, deep-frozen, fried without fat (oven)Game 150 g 44.3 29.5

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (g) Portion per portion (g)
1 Stockfish (cod unsalted, dried)Deep-sea fish 79.2 60 g 47.5
2 Partridge meat, fried without fat (oven)Game birds 54.4 100 g 54.4
3 Fish salted, driedDeep-sea fish 44.7 60 g 26.8
4 Soya flour full fatLegumes (mature) 38.4 20 g 7.7
5 Soya bean matureVegetables 38.2 180 g 68.8
6 Turkey breast, without skin, fried without fat (oven)Poultry 37.9 120 g 45.4
7 Lupin flourLegumes (mature) 37.7 30 g 11.3
8 Beef meat (round) driedBeef 36.6 30 g 11.0
9 Quail meat, without skin, deep-frozen, braised without fatGame birds 36.5 120 g 43.8
10 Chanterelle driedMushrooms 36.3 15 g 5.4
11 Hard cheese min. 30 % fat in dry matterCheese 35.6 30 g 10.7
12 Parmesan cheese min. 30 % fat in dry matterCheese 35.6 25 g 8.9
13 Pumpkin seedOther seeds 35.5 20 g 7.1
14 Pork bacon (ham) raw cured, smoked, grilledOther meat products 35.2 60 g 21.1
15 Goose meat, without skin, fried without fat (pan)Poultry 35.1 150 g 52.6
16 Duck meat, without skin, fried without fat (pan)Poultry 34.8 150 g 52.2
17 Semi-soft cheese min. 20 % fat in dry matterCheese 33.8 25 g 8.5
18 Appenzeller cheese min. 20 % fat in dry matterCheese 33.8 30 g 10.1
19 Chicken meat, without skin, braised without fatPoultry 33.8 150 g 50.7
20 Pheasant meat, with skin, fried without fat (oven)Game birds 33.8 120 g 40.5

Plant foods high in protein

Vegan foods, ranked per portion.

# Food Portion per portion (g) per 100 g (g)
1 Soya bean matureVegetables 180 g 68.8 38.2
2 Tofu fried without fat (pan)Legumes (mature) 100 g 21.6 21.6
3 Chanterelle dried, boiledMushrooms 100 g 18.7 18.7
4 Mixed mushrooms dried, boiledMushrooms 120 g 16.6 13.8
5 Broad bean matureLegumes (mature) 60 g 16.2 27.0
6 Porcini mushroom dried, boiledMushrooms 100 g 16.2 16.2
7 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 15.8 8.8
8 Maize rawCereals and grain (excluding rice) 180 g 15.6 8.7
9 Mung bean mature, boiledLegumes (mature) 180 g 15.5 8.6
10 Lentil red matureLegumes (mature) 60 g 15.4 25.6
11 Kidney bean mature, canned, drainedLegumes (mature) 180 g 15.3 8.5
12 Pasta egg-free, boiled, bakedPasta 250 g 15.2 6.1

Highest nutrient density

Protein per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (g) per 100 g (g)
1 Scallop rawMollusks 24.8 15.6
2 Pork blood, rawPork 24.7 18.5
3 Fish salted, driedDeep-sea fish 24.2 44.7
4 Tuna canned, drainedDeep-sea fish 24.1 22.9
5 Chicken egg white, poachedEggs 24.0 10.1
6 Yellowfin tuna fried without fat (pan)Deep-sea fish 24.0 29.0
7 Haddock smokedDeep-sea fish 23.8 22.1
8 Turkey breast, without skin, boiledPoultry 23.7 24.6
9 Veal round, fried without fat (oven)Veal 23.6 26.9
10 European perch deep-frozen, grilledFresh-water fish 23.5 22.5
11 Soured milk cheese < 10 % fat in dry matterCheese 23.5 30.0
12 Crayfish rawCrustaceans 23.4 15.0

By food group

Vegetables and potatoes high in protein

Food Portion per portion (g)
Soya bean matureVegetables 180 g 68.8
Chick pea mature, boiledVegetables 150 g 12.6
Broccoli fried without fat (pan)Vegetables 150 g 10.9
Broad bean immature, deep-frozenVegetables 180 g 10.8
Brussels sprouts fried without fat (pan)Vegetables 120 g 10.7
Pea green mature, boiledVegetables 120 g 10.5
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 10.3
Lima bean/butter bean, matureVegetables 50 g 10.3

Mushrooms high in protein

Food Portion per portion (g)
Chanterelle dried, boiledMushrooms 100 g 18.7
Mixed mushrooms dried, boiledMushrooms 120 g 16.6
Porcini mushroom dried, boiledMushrooms 100 g 16.2
Buttom mushroom dried, boiledMushrooms 80 g 13.7
Oyster mushroom dried, boiledMushrooms 100 g 13.5
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 12.6
Shiitake mushroom dried, boiledMushrooms 100 g 11.7
Brown birch bolete fried without fat (pan)Mushrooms 120 g 9.2

Pulses high in protein

Food Portion per portion (g)
Tofu fried without fat (pan)Legumes (mature) 100 g 21.6
Broad bean matureLegumes (mature) 60 g 16.2
Mung bean mature, boiledLegumes (mature) 180 g 15.5
Lentil red matureLegumes (mature) 60 g 15.4
Kidney bean mature, canned, drainedLegumes (mature) 180 g 15.3
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 15.3
Cowpea/black-eyed pea, mature, boiledLegumes (mature) 170 g 14.6
Haricot bean matureLegumes (mature) 60 g 13.6

Grains, bread and pasta high in protein

Food Portion per portion (g)
Fresh egg pasta boiled, bakedPasta 250 g 20.6
White bread dumplings boiled, fried without fat (pan)Pasta 220 g 18.7
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 15.8
Maize rawCereals and grain (excluding rice) 180 g 15.6
Pasta egg-free, boiled, bakedPasta 250 g 15.2
Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 15.0
Egg pasta boiled, bakedPasta 250 g 14.8
Durum wheat whole grain, boiledCereals and grain (excluding rice) 180 g 13.8

Dairy, cheese and eggs high in protein

Food Portion per portion (g)
Quark 20 % fat in dry matterCheese 200 g 24.5
Goose egg rawEggs 160 g 22.2
Cottage cheese min. 20 % fat in dry matterCheese 150 g 19.9
Layered cheese min. 10 % fat in dry matterCheese 150 g 18.7
Halloumi cheese bakedCheese 80 g 18.1
Mozzarella min. 20 % fat in dry matterCheese 80 g 15.9
Skyr Icelandic style strained yogurt < 10 % fat in dry matterCheese 150 g 15.5
Soured milk cheese < 10 % fat in dry matterCheese 50 g 15.0

Fish and seafood high in protein

Food Portion per portion (g)
Stockfish (cod unsalted, dried)Deep-sea fish 60 g 47.5
Trout deep-frozen, grilledFresh-water fish 180 g 45.0
Carp fried without fat (oven)Fresh-water fish 180 g 42.2
Saithe/pollack, deep-frozen, fried without fat (oven)Deep-sea fish 150 g 39.5
Sea trout fried without fat (pan)Fresh-water fish 180 g 39.2
Salmon grilledFresh-water fish 170 g 39.0
Albacore fried without fat (pan)Deep-sea fish 120 g 38.8
Brook trout fried without fat (pan)Fresh-water fish 150 g 37.8

Meat and sausages high in protein

Food Portion per portion (g)
Pork hindshank (hock) fried without fat (oven)Pork 450 g 123
Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 97.7
Goose leg, with skin, fried without fat (oven)Poultry 250 g 64.0
Turkey wings, with skin, grilledPoultry 200 g 62.2
Veal chop (loin) fried without fat (pan)Veal 200 g 55.7
Duck breast, with skin, fried without fat (oven)Poultry 200 g 54.9
Partridge meat, fried without fat (oven)Game birds 100 g 54.4
Beef rump, boiledBeef 150 g 54.3

Offal high in protein

Food Portion per portion (g)
Veal kidney, braised without fatVariety meats/giblets 120 g 38.1
Mutton kidney, braised without fatVariety meats/giblets 120 g 37.6
Lamb kidney, braised without fatVariety meats/giblets 120 g 36.7
Sheep heart, braised without fatVariety meats/giblets 120 g 35.5
Beef heart, braised without fatVariety meats/giblets 120 g 35.1
Pork heart, braised without fatVariety meats/giblets 120 g 34.9
Chicken giblets, braised without fatVariety meats/giblets 120 g 34.4
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 34.0

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy