High Protein Foods in Australia
How much protein is in everyday Australian foods, per 100g and per typical serve.
Use the table to compare foods side by side. Select a column heading to sort it, or tap a food for its serving sizes, what changes the number and common questions.
| Whey Protein PowderSnacks & Supplements | 85gdry | 26g (30g) | 22.7g |
|---|---|---|---|
| TVP (Soy Granules)Plant-Based | 51.5gdry | 15g (30g) | 16.1g |
| Hemp Protein PowderSnacks & Supplements | 35.8gdry | 11g (30g) | 10.7g |
| Beef JerkySnacks & Supplements | 34–50.6gas sold | 9–13g (25g) | — |
| Beef Mince (Lean)Meat | 32.3gcooked | 48g (150g) | 15.9g |
| ParmesanDairy & Eggs | 32gas sold | 3g (10g) | 8.6g |
| Steak (Rump)Meat | 32gcooked | 48g (150g) | 18.9g |
| Pork LoinMeat | 31.9gcooked | 48g (150g) | 15.5g |
| Lamb (Leg)Meat | 30.6gcooked | 46g (150g) | 17.3g |
| Sirloin SteakMeat | 30.5gcooked | 61g (200g) | 19.4g |
| Pumpkin Seeds (Pepitas)Nuts & Seeds | 30.2gas sold | 5g (15g) | 5.6g |
| KangarooMeat | 30.1gcooked | 45g (150g) | 22.7g |
| Hemp SeedsNuts & Seeds | 29.8gas sold | 4g (15g) | 5.1g |
| Chicken BreastMeat | 29.8gcooked | 45g (150g) | 20.9g |
| Beef Mince (Regular)Meat | 29.5gcooked | 44g (150g) | 11.1g |
| Turkey BreastMeat | 29.4gcooked | 44g (150g) | 19g |
| Cheddar Cheese (Reduced Fat)Dairy & Eggs | 27.9gas sold | 6g (1 slice (21g)) | 8.6g |
| PrawnsSeafood | 27.1gcooked | 41g (150g) | 22.4g |
| BarramundiSeafood | 26.4gcooked | 40g (150g) | 15.4g |
| Tuna (Canned)Seafood | 26.1gas sold | 25g (95g) | 20.2g |
| PeanutsNuts & Seeds | 24.7gas sold | 7g (30g) | 4.3g |
| Cheddar CheeseDairy & Eggs | 24.6gas sold | 5g (1 slice (21g)) | 6.1g |
| Peanut ButterNuts & Seeds | 24.3gas sold | 5g (20g) | 3.9g |
| Chicken ThighMeat | 24.2gcooked | 36g (150g) | 13.8g |
| Chia SeedsNuts & Seeds | 23.8gas sold | 4g (15g) | 5.5g |
| Tuna SteakSeafood | 23.4graw | 35g (150g) | 22.5g |
| Pork FilletMeat | 23.1graw | 35g (150g) | 22.3g |
| SalmonSeafood | 22.9gcooked | 34g (150g) | 8.9g |
| MozzarellaDairy & Eggs | 22.2gas sold | 7g (30g) | 7.7g |
| Chicken MinceMeat | 21.4graw | 54g (250g) | 22.2g |
| Canned SalmonSeafood | 20.7gas sold | 20g (95g) | 15g |
| HaloumiDairy & Eggs | 20.5gas sold | 10g (50g) | 6.7g |
| Lamb MinceMeat | 20.4graw | 51g (250g) | 14.2g |
| AlmondsNuts & Seeds | 19.7gas sold | 6g (30g) | 3.5g |
| SardinesSeafood | 19.7graw | 30g (150g) | 18.6g |
| Plant-Based MeatPlant-Based | 19.4gas sold | 29g (150g) | 8.6g |
| CashewsNuts & Seeds | 17gas sold | 5g (30g) | 2.8g |
| Cottage CheeseDairy & Eggs | 17gas sold | 26g (150g) | 12.8g |
| HamMeat | 17gas sold | 4g (1 slice (25g)) | 15.2g |
| WalnutsNuts & Seeds | 14.4gas sold | 4g (30g) | 2.1g |
| QuinoaGrains & Cereals | 12.9gdry | 6g (50g) | 3.5g |
| Tofu (Firm)Plant-Based | 12.8gas sold | 19g (150g) | 9.9g |
| EdamamePlant-Based | 12.6gas sold | 19g (150g) | 10.9g |
| TempehPlant-Based | 12.4gas sold | 19g (150g) | 11.1g |
| EggsDairy & Eggs | 12.4gcooked | 6g (1 egg (47g)) | 9.1g |
| Rolled OatsGrains & Cereals | 12.2gdry | 5g (1 sachet (40g)) | 3.3g |
| Weet-BixGrains & Cereals | 11.9gas sold | 12g (100g) | 3.5g |
| Egg WhitesDairy & Eggs | 11.6gcooked | 17g (150g) | 23.8g |
| Wholemeal BreadGrains & Cereals | 10.4gas sold | 4g (40g) | 4.4g |
| RicottaDairy & Eggs | 10.4gas sold | 5g (50g) | 6.8g |
| High Protein YoghurtDairy & Eggs | 10g per 100mlas sold | 15g (150ml) | 17.7g |
| Greek YoghurtDairy & Eggs | 9.3gas sold | 14g (150g) | 16.6g |
| Popcorn (Butter Flavoured)Snacks & Supplements | 9.1gas sold | 2g (20g) | 1.9g |
| Black BeansPlant-Based | 7.9gas sold | 12g (150g) | 7.3g |
| LentilsPlant-Based | 7.3gcooked | 11g (150g) | 7.9g |
| HummusPlant-Based | 6.9gas sold | 2g (30g) | 2.8g |
| Kidney BeansPlant-Based | 6.6gas sold | 10g (150g) | 6.3g |
| ChickpeasPlant-Based | 6.3gas sold | 9g (150g) | 5.6g |
| PastaGrains & Cereals | 5.3gcooked | 11g (200g) | 3.9g |
| Natural YoghurtDairy & Eggs | 5.3g per 100mlas sold | 8g (150ml) | 7g |
| Baked BeansPlant-Based | 4.8gas sold | 10g (200g) | 5.3g |
| Soy MilkPlant-Based | 4.5g per 100mlas sold | 11g (250ml (1 cup)) | 7.1g |
| Brown RiceGrains & Cereals | 4.1gcooked | 6g (150g) | 2.5g |
| Milk (Skim)Dairy & Eggs | 3.7g per 100mlas sold | 9g (250ml (1 cup)) | 10.2g |
| Milk (Reduced Fat)Dairy & Eggs | 3.5g per 100mlas sold | 9g (250ml (1 cup)) | 7.8g |
| Milk (Full Cream)Dairy & Eggs | 3.4g per 100mlas sold | 9g (250ml (1 cup)) | 5.1g |
Figures are approximate. Protein varies by brand, cut and preparation, so check the label for the product you buy. Calories are worked out from AFCD energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Tracking these foods? HitProtein logs them for you and shows how close you are to your daily protein target.
Top 10 highest protein foods
Ranked by protein per 100g, from the foods on this page. Protein powders and foods weighed dry, such as TVP and oats, are left out because they're eaten with added water or as a small scoop.
- 1Beef Mince (Lean)cooked, lower fat, stir-fried, no added fat32.3g
- 2Steak (Rump)cooked, lean rump steak, grilled, no added fat32g
- 3Parmesanas sold, fresh, regular fat32g
- 4Pork Loincooked, lean loin roast, baked, no added fat31.9g
- 5Lamb (Leg)cooked, lean leg roast, roasted, no added fat30.6g
- 6Sirloin Steakcooked, lean, grilled, no added fat30.5g
- 7Pumpkin Seeds (Pepitas)as sold, hulled and dried30.2g
- 8Kangaroocooked, loin fillet, grilled, no added fat30.1g
- 9Chicken Breastcooked, lean, skinless, grilled, no added fat29.8g
- 10Hemp Seedsas sold, dried29.8g
Meat
Chicken Breast
29.8g / 100g cooked
Chicken Thigh
24.2g / 100g cooked
Chicken Mince
21.4g / 100g raw
Steak (Rump)
32g / 100g cooked
Sirloin Steak
30.5g / 100g cooked
Beef Mince (Regular)
29.5g / 100g cooked
Beef Mince (Lean)
32.3g / 100g cooked
Kangaroo
30.1g / 100g cooked
Lamb (Leg)
30.6g / 100g cooked
Lamb Mince
20.4g / 100g raw
Pork Loin
31.9g / 100g cooked
Pork Fillet
23.1g / 100g raw
Turkey Breast
29.4g / 100g cooked
Ham
17g / 100g as sold
Seafood
Dairy & Eggs
Eggs
12.4g / 100g cooked
Egg Whites
11.6g / 100g cooked
Greek Yoghurt
9.3g / 100g as sold
High Protein Yoghurt
10g / 100ml as sold
Natural Yoghurt
5.3g / 100ml as sold
Cottage Cheese
17g / 100g as sold
Cheddar Cheese
24.6g / 100g as sold
Cheddar Cheese (Reduced Fat)
27.9g / 100g as sold
Parmesan
32g / 100g as sold
Mozzarella
22.2g / 100g as sold
Haloumi
20.5g / 100g as sold
Ricotta
10.4g / 100g as sold
Milk (Full Cream)
3.4g / 100ml as sold
Milk (Reduced Fat)
3.5g / 100ml as sold
Milk (Skim)
3.7g / 100ml as sold
Plant-Based
Tofu (Firm)
12.8g / 100g as sold
TVP (Soy Granules)
51.5g / 100g dry
Plant-Based Meat
19.4g / 100g as sold
Tempeh
12.4g / 100g as sold
Edamame
12.6g / 100g as sold
Soy Milk
4.5g / 100ml as sold
Lentils
7.3g / 100g cooked
Chickpeas
6.3g / 100g as sold
Kidney Beans
6.6g / 100g as sold
Black Beans
7.9g / 100g as sold
Baked Beans
4.8g / 100g as sold
Hummus
6.9g / 100g as sold
Grains & Cereals
Nuts & Seeds
Snacks & Supplements
How to use this list
Per 100g is for comparing foods. It puts every food on the same footing, so you can see which ones pack the most protein into the same weight. Lean meat, fish and some dairy usually sit near the top. Grains and most snacks sit lower, but they can still add up over a day. To compare by energy instead, see high protein foods ranked by protein per calorie on the HitProtein blog.
Per serve is for planning meals. Nobody eats 100g of parmesan or 100g of chia seeds in one sitting, and plenty of people eat more than 100g of chicken. The per-serve column uses a realistic portion for each food, which is often a better guide to what a food actually adds to your plate.
Check what the figure refers to. Cooked meat has more protein per 100g than raw, because cooking drives off water. Canned fish figures are for drained weight. Each food page says exactly which form its number describes, so you can match it to how you weigh your food. For the raw and cooked figures side by side, see does cooking increase protein?
Brands and cuts vary. These are typical figures for Australian foods. A leaner cut, a different brand of yoghurt or a firmer tofu can sit higher or lower, so for products you buy often, the nutrition panel on the pack is the most accurate number to track.
Mix animal and plant sources if you like. Both can help you reach your daily target. Plant foods such as tofu and legumes are useful if you eat little or no meat, and combining a few sources across the day is an easy way to get there.
Not sure what your daily target should be? The protein calculator gives you a personal number, and the protein meal calculator builds a meal around a specific gram target. For ready-made ideas, see our high-protein meals.
Know what you're eating. Know your protein.
HitProtein logs your food and tracks it against your daily target automatically.
FAQs
Which food has the most protein per 100g?
Leaving out protein powders and foods weighed dry, beef mince (lean) has the most of the foods on this page, at about 32.3g of protein per 100g cooked (lower fat, stir-fried, no added fat). Lean cooked meat and hard cheese sit at the top of this list per 100g.
Which food gives the most protein in a typical serve?
Sirloin Steak gives the most in the serve sizes we use, about 61g in 200g. Per-serve figures depend on how much you actually eat, so it's worth comparing both columns.
What is the highest protein plant-based food?
Of the plant-based foods on this page, plant-based meat is highest as eaten, at about 19.4g of protein per 100g as sold (soy, wheat or pea protein base, as purchased).
Are these figures for cooked or raw food?
Each food is labelled with the form its figure refers to: cooked, raw, as sold or dry. Meat and fish are shown cooked where the database has a cooked figure, and each food page also lists its other forms. Cooking removes water, so cooked meat has more protein per 100g than the same meat weighed raw.
Where do the protein figures come from?
Figures come from the Australian Food Composition Database (AFCD, Release 3.0) published by Food Standards Australia New Zealand, or from a brand's Australian nutrition panel for branded products. Each food page names the exact database entry. Products vary, so the label on your pack is always the final word.
How much protein do I need a day?
It depends on your weight, age, activity and goal. Our protein calculator gives you a personal daily target, and our protein meal calculator shows how to build a meal around a specific number of grams.