High-Protein Gluten-Free Foods

Name: High-Protein Gluten-Free Foods — Ranked by Protein per 100g
Creator: USDA FoodData Central
Published: 2026-04-15
License: https://www.usda.gov/policies-and-links

169 USDA-sourced foods compatible with a gluten-free diet. The highest-protein entry is Spirulina at 57.5g per 100g. All values per 100g edible portion from USDA FoodData Central.

Source: USDA FoodData Central · Tagging reviewed Apr 2026 · All values per 100g edible portion

What counts as gluten-free?

No wheat, barley, or rye. Foods below are naturally gluten-free by composition; celiac users should still verify product labels for cross-contamination.

How we tagged these: Excludes wheat, barley, rye, and products known to contain them. Oats included but celiac users should choose certified gluten-free oats due to cross-contamination risk.

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#1
Spirulina
Vegetables and Vegetable Products
Protein
57.5g
Calories
290
Carbs
23.9g
#2
Soybeans
Legumes and Legume Products
Protein
43.3g
Calories
449
Carbs
29.0g
#3
Chicken breast
Poultry Products
Protein
32.1g
Calories
166
Carbs
0.0g
#4
Mozzarella cheese (nonfat)
Dairy and Egg Products
Protein
31.7g
Calories
141
Carbs
3.5g
#5
Hemp Seed
Nut and Seed Products
Protein
31.6g
Calories
553
Carbs
8.7g
#6
Pumpkin seeds
Nut and Seed Products
Protein
30.2g
Calories
559
Carbs
10.7g
#7
Parmesan cheese
Dairy and Egg Products
Protein
30.1g
Calories
403
Carbs
4.3g
#8
Beef chuck
Beef Products
Protein
30.1g
Calories
302
Carbs
0.0g
#9
Fresh tuna (bluefin)
Finfish and Shellfish Products
Protein
29.9g
Calories
184
Carbs
0.0g
#10
Beef sirloin
Beef Products
Protein
29.0g
Calories
219
Carbs
0.0g
#11
Swiss cheese
Dairy and Egg Products
Protein
27.0g
Calories
393
Carbs
1.4g
#12
Turkey liver
Poultry Products
Protein
27.0g
Calories
189
Carbs
0.0g
#13
Pork chop loin
Pork Products
Protein
26.6g
Calories
196
Carbs
0.0g
#14
Beef liver
Beef Products
Protein
26.5g
Calories
175
Carbs
5.2g
#15
Salmon canned (sockeye)
Finfish and Shellfish Products
Protein
26.3g
Calories
158
Carbs
0.0g
#16
Almond flour
Nut and Seed Products
Protein
26.2g
Calories
622
Carbs
16.2g
#17
Tilapia
Finfish and Shellfish Products
Protein
26.1g
Calories
128
Carbs
0.0g
#18
Pork liver
Pork Products
Protein
26.0g
Calories
165
Carbs
3.8g
#19
Chicken liver
Poultry Products
Protein
25.8g
Calories
172
Carbs
1.1g
#20
Kidney beans
Legumes and Legume Products
Protein
25.3g
Calories
329
Carbs
58.3g
#21
Carioca beans
Legumes and Legume Products
Protein
25.2g
Calories
276
Carbs
40.5g
#22
Gouda cheese
Dairy and Egg Products
Protein
24.9g
Calories
356
Carbs
2.2g
#23
Lentils
Legumes and Legume Products
Protein
24.6g
Calories
352
Carbs
63.4g
#24
Sardine (atlantic)
Finfish and Shellfish Products
Protein
24.6g
Calories
208
Carbs
0.0g
#25
Beef ground (85% lean)
Beef Products
Protein
24.6g
Calories
232
Carbs
0.0g
#26
Chicken thigh
Poultry Products
Protein
24.6g
Calories
176
Carbs
0.0g
#27
Black beans
Legumes and Legume Products
Protein
24.4g
Calories
274
Carbs
40.8g
#28
Cheddar cheese
Dairy and Egg Products
Protein
24.3g
Calories
410
Carbs
2.1g
#29
Peanut Butter
Legumes and Legume Products
Protein
24.0g
Calories
632
Carbs
22.7g
#30
Shrimp
Finfish and Shellfish Products
Protein
24.0g
Calories
99
Carbs
0.2g
#31
Mackerel (atlantic)
Finfish and Shellfish Products
Protein
23.9g
Calories
262
Carbs
0.0g
#32
Mussel
Finfish and Shellfish Products
Protein
23.8g
Calories
172
Carbs
7.4g
#33
Turkey breast (whole)
Poultry Products
Protein
23.7g
Calories
114
Carbs
0.1g
#34
Tuna
Finfish and Shellfish Products
Protein
23.6g
Calories
128
Carbs
0.0g
#35
Provolone cheese
Dairy and Egg Products
Protein
23.5g
Calories
357
Carbs
2.5g
#36
Fresh tuna (bluefin)
Finfish and Shellfish Products
Protein
23.3g
Calories
144
Carbs
0.0g
#37
Peanuts
Legumes and Legume Products
Protein
23.2g
Calories
588
Carbs
26.5g
#38
Split peas
Legumes and Legume Products
Protein
23.1g
Calories
364
Carbs
61.6g
#39
Venison
Lamb, Veal, and Game Products
Protein
23.0g
Calories
120
Carbs
0.0g
#40
Mothbeans
Legumes and Legume Products
Protein
22.9g
Calories
343
Carbs
61.5g
#41
Trout
Finfish and Shellfish Products
Protein
22.9g
Calories
150
Carbs
0.0g
#42
Turkey (whole)
Poultry Products
Protein
22.6g
Calories
115
Carbs
0.1g
#43
Halibut (atlantic)
Finfish and Shellfish Products
Protein
22.5g
Calories
111
Carbs
0.0g
#44
Chicken breast
Poultry Products
Protein
22.5g
Calories
106
Carbs
0.0g
#45
Salmon (sockeye)
Finfish and Shellfish Products
Protein
22.3g
Calories
130
Carbs
0.0g
#46
Mozzarella cheese (whole milk)
Dairy and Egg Products
Protein
22.2g
Calories
299
Carbs
2.4g
#47
Salmon (atlantic)
Finfish and Shellfish Products
Protein
22.1g
Calories
206
Carbs
0.0g
#48
Beef sirloin
Beef Products
Protein
22.0g
Calories
140
Carbs
0.2g
#49
Quail
Poultry Products
Protein
21.8g
Calories
134
Carbs
0.0g
#50
Pork tenderloin
Pork Products
Protein
21.6g
Calories
119
Carbs
0.0g
#51
Fresh pork loin
Pork Products
Protein
21.6g
Calories
155
Carbs
0.0g
#52
Almonds (whole)
Nut and Seed Products
Protein
21.5g
Calories
626
Carbs
20.0g
#53
Pork liver
Pork Products
Protein
21.4g
Calories
134
Carbs
2.5g
#54
Red beans
Legumes and Legume Products
Protein
21.3g
Calories
270
Carbs
43.7g
#55
Chickpeas
Legumes and Legume Products
Protein
21.3g
Calories
383
Carbs
60.4g
#56
Pork loin
Pork Products
Protein
21.1g
Calories
168
Carbs
0.0g
#57
Beef tenderloin
Beef Products
Protein
21.1g
Calories
143
Carbs
0.2g
#58
Scallop
Finfish and Shellfish Products
Protein
20.5g
Calories
111
Carbs
5.4g
#59
Pistachio Nuts
Nut and Seed Products
Protein
20.5g
Calories
598
Carbs
27.7g
#60
Trout
Finfish and Shellfish Products
Protein
20.5g
Calories
119
Carbs
0.0g
#61
Beef liver
Beef Products
Protein
20.4g
Calories
135
Carbs
3.9g
#62
Anchovy
Finfish and Shellfish Products
Protein
20.4g
Calories
131
Carbs
0.0g
#63
Salmon (atlantic)
Finfish and Shellfish Products
Protein
20.3g
Calories
197
Carbs
0.0g
#64
Beef flank
Beef Products
Protein
20.1g
Calories
164
Carbs
0.0g
#65
Tempeh
Legumes and Legume Products
Protein
19.9g
Calories
195
Carbs
7.6g
#66
Bison ground
Lamb, Veal, and Game Products
Protein
19.9g
Calories
159
Carbs
0.0g
#67
Wild duck breast
Poultry Products
Protein
19.9g
Calories
123
Carbs
0.0g
#68
Mahi Mahi
Finfish and Shellfish Products
Protein
19.8g
Calories
84
Carbs
0.3g
#69
Feta cheese (whole milk)
Dairy and Egg Products
Protein
19.7g
Calories
273
Carbs
5.6g
#70
Swordfish
Finfish and Shellfish Products
Protein
19.7g
Calories
144
Carbs
0.0g
#71
Cocoa
Sweets
Protein
19.6g
Calories
228
Carbs
57.9g
#72
Tilapia
Finfish and Shellfish Products
Protein
19.0g
Calories
95
Carbs
0.0g
#73
Oyster (pacific)
Finfish and Shellfish Products
Protein
18.9g
Calories
163
Carbs
9.9g
#74
Beef ribeye
Beef Products
Protein
18.7g
Calories
254
Carbs
0.0g
#75
Chicken thigh
Poultry Products
Protein
18.6g
Calories
144
Carbs
0.0g
#76
Mackerel (atlantic)
Finfish and Shellfish Products
Protein
18.6g
Calories
205
Carbs
0.0g
#77
Halibut (atlantic)
Finfish and Shellfish Products
Protein
18.6g
Calories
91
Carbs
0.0g
#78
Chicken wing
Poultry Products
Protein
18.4g
Calories
168
Carbs
0.0g
#79
Chicken drumstick
Poultry Products
Protein
18.4g
Calories
125
Carbs
0.0g
#80
Turkey liver
Poultry Products
Protein
18.3g
Calories
128
Carbs
0.0g
#81
Beef ground (90% lean)
Beef Products
Protein
18.2g
Calories
185
Carbs
0.0g
#82
Crab
Finfish and Shellfish Products
Protein
18.1g
Calories
87
Carbs
0.0g
#83
Flaxseed ground
Nut and Seed Products
Protein
18.0g
Calories
545
Carbs
34.4g
#84
Crab
Finfish and Shellfish Products
Protein
17.9g
Calories
83
Carbs
0.0g
#85
Pork ground
Pork Products
Protein
17.8g
Calories
228
Carbs
0.0g
#86
Sesame Seeds (whole)
Nut and Seed Products
Protein
17.7g
Calories
573
Carbs
23.4g
#87
Beef ground (80% lean)
Beef Products
Protein
17.5g
Calories
243
Carbs
0.0g
#88
Cashew Nuts
Nut and Seed Products
Protein
17.4g
Calories
565
Carbs
36.3g
#89
Chicken ground
Poultry Products
Protein
17.4g
Calories
143
Carbs
0.0g
#90
Turkey ground (93% lean)
Poultry Products
Protein
17.3g
Calories
153
Carbs
0.0g
#91
Oat Bran
Cereal Grains and Pasta
Protein
17.3g
Calories
246
Carbs
66.2g
#92
Lamb shoulder
Lamb, Veal, and Game Products
Protein
17.2g
Calories
244
Carbs
0.0g
#93
Chia seeds
Cereal Grains and Pasta
Protein
17.0g
Calories
517
Carbs
38.3g
#94
Chicken liver
Poultry Products
Protein
16.9g
Calories
119
Carbs
0.7g
#95
Lamb ground
Lamb, Veal, and Game Products
Protein
16.6g
Calories
282
Carbs
0.0g
#96
Lobster
Finfish and Shellfish Products
Protein
16.5g
Calories
77
Carbs
0.0g
#97
Catfish
Finfish and Shellfish Products
Protein
16.5g
Calories
129
Carbs
0.0g
#98
Haddock
Finfish and Shellfish Products
Protein
16.3g
Calories
74
Carbs
0.0g
#99
Coconut flour
Nut and Seed Products
Protein
16.1g
Calories
438
Carbs
58.9g
#100
Cod (atlantic)
Finfish and Shellfish Products
Protein
16.1g
Calories
66
Carbs
0.0g
#101
Pine Nuts
Nut and Seed Products
Protein
15.7g
Calories
689
Carbs
18.6g
#102
Shrimp
Finfish and Shellfish Products
Protein
15.6g
Calories
71
Carbs
0.5g
#103
Brazilnuts
Nut and Seed Products
Protein
15.0g
Calories
664
Carbs
21.6g
#104
Hazelnuts
Nut and Seed Products
Protein
14.9g
Calories
628
Carbs
16.7g
#105
Clams
Finfish and Shellfish Products
Protein
14.7g
Calories
86
Carbs
3.6g
#106
Walnuts
Nut and Seed Products
Protein
14.6g
Calories
730
Carbs
10.9g
#107
Quinoa
Cereal Grains and Pasta
Protein
14.1g
Calories
368
Carbs
64.2g
#108
Egg (whole)
Dairy and Egg Products
Protein
13.6g
Calories
196
Carbs
0.8g
#109
Amaranth Grain
Cereal Grains and Pasta
Protein
13.6g
Calories
371
Carbs
65.3g
#110
Oats (whole)
Cereal Grains and Pasta
Protein
13.5g
Calories
382
Carbs
68.7g
#111
Oat flour (whole)
Cereal Grains and Pasta
Protein
13.2g
Calories
389
Carbs
69.9g
#112
Popcorn
Snacks
Protein
12.6g
Calories
429
Carbs
73.4g
#113
Egg (whole)
Dairy and Egg Products
Protein
12.6g
Calories
143
Carbs
0.7g
#114
Scallop
Finfish and Shellfish Products
Protein
12.1g
Calories
69
Carbs
3.2g
#115
Mussel
Finfish and Shellfish Products
Protein
11.9g
Calories
86
Carbs
3.7g
#116
Cottage Cheese (full fat)
Dairy and Egg Products
Protein
11.6g
Calories
103
Carbs
4.6g
#117
Edamame
Vegetables and Vegetable Products
Protein
11.2g
Calories
109
Carbs
7.6g
#118
Cottage cheese (lowfat)
Dairy and Egg Products
Protein
11.0g
Calories
84
Carbs
4.3g
#119
Egg (white)
Dairy and Egg Products
Protein
10.9g
Calories
52
Carbs
0.7g
#120
Greek yogurt (nonfat)
Dairy and Egg Products
Protein
10.3g
Calories
61
Carbs
3.6g
#121
Sorghum Flour
Cereal Grains and Pasta
Protein
9.5g
Calories
357
Carbs
76.8g
#122
Oyster (pacific)
Finfish and Shellfish Products
Protein
9.4g
Calories
81
Carbs
5.0g
#123
Pecans
Nut and Seed Products
Protein
9.2g
Calories
691
Carbs
13.9g
#124
Tofu
Legumes and Legume Products
Protein
9.0g
Calories
78
Carbs
2.9g
#125
Lentils
Legumes and Legume Products
Protein
9.0g
Calories
116
Carbs
20.1g
#126
Buckwheat flour
Cereal Grains and Pasta
Protein
8.9g
Calories
358
Carbs
75.0g
#127
Black beans
Legumes and Legume Products
Protein
8.9g
Calories
132
Carbs
23.7g
#128
Chickpeas
Legumes and Legume Products
Protein
8.9g
Calories
164
Carbs
27.4g
#129
Greek yogurt (whole milk)
Dairy and Egg Products
Protein
8.8g
Calories
94
Carbs
4.8g
#130
Split peas
Legumes and Legume Products
Protein
8.3g
Calories
118
Carbs
21.1g
#131
Dark chocolate (70-85% cacao)
Sweets
Protein
7.8g
Calories
598
Carbs
45.9g
#132
Macadamia Nuts
Nut and Seed Products
Protein
7.8g
Calories
712
Carbs
24.1g
#133
Corn Flour
Cereal Grains and Pasta
Protein
7.6g
Calories
376
Carbs
76.7g
#134
Brown rice
Cereal Grains and Pasta
Protein
7.5g
Calories
367
Carbs
76.3g
#135
Ricotta cheese (whole milk)
Dairy and Egg Products
Protein
7.5g
Calories
150
Carbs
7.3g
#136
Cream cheese
Dairy and Egg Products
Protein
6.2g
Calories
350
Carbs
5.5g
#137
Dark chocolate (60-69% cacao)
Sweets
Protein
6.1g
Calories
579
Carbs
52.4g
#138
Green peas
Vegetables and Vegetable Products
Protein
5.4g
Calories
81
Carbs
14.4g
#139
Green peas
Vegetables and Vegetable Products
Protein
5.4g
Calories
84
Carbs
15.6g
#140
Coconut
Nut and Seed Products
Protein
5.3g
Calories
592
Carbs
44.4g
#141
Dark chocolate (45-59% cacao)
Sweets
Protein
4.9g
Calories
546
Carbs
61.2g
#142
Quinoa
Cereal Grains and Pasta
Protein
4.4g
Calories
120
Carbs
21.3g
#143
Yogurt (nonfat)
Dairy and Egg Products
Protein
4.2g
Calories
50
Carbs
8.1g
#144
Brussels Sprouts
Vegetables and Vegetable Products
Protein
4.0g
Calories
59
Carbs
9.6g
#145
Yogurt (whole milk)
Dairy and Egg Products
Protein
3.8g
Calories
78
Carbs
5.6g
#146
Amaranth Grain
Cereal Grains and Pasta
Protein
3.8g
Calories
102
Carbs
18.7g
#147
Soy Milk
Legumes and Legume Products
Protein
3.5g
Calories
38
Carbs
1.3g
#148
Milk (nonfat)
Dairy and Egg Products
Protein
3.4g
Calories
35
Carbs
4.9g
#149
Milk (reduced fat)
Dairy and Egg Products
Protein
3.3g
Calories
50
Carbs
4.8g
#150
Sweet corn
Vegetables and Vegetable Products
Protein
3.3g
Calories
86
Carbs
18.7g
#151
Artichokes
Vegetables and Vegetable Products
Protein
3.3g
Calories
47
Carbs
10.5g
#152
Oat Bran
Cereal Grains and Pasta
Protein
3.2g
Calories
40
Carbs
11.4g
#153
Mushrooms
Vegetables and Vegetable Products
Protein
3.1g
Calories
22
Carbs
3.3g
#154
Kale
Vegetables and Vegetable Products
Protein
2.9g
Calories
35
Carbs
4.4g
#155
Spinach
Vegetables and Vegetable Products
Protein
2.9g
Calories
23
Carbs
3.6g
#156
Broccoli
Vegetables and Vegetable Products
Protein
2.8g
Calories
34
Carbs
6.6g
#157
Brown rice
Cereal Grains and Pasta
Protein
2.7g
Calories
123
Carbs
25.6g
#158
Oats
Breakfast Cereals
Protein
2.5g
Calories
71
Carbs
12.0g
#159
Broccoli
Vegetables and Vegetable Products
Protein
2.4g
Calories
35
Carbs
7.2g
#160
Green beans
Vegetables and Vegetable Products
Protein
2.3g
Calories
33
Carbs
6.4g
#161
Asparagus
Vegetables and Vegetable Products
Protein
2.2g
Calories
20
Carbs
3.9g
#162
Potatoes
Vegetables and Vegetable Products
Protein
2.0g
Calories
77
Carbs
17.5g
#163
Green beans
Vegetables and Vegetable Products
Protein
2.0g
Calories
40
Carbs
7.4g
#164
Cauliflower
Vegetables and Vegetable Products
Protein
1.9g
Calories
25
Carbs
5.0g
#165
Avocado
Fruits and Fruit Juices
Protein
1.8g
Calories
223
Carbs
8.3g
#166
Sweet Potatoes
Vegetables and Vegetable Products
Protein
1.6g
Calories
79
Carbs
17.3g
#167
Parsnips
Vegetables and Vegetable Products
Protein
1.2g
Calories
75
Carbs
18.0g
#168
Eggplant
Vegetables and Vegetable Products
Protein
1.0g
Calories
25
Carbs
5.9g
#169
Eggplant
Vegetables and Vegetable Products
Protein
0.8g
Calories
35
Carbs
8.7g

What counts as gluten-free?

Spirulina

Soybeans

Chicken breast

Mozzarella cheese (nonfat)

Hemp Seed

Pumpkin seeds

Parmesan cheese

Beef chuck

Fresh tuna (bluefin)

Beef sirloin

Swiss cheese

Turkey liver

Pork chop loin

Beef liver

Salmon canned (sockeye)

Almond flour

Tilapia

Pork liver

Chicken liver

Kidney beans

Carioca beans

Gouda cheese

Lentils

Sardine (atlantic)

Beef ground (85% lean)

Chicken thigh

Black beans

Cheddar cheese

Peanut Butter

Shrimp

Mackerel (atlantic)

Mussel

Turkey breast (whole)

Tuna

Provolone cheese

Fresh tuna (bluefin)

Peanuts

Split peas

Venison

Mothbeans

Trout

Turkey (whole)

Halibut (atlantic)

Chicken breast

Salmon (sockeye)

Mozzarella cheese (whole milk)

Salmon (atlantic)

Beef sirloin

Quail

Pork tenderloin

Fresh pork loin

Almonds (whole)

Pork liver

Red beans

Chickpeas

Pork loin

Beef tenderloin

Scallop

Pistachio Nuts

Trout

Beef liver

Anchovy

Salmon (atlantic)

Beef flank

Tempeh

Bison ground

Wild duck breast

Mahi Mahi

Feta cheese (whole milk)

Swordfish

Cocoa

Tilapia

Oyster (pacific)

Beef ribeye

Chicken thigh

Mackerel (atlantic)

Halibut (atlantic)

Chicken wing

Chicken drumstick