20 Foods High in Proline (Ranked by Serving Size)

Proline is an amino acid that makes up a large share of collagen, the structural protein in skin, tendons, and connective tissue. According to the Proline entry on Wikipedia, it is classed as non-essential: your body can make it from glutamate, so you do not have to get it from food. That also means there is no official daily requirement for proline.

Even so, many people want to know which foods supply the most of it, often alongside glycine and other collagen-related amino acids. Proline shows up wherever protein does, with dairy, meat, soy, and fish leading the list. This guide ranks 20 foods by proline in a normal serving, and it pairs well with the guides to foods high in glycine, foods high in glutamine, foods high in cysteine, and foods high in serine.

Best Food Sources of Proline, Ranked by Serving Size

Jump to: Cottage Cheese | Soybeans | Firm Tofu | Part-Skim Ricotta | Beef Sirloin | Parmesan | Turkey Breast | Chicken Breast | Edamame | Swiss Cheese | Pork Loin | Shrimp | Tempeh | Gelatin Powder | Light Tuna | Lentils | Cod | Salmon | Hemp Seeds | Eggs | FAQ

All figures below come from The USDA FoodData Central database (SR Legacy), calculated for the serving size shown. Foods are ranked by grams of proline per serving, not per 100 g, because serving size is what you actually eat. That is why a cup of cottage cheese beats a much denser food such as Parmesan, and why gelatin powder lands mid-list. Meal sizes for meat and fish are 3 oz cooked, about the size of a deck of cards.

1. Cottage Cheese: The Top Source per Serving

A cup of 2% cottage cheese supplies about 2.61 g of proline and 23.6 g of protein, the most proline of any food in this ranking per serving, according to the USDA.

Per 100 g it is not the densest source on the list, but a cup is a large portion with a lot of protein. Sodium varies by brand, so compare labels.

Best eaten: topped with fruit or tomatoes, or blended into pancakes and dips.

2. Soybeans: The Best Plant Source

A cup of cooked soybeans provides about 1.68 g of proline along with 31.3 g of protein and 296 calories.

Soybeans are one of the few plant foods that Harvard Health lists as a complete protein. A cup is a large portion, so calories run higher than for lean meat.

Best eaten: in soups, chili, and grain bowls, or mashed into a spread.

3. Firm Tofu: Soy in a Versatile Block

Half a cup of firm tofu made with calcium sulfate has about 1.37 g of proline, 21.8 g of protein, and 181 calories.

Tofu takes on the flavor of whatever it is cooked with. The USDA entry used here is raw firm tofu, and values differ a little by brand and firmness.

Best eaten: pressed and pan-fried, cubed into stir-fries, or crumbled into scrambles.

4. Part-Skim Ricotta: A Soft Dairy Option

Half a cup of part-skim ricotta provides roughly 1.34 g of proline and 14.1 g of protein for 171 calories.

Like cottage cheese, ricotta lands high because the serving is generous and protein dense. It is milder and creamier than most cheeses.

Best eaten: spread on toast, stirred into pasta, or mixed with berries.

5. Beef Sirloin: Red Meat With Dense Protein

Broiled top sirloin trimmed of fat gives you about 1.23 g of proline in a 3 oz portion, with 25.7 g of protein.

Beef also supplies iron, zinc, and vitamin B12. Choosing lean cuts keeps saturated fat and calories moderate.

Best eaten: as a stir-fry with vegetables or sliced thin over a grain bowl.

6. Parmesan: Highest Density Among Cheeses

One ounce of hard Parmesan provides about 1.19 g of proline, and per 100 g it carries far more than most foods here.

Parmesan is salty and strongly flavored, so a small amount goes a long way. An ounce brings 10.1 g of protein and 111 calories.

Best eaten: grated over soups, salads, roasted vegetables, or eggs.

7. Turkey Breast: A Familiar Poultry Choice

Three ounces of roasted turkey breast provide about 1.12 g of proline and 24.4 g of protein.

The USDA entry used here includes skin, so removing it lowers the calories a little. Turkey is a simple swap for chicken in most recipes.

Best eaten: in wraps, soups, or as sliced roast from leftover dinners.

8. Chicken Breast: Lean and Easy to Portion

A 3 oz serving of roasted chicken breast provides about 1.08 g of proline with 26.4 g of protein for 140 calories.

It is one of the leanest high-protein options here and easy to batch cook for the week.

Best eaten: sliced over salads, shredded into soups, or baked with vegetables.

9. Edamame: Soy You Can Snack On

A cup of prepared edamame gives you about 1.06 g of proline, 18.5 g of protein, and 188 calories.

Edamame are young green soybeans, so you get soy protein in a lighter, snack-sized form. Keep a bag in the freezer for quick meals.

Best eaten: steamed with a pinch of salt or added to rice bowls and stir-fries.

10. Swiss Cheese: A Sandwich Staple

One ounce of Swiss cheese provides about 1.05 g of proline, 7.6 g of protein, and 111 calories.

Swiss is a firm, mild cheese that is dense in proline per gram. Cheese is also high in saturated fat, so keep portions modest.

Best eaten: sliced into sandwiches, melted over vegetables, or cubed with fruit.

11. Pork Loin: A Lean Alternative to Beef

Roasted lean pork loin supplies roughly 0.98 g of proline per 3 oz, with 24.3 g of protein and 178 calories.

Trimmed pork loin is one of the leaner cuts of pork. It slices cleanly and reheats well for meal prep.

Best eaten: roasted with root vegetables or sliced into sandwiches.

12. Shrimp: Low Calorie, High Protein

A 3 oz serving of cooked shrimp supplies about 0.89 g of proline and 19.4 g of protein for around 101 calories.

Shrimp cooks in minutes, which helps on busy weeknights. Some frozen shrimp are treated with additives to hold moisture, so read the label.

Best eaten: sauteed with garlic and vegetables or added to stir-fries.

13. Tempeh: Fermented Soy

A 3 oz serving of tempeh has about 0.88 g of proline and 17.2 g of protein for 163 calories.

Tempeh is made from fermented soybeans pressed into a firm cake. It has a nutty taste and holds its shape when cooked.

Best eaten: sliced and pan-fried, crumbled into chili, or marinated and baked.

14. Gelatin Powder: Dense per Gram, Small per Serving

Dry gelatin has roughly 12 g of proline per 100 g, the highest density of anything in this guide, because gelatin is cooked-down collagen. A standard 7 g packet gives only about 0.86 g.

That is why it ranks mid-list despite the density: nobody eats 100 g of it. It is nearly pure protein (6.0 g per packet for 23 calories). For more on collagen-based foods see the guides to foods high in collagen and foods that support collagen production.

Best eaten: dissolved into soups, broths, or homemade gummies and set desserts.

15. Light Tuna: Canned and Convenient

Canned light tuna drained of its water gives you about 0.77 g of proline and 21.7 g of protein for only 99 calories.

It is one of the cheapest and quickest high-protein foods in the pantry. Light tuna is generally lower in mercury than albacore, but check current guidance if you eat fish often or are pregnant.

Best eaten: mixed with Greek yogurt, spooned over greens, or stuffed into a tomato.

16. Lentils: Fiber and Proline Together

One cup of boiled lentils has about 0.75 g of proline, 17.9 g of protein, and 230 calories.

Lentils are modest in proline per 100 g, but a cup is a big serving. They also bring a lot of fiber, which helps with fullness, and cook in about 20 minutes with no soaking.

Best eaten: in soups, curries, or cold salads with vegetables.

17. Cod: Very Lean Seafood

A 3 oz portion of cooked Atlantic cod offers about 0.69 g of proline, 19.4 g of protein, and only 89 calories.

Cod is one of the leanest proteins in this guide, so it suits calorie-controlled meals well.

Best eaten: baked, poached in broth, or pan-seared with a squeeze of lemon.

18. Salmon: Protein With Omega-3 Fats

Cooked farmed Atlantic salmon supplies about 0.66 g of proline and 18.8 g of protein per 3 oz.

Salmon is higher in calories (175 here) because of its natural fat, which includes omega-3s. It suits meals where fish is the centerpiece.

Best eaten: baked or pan-seared with vegetables, or flaked into salads.

19. Hemp Seeds: A Seed Worth Sprinkling

Three tablespoons of hulled hemp seeds contain about 0.48 g of proline and 9.5 g of protein.

Hemp seeds are easy to add without cooking. They are calorie dense, with 166 calories in this serving, so measure them if weight loss is your goal.

Best eaten: sprinkled on yogurt, oatmeal, or salads, or blended into smoothies.

20. Eggs: The Everyday Breakfast Option

One large hard-boiled egg provides about 0.25 g of proline, 6.3 g of protein, and only 78 calories.

It is the smallest serving on the list, so two eggs would roughly double those figures. Eggs are inexpensive and fit into almost any meal.

Best eaten: hard-boiled for snacks, scrambled with vegetables, or sliced onto toast.

Quick Reference: All 20 Proline Foods at a Glance

5 Practical Tips for Getting Proline From Food

• Eat enough total protein. Proline comes packaged with protein, so a diet that meets your protein needs supplies it automatically. Harvard Health notes the 0.8 g per kg RDA is a minimum, not an ideal. The guide to high-protein foods has more options.
• Use dairy and soy as easy wins. Cottage cheese, soybeans, tofu, and ricotta fill the top four spots, and all are simple to add to meals.
• Do not rely on gelatin alone. It is the densest source per gram, but a packet is only 7 g. Whole protein foods deliver far more per meal.
• Pair proline with collagen-supporting nutrients. The guide to foods that support collagen production covers vitamin C and other cofactors, and foods high in collagen lists direct sources.
• Watch portion size for dense foods. Cheese, hemp seeds, and salmon are calorie dense compared with cod, shrimp, or tuna, so measure them if weight loss is the goal.

Frequently Asked Questions About Proline

Is proline an essential amino acid?

No. It is classed as non-essential because the body can make it from glutamate. Some researchers describe it as conditionally essential under certain circumstances, but that idea rests mostly on laboratory and theoretical work rather than human trials, so treat it cautiously.

What foods are highest in proline?

Per serving in this guide, cottage cheese leads, followed by cooked soybeans, firm tofu, part-skim ricotta, and lean beef sirloin. Per 100 g, gelatin and Parmesan are the densest sources.

Is proline the same as collagen?

No. Proline is one of the amino acids that make up collagen, along with glycine and hydroxyproline. Eating proline does not directly turn into collagen in a specific place, because your body digests protein into amino acids and uses them where needed.

Can vegetarians and vegans get enough proline?

Yes. Soybeans, tofu, edamame, tempeh, lentils, and hemp seeds all appear in this ranking. Vegetarians can also use dairy and eggs.

Should I take a proline supplement?

There is no established need for one in healthy people who eat enough protein. Supplements are a medical question, so talk to your doctor before using one.

The Bottom Line

Cottage cheese, soybeans, tofu, ricotta, and lean meats lead the list for proline per serving, while eggs, hemp seeds, and fish show that smaller servings contribute too. Your body makes its own proline, so you do not need to track it. Build meals around good protein sources, mix them across the week, and use the table above to swap foods that fit your diet.

Nutrient values in this article are from the USDA FoodData Central database (SR Legacy) and calculated for the serving sizes listed. Actual values vary by brand, cut, and preparation.

This article is for educational purposes and is not a substitute for advice from a registered dietitian or physician. Talk to a healthcare professional before changing your diet or taking supplements, especially if you have kidney disease, liver disease, or another medical condition.

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