Protein Content of Common Foods
A quick-reference table of the protein in common foods, per 100 g, ranked from highest. Use it to build meals that hit your protein target — then work out that target with the calculators below.
| Food | Category | Protein (g) | Calories (kcal) |
|---|---|---|---|
| Chicken breast (cooked) | Meat & fish | 31 | 165 |
| Pumpkin seeds | Nuts & seeds | 30 | 559 |
| Turkey breast (cooked) | Meat & fish | 29 | 135 |
| Pork loin (cooked) | Meat & fish | 27 | 145 |
| Lean beef mince, 5% (cooked) | Meat & fish | 26 | 170 |
| Tuna, canned in water | Meat & fish | 26 | 116 |
| Peanuts | Nuts & seeds | 26 | 567 |
| Salmon (cooked) | Meat & fish | 25 | 208 |
| Cheddar cheese | Dairy & eggs | 25 | 402 |
| Peanut butter | Nuts & seeds | 25 | 588 |
| Prawns (cooked) | Meat & fish | 24 | 99 |
| Cod (cooked) | Meat & fish | 23 | 105 |
| Almonds | Nuts & seeds | 21 | 579 |
| Tempeh | Legumes & pulses | 19 | 192 |
| Chia seeds | Nuts & seeds | 17 | 486 |
| Egg (whole) | Dairy & eggs | 13 | 155 |
| Oats (dry) | Grains | 13 | 379 |
| Firm tofu | Legumes & pulses | 12 | 120 |
| Cottage cheese | Dairy & eggs | 11 | 98 |
| Edamame | Legumes & pulses | 11 | 121 |
| Greek yoghurt (low-fat) | Dairy & eggs | 10 | 59 |
| Lentils (cooked) | Legumes & pulses | 9 | 116 |
| Chickpeas (cooked) | Legumes & pulses | 9 | 164 |
| Black beans (cooked) | Legumes & pulses | 9 | 132 |
| Kidney beans (cooked) | Legumes & pulses | 9 | 127 |
| Wholemeal bread | Grains | 9 | 247 |
| Baked beans | Legumes & pulses | 5 | 94 |
| Pasta (cooked) | Grains | 5 | 131 |
| Quinoa (cooked) | Grains | 4.4 | 120 |
| Skimmed milk | Dairy & eggs | 3.6 | 35 |
| Whole milk | Dairy & eggs | 3.4 | 61 |
| Spinach | Vegetables & fruit | 2.9 | 23 |
| Broccoli | Vegetables & fruit | 2.8 | 34 |
| Brown rice (cooked) | Grains | 2.6 | 112 |
| Potato (boiled) | Vegetables & fruit | 2 | 77 |
| Avocado | Vegetables & fruit | 2 | 160 |
| Banana | Vegetables & fruit | 1.1 | 89 |
Values are approximate per-100 g reference figures from public food-composition data (USDA FoodData Central), rounded and for general guidance only — real foods vary by cut, brand and preparation.
Work out your numbers
Frequently asked questions
- How much protein do I need a day?
- For people training for muscle, roughly 1.6–2.2 g per kg of bodyweight per day is well supported. Work out your figure with the macro calculator; total daily intake matters more than any single food.
- Are these values exact?
- No — they are rounded, approximate per-100 g reference figures from public food-composition data. Real foods vary by cut, brand and cooking, so treat them as a guide.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: