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 to 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.