Protein per 100 g — data table
A straight reference table of protein content per 100 g for common foods, grouped by category. Use it when you are building a meal and need the number, not an essay.
Meat, fish and eggs
| Food | Protein / 100 g | kcal |
|---|---|---|
| Chicken breast, cooked | 31 | 165 |
| Turkey breast, cooked | 29 | 135 |
| Lean beef, cooked | 26 | 217 |
| Pork loin, cooked | 27 | 242 |
| Tuna, water | 26 | 116 |
| Salmon | 25 | 208 |
| Cod | 23 | 105 |
| Shrimp | 24 | 99 |
| Eggs | 13 | 155 |
Dairy
| Food | Protein / 100 g | kcal |
|---|---|---|
| Greek yogurt, 0% | 10 | 59 |
| Cottage cheese, low-fat | 11 | 72 |
| Skyr | 11 | 63 |
| Milk, semi-skimmed | 3.4 | 50 |
| Cheddar | 25 | 402 |
Legumes, soy and grains
| Food | Protein / 100 g | kcal |
|---|---|---|
| Tempeh | 19 | 192 |
| Tofu, firm | 17 | 144 |
| Edamame | 11 | 121 |
| Lentils, cooked | 9 | 116 |
| Chickpeas, cooked | 9 | 164 |
| Quinoa, cooked | 4.4 | 120 |
| Oats, dry | 16.9 | 389 |
| Bread, white | 9 | 265 |
Nuts, seeds and extras
| Food | Protein / 100 g | kcal |
|---|---|---|
| Peanuts | 26 | 567 |
| Almonds | 21 | 579 |
| Pumpkin seeds | 19 | 559 |
| Whey protein powder | 80 | 400 |
USDA FoodData Central approximations. Protein per 100 g is misleading for very calorie-dense foods — check the kcal column.
General nutrition information, not medical advice.
Frequently asked questions
Why do nuts look high in protein but not fill me up?▾
Because they are also very high in fat. 100 g of almonds has 21 g protein but 579 kcal, so a filling portion delivers far less protein than the number suggests.
Is cooked or raw weight used?▾
Cooked, unless the row says dry or raw. Cooking removes water and concentrates protein per 100 g.
What is a high-protein food threshold?▾
A rough rule: 20 g or more per 100 g is high, 10–19 g is moderate, and below 10 g is low for a protein source.
Related
This page is for general information and is not medical advice. For anything involving GLP-1 medication, follow your prescribing clinician or a registered dietitian.