List of foods by protein content

Meat and mock meat

(grams per 100 grams)

Common red meats

• Beef, cooked - 16.9 to 40.6
  • high scores: braised eye-of-round steak 40.62; broiled t-bone steak (porterhouse) 32.11; grilled lean steak 31.0
  • average score: baked lean (ground beef) 24.47
  • low score: corned beef: 16.91
• Lamb, cooked - 20.91 to 50.9
  • average score: grilled lean lamb chop 29.2

Less-common meat

• Bearded seal game meat, dried: 82.6
• Dog: 19.0
• Moose game meat, dried: 79.5
• Beaver game meat, broiled: 23.0
• Kangaroo: 21.4

White meat

• Chicken: 27 to 32
  • high score: grilled breast without skin 32
• Pork: 26 to 32
  • high score: grilled lean chop 31.6
• Fish 20.3 to 24.9
  • high score: grilled salmon 24.2 to 24.6; tuna canned in brine 23.5 to 24.9
  • medium score: baked cod 23.9
  • low score: farmed Atlantic salmon 20.4 (USDA); grilled mackerel 20.3 to 20.8; grilled cod 20.8
• Mock meat (cooked vegetarian preparations): 18.53 to 28.9
• Seafood 10.0 to 22.6
  • crab canned in brine 18.1
  • cooked mussels 16.7 to 17.7
  • cooked prawns 15.4 to 22.6
  • crabsticks 10.0

Dairy

(grams per 100 grams)

Cheese

Milk and Yogurt

• Goat milk: 4.9 to 9.9
• Yogurt: 4.8 to 5.7
  • Whole milk yogurt 5.7
  • Plain Greek-style yogurt 5.7
  • Low-fat plain yogurt 4.8
• Cow milk (fluid, raw, pasteurized, whole, semi-skimmed, skimmed): 3.2 to 3.5

Eggs

• Cooked chicken eggs: 10.62 to 14.1

Vegetables, legumes, grains and nuts

(grams per 100 grams)

Vegetables

• Wolffia arrhiza, dry weight: 40
• boiled chia seeds: 16
• dried sheets of Nori seaweed: 5.81
• ready-to-eat starchy tubers: 0.87 to 6.17
  • high scores: home-prepared potato pancakes 6.17; French fries 3.18 to 4.03
  • average scores: baked potato 2.5; boiled yam 1.49
  • low scores: boiled sweet potato 1.6
• ready-to-eat green vegetables: 0.33 to 3.11

Legumes

• Boiled Black Beans: 9
• Soybean products: 5.1 to 13
  • Dry roasted soybeans 13
  • steamed Tofu 8.1
  • Soy milk 5.1 to 7.5
• Boiled black eyed peas: 8
• Pulses: 7.2 to 23
  • low scores: boiled lentils 9; boiled chickpeas 8.4 to 9; canned chickpeas 7.2; boiled red lentils 7.6
• Kidney beans: 6.9
• Baked beans: 5.0 to 5.2
• Boiled Green Peas: 5

Grains

• Wheat flour (brown): 12.2 to 12.6
• Oatmeal: 11.2
• Crackers: 7.43
• Bread: 6.7 to 11.4
  • Brown bread 7.9
  • White bread 7.9
• Pasta: 4.8 to 6.6
  • Fresh cooked pasta 6.6
  • Dried cooked pasta 4.8
• Rice: 2.6 to 10.9
  • Easy cook boiled rice 2.6 to 10.9
• Porridge oats: 3.0

Nuts

• (Raw, roasted, butter) peanuts: 23.68 to 28.04
• Almonds: 21.1
• Walnuts: 14.7
• Hazelnuts: 14.1
• Almond milk: 1

Other food elements

Natural protein concentrates (often used in bodybuilding or as sports dietary supplements):

• Soy protein isolate (prepared with sodium or potassium): 80.66
• Whey protein isolate: 79
• Egg white, dried: 81.1
• Spirulina alga, dried: 57.45 (more often quoted as 55 to 77)
• Baker's yeast: 38.33
• Hemp husks 30

Bibliography

• • data computed from their database.
• • data transferred from this resource document.

References

References

1. (1945-03-11). "NOTES ON SCIENCE; Importance of Proteins in Illness --Advantages of Trackless Trolley PROTEINS--". The New York Times.
2. "Tesco Meat Free Chicken Style Pieces 300G - Tesco Groceries".