Protein in common foods
Pick a food to see its protein per serving, per 100 g and per 100 calories. The numbers come from USDA nutrition data.
Dairy and eggs
- Cottage cheese 2% low-fat · 1 cup 24 g 13 g per 100 cal
- Greek yogurt plain, nonfat · 1 container (5.5 oz) 16 g 17 g per 100 cal
- Eggs whole, hard-boiled · 1 large egg 6.3 g 8.1 g per 100 cal
- Milk 2% reduced fat · 1 cup (8 fl oz) 8.1 g 6.6 g per 100 cal
- Cheddar cheese regular · 1 oz (1 slice) 6.4 g 5.7 g per 100 cal
- Egg whites raw · 1 large egg white 3.6 g 21 g per 100 cal
- Whole milk 3.25% fat · 1 cup (8 fl oz) 7.7 g 5.2 g per 100 cal
- Skim milk nonfat · 1 cup (8 fl oz) 8.3 g 9.9 g per 100 cal
- Plain yogurt low fat · 1 container (6 oz) 8.9 g 8.3 g per 100 cal
- Mozzarella part-skim, low moisture · 1 oz 6.7 g 8.1 g per 100 cal
- Parmesan grated · 1 tablespoon 1.4 g 6.8 g per 100 cal
- Swiss cheese sliced · 1 slice 5.9 g 6.9 g per 100 cal
- Ricotta part-skim · ½ cup 14 g 8.3 g per 100 cal
- Feta crumbled · 1 oz 4 g 5.4 g per 100 cal
- Whey protein powder whey-based · ⅓ cup 25 g 22 g per 100 cal
Meat and poultry
- Chicken breast skinless, roasted · 3 oz 26 g 19 g per 100 cal
- Ground beef 90% lean, cooked patty · 3 oz 21 g 12 g per 100 cal
- Turkey breast meat only, roasted · 3 oz 26 g 21 g per 100 cal
- Chicken thigh skinless, roasted · 1 thigh, skin removed 29 g 14 g per 100 cal
- Chicken wings roasted, with skin · 3 oz 20 g 9.4 g per 100 cal
- Ground turkey 93% lean, cooked · 3 oz 23 g 13 g per 100 cal
- Ground beef (80/20) 80% lean, cooked patty · 3 oz 20 g 9.8 g per 100 cal
- Sirloin steak top sirloin, lean, broiled · 3 oz 25 g 16 g per 100 cal
- Pork chop center loin, lean, broiled · 1 chop, bone removed 39 g 15 g per 100 cal
- Pork tenderloin lean, roasted · 3 oz 22 g 18 g per 100 cal
- Bacon baked · 3 slices 8.7 g 6.5 g per 100 cal
- Ham sliced deli ham · 2 slices 9.3 g 10 g per 100 cal
- Ground lamb broiled · 3 oz 21 g 8.8 g per 100 cal
- Beef jerky chopped and formed · 1 oz 9.4 g 8.1 g per 100 cal
- Deli turkey sliced turkey breast, low salt · 2 oz 12 g 20 g per 100 cal
- Ground chicken cooked crumbles · 3 oz 20 g 12 g per 100 cal
- Rotisserie chicken breast meat · 3 oz 24 g 20 g per 100 cal
Fish and seafood
- Salmon Atlantic, farmed, cooked · 3 oz 19 g 11 g per 100 cal
- Canned tuna light, in water, drained · 3 oz 17 g 23 g per 100 cal
- Shrimp cooked · 3 oz 20 g 24 g per 100 cal
- Cod Atlantic, cooked · 3 oz 19 g 22 g per 100 cal
- Tilapia cooked · 1 fillet 23 g 21 g per 100 cal
- Sardines canned in oil, drained · 1 can (3.75 oz) 23 g 12 g per 100 cal
- Tuna steak yellowfin, cooked · 3 oz 25 g 23 g per 100 cal
- Crab Alaska king, cooked · 3 oz 17 g 20 g per 100 cal
- Scallops steamed · 3 oz 17 g 19 g per 100 cal
- Halibut cooked · 3 oz 19 g 20 g per 100 cal
- Rainbow trout farmed, cooked · 1 fillet 17 g 14 g per 100 cal
- Mackerel Atlantic, cooked · 3 oz 20 g 9.1 g per 100 cal
- Lobster cooked · 3 oz 16 g 21 g per 100 cal
- Canned salmon pink, drained · 3 oz 20 g 17 g per 100 cal
- Catfish farmed, cooked · 3 oz 16 g 13 g per 100 cal
Beans, lentils and soy
- Tofu firm, made with calcium sulfate · ½ cup 22 g 12 g per 100 cal
- Lentils boiled · 1 cup 18 g 7.8 g per 100 cal
- Black beans boiled · 1 cup 15 g 6.7 g per 100 cal
- Chickpeas boiled · 1 cup 15 g 5.4 g per 100 cal
- Edamame frozen, prepared · 1 cup 18 g 9.8 g per 100 cal
- Kidney beans boiled · 1 cup 15 g 6.8 g per 100 cal
- Pinto beans boiled · 1 cup 15 g 6.3 g per 100 cal
- Navy beans boiled · 1 cup 15 g 5.9 g per 100 cal
- Split peas boiled · 1 cup 16 g 7.1 g per 100 cal
- Green peas frozen, boiled · ½ cup 4.1 g 6.6 g per 100 cal
- Tempeh uncooked · 3 oz 17 g 11 g per 100 cal
- Soy milk with added calcium and vitamins · 1 cup (8 fl oz) 6.3 g 6 g per 100 cal
- Hummus store-bought · 2 tablespoons 2.5 g 3.2 g per 100 cal
- Lima beans boiled · 1 cup 15 g 6.8 g per 100 cal
- Refried beans canned · ½ cup 5.9 g 5.5 g per 100 cal
- Soybeans boiled · 1 cup 31 g 11 g per 100 cal
- Baked beans canned, vegetarian · ½ cup 6 g 5.1 g per 100 cal
Nuts and seeds
- Peanut butter smooth, salted · 2 tablespoons 7.1 g 3.7 g per 100 cal
- Almonds raw · 1 oz (about 23 almonds) 6 g 3.7 g per 100 cal
- Peanuts dry-roasted, salted · 1 oz 6.9 g 4.2 g per 100 cal
- Walnuts English · 1 oz (14 halves) 4.3 g 2.3 g per 100 cal
- Cashews dry-roasted, salted · 1 oz 4.3 g 2.7 g per 100 cal
- Pistachios dry-roasted, salted · 1 oz (about 49) 6 g 3.7 g per 100 cal
- Pumpkin seeds roasted kernels · 1 oz 8.4 g 5.2 g per 100 cal
- Sunflower seeds dry-roasted kernels, salted · 1 oz 5.5 g 3.3 g per 100 cal
- Chia seeds dried · 1 oz 4.7 g 3.4 g per 100 cal
- Flaxseed ground · 1 tablespoon, ground 1.3 g 3.4 g per 100 cal
- Hemp seeds hulled · 3 tablespoons 9.5 g 5.7 g per 100 cal
- Almond butter plain · 2 tablespoons 6.7 g 3.4 g per 100 cal
- Almond milk unsweetened · 1 cup 1 g 2.7 g per 100 cal
- Pecans halves · 1 oz (19 halves) 2.6 g 1.3 g per 100 cal
- Tahini sesame paste · 1 tablespoon 2.6 g 2.9 g per 100 cal
Grains, bread and pasta
- Oats rolled, dry · ½ cup, dry 5.3 g 3.5 g per 100 cal
- Quinoa cooked · 1 cup 8.1 g 3.7 g per 100 cal
- White rice long-grain, cooked · 1 cup 4.3 g 2.1 g per 100 cal
- Brown rice long-grain, cooked · 1 cup 5.5 g 2.2 g per 100 cal
- Whole wheat bread store-bought · 1 slice 4 g 4.9 g per 100 cal
- White bread store-bought · 1 slice 2.6 g 3.3 g per 100 cal
- Pasta cooked · 1 cup, spaghetti 7.2 g 3.7 g per 100 cal
- Whole wheat pasta cooked · 1 cup, spaghetti 7 g 4 g per 100 cal
- Bagel plain · 1 medium bagel 11 g 4 g per 100 cal
- Flour tortilla store-bought · 1 tortilla (7 to 8 in) 4.3 g 2.7 g per 100 cal
- Corn tortilla store-bought · 1 tortilla 1.4 g 2.6 g per 100 cal
- Couscous cooked · 1 cup 6 g 3.4 g per 100 cal
- Barley pearled, cooked · 1 cup 3.5 g 1.8 g per 100 cal
- Buckwheat roasted groats, cooked · 1 cup 5.7 g 3.7 g per 100 cal
- Popcorn air-popped · 3 cups 3.1 g 3.3 g per 100 cal
- English muffin plain · 1 muffin 4.4 g 3.3 g per 100 cal
Vegetables
- Broccoli boiled · ½ cup, chopped 1.9 g 6.8 g per 100 cal
- Spinach raw · 1 cup 0.9 g 12 g per 100 cal
- Potato baked, with skin · 1 medium potato 4.3 g 2.7 g per 100 cal
- Sweet potato baked in skin · 1 cup 4 g 2.2 g per 100 cal
- Corn sweet yellow, boiled · 1 cup 5.1 g 3.6 g per 100 cal
- Asparagus boiled · ½ cup 2.2 g 11 g per 100 cal
- Brussels sprouts boiled · ½ cup 2 g 7.1 g per 100 cal
- Kale raw · 1 cup 0.6 g 8.3 g per 100 cal
- Cauliflower boiled · ½ cup 1.1 g 8 g per 100 cal
- Mushrooms white, raw · 1 cup, sliced 2.2 g 14 g per 100 cal
- Green beans boiled · 1 cup 2.4 g 5.4 g per 100 cal
- Carrots raw · 1 medium carrot 0.6 g 2.3 g per 100 cal
- Artichoke boiled · 1 medium artichoke 3.5 g 5.5 g per 100 cal
- Zucchini raw, with skin · 1 medium zucchini 2.4 g 7.1 g per 100 cal
Fruits
- Avocado raw · 1 avocado 4 g 1.3 g per 100 cal
- Banana raw · 1 medium banana 1.3 g 1.2 g per 100 cal
- Apple raw, with skin · 1 medium apple 0.5 g 0.5 g per 100 cal
- Orange raw · 1 medium orange 1.2 g 2 g per 100 cal
- Blueberries raw · 1 cup 1.1 g 1.3 g per 100 cal
- Strawberries raw · 1 cup, whole 1 g 2.1 g per 100 cal
- Guava raw · 1 guava 1.4 g 3.8 g per 100 cal
- Dried apricots halves · ¼ cup 1.1 g 1.4 g per 100 cal
- Grapes red or green · 1 cup 1.1 g 1 g per 100 cal
- Blackberries raw · 1 cup 2 g 3.2 g per 100 cal
- Jackfruit raw · 1 cup, sliced 2.8 g 1.8 g per 100 cal
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