List of foods by protein content

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Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question. Not all protein is equally digestible. Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating the protein quality based on the amino acid requirements of humans. [1]

Egg and dairy[edit]


Protein (grams)
Cheese type min. max.
Gamalost 54 69
Parmesan 69 40.79
[clarification needed]
Gruyère 69
Edam 69
Cheddar (traditional) 24.9 27.2
Camembert 69
Cheddar (processed) 16.42 24.6
Feta 14.7
Ricotta 11.26 11.39
Whole chicken egg

10.62 to 13.63 (cooked)

Milk and milk substitutes

Meat and mock meat[edit]

Common red meats[edit]

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

Less-common meat[edit]

White meat[edit]

Vegetables, grain, and pulses[edit]

  • Wolffia arrhiza, dry weight: 40
  • Nori seaweed, dried sheets: 5.81
  • ready-to-eat green vegetables: 0.33 to 3.11
  • ready-to-eat starchy tubers: 0.87 to 6.17
  • boiled Black Beans: 9
  • boiled chia seeds: 16
Baked products

Other food elements[edit]

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


  • "Canadian Nutrient File". Health Canada. Archived from the original on 2008-12-26. Retrieved 2009-01-16. - all data unless specified was computed from their database.

See also[edit]


External links[edit]