List of foods by protein content

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Below is a list of protein content in foods, organised by food group and given in measurements of grams of protein per 100 grams of food portion. Most natural foods are composed largely of water. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the foodstuff in question. It is to be noted that 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.

Egg and dairy[edit]


Cheese type Protein (g) min. Protein (g) max.
Gamalost 50 54
Parmesan 34.99 40.79
Gruyère 29.8
Edam 25
Cheddar (traditional) 24.9 27.2
Camembert 19.8
Cheddar (processed) 16.42 24.6
Feta 14.7
Ricotta 11.26 11.39

Whole chicken egg (organic)

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]

  • 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. Retrieved 2009-01-16. - all data unless specified was computed from their database.
  • "Answerfitness report". Retrieved 2009-03-22.

See also[edit]


External links[edit]