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. Reduction of water content has the greatest effect of increasing protein. 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]


Protein content range: 7.0 to 40.8

Whole chicken egg (organic)

10.62 to 13.63 (cooked)

Milk and milk substitutes

Meat and mock meat[edit]

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
    • average scores: baked lean (ground beef) 24.47
    • low scores: corned beef: 16.91
  • Lamb, cooked - 20.91 to 50.9
Meat oddities
White meat
  • Fish
  • Mock meat (cooked vegetarian preparations): 18.53 to 23.64

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):


See also[edit]

External links[edit]