Food & Cooking⏱ 5 min read
How Much Protein Is in Different Foods? A Complete Reference
Not all high-protein foods are created equal — protein content varies enormously, and bioavailability matters too. Here's a practical reference table covering 40+ common foods.
Knowing the protein content of common foods makes it far easier to hit your daily target without obsessive tracking. Here are the numbers you need — with some surprises along the way.
Protein per 100g: The Core Reference
FoodProtein per 100gTypical Serving
Chicken breast (cooked)31g150g = 47g protein
Tuna (tinned in water)26g120g tin = 31g protein
Salmon fillet (cooked)25g150g = 38g protein
Beef mince (lean, cooked)26g150g = 39g protein
Pork loin (cooked)29g130g = 38g protein
Turkey breast (cooked)30g150g = 45g protein
Eggs (whole)13g2 large eggs (120g) = 16g
Egg whites11g100ml = 11g protein
Greek yoghurt (full fat)9g200g = 18g protein
Cottage cheese11g200g = 22g protein
Cheddar cheese25g30g = 7.5g protein
Milk (whole)3.4g250ml = 8.5g protein
Whey protein powder75–85g30g scoop = 22–25g protein
Tofu (firm)8g200g = 16g protein
Edamame (cooked)11g150g = 17g protein
Lentils (cooked)9g150g = 13.5g protein
Chickpeas (cooked)8.9g150g = 13g protein
Black beans (cooked)8.9g150g = 13g protein
Oats (dry)13g80g = 10g protein
Quinoa (cooked)4.4g180g = 8g protein
Pasta (cooked)5g180g = 9g protein
Bread (wholemeal)9g2 slices (80g) = 7g protein
Peanut butter26g2 tbsp (32g) = 8g protein
Almonds21g30g = 6g protein
Hitting 160g Protein in a Day (Example)
Breakfast:
3 eggs scrambled (120g) = 16g
200g Greek yoghurt = 18g
Subtotal: 34g
Lunch:
150g tinned tuna + salad = 39g
2 slices bread = 7g
Subtotal: 46g
Dinner:
150g chicken breast = 47g
180g cooked pasta = 9g
Subtotal: 56g
Snacks:
30g almonds = 6g
200g cottage cheese = 22g
Subtotal: 28g
Day total: 34 + 46 + 56 + 28 = 164g ✓
Bioavailability: Not All Protein Is Equal
Protein Digestibility Corrected Amino Acid Score (PDCAAS) measures how well a protein provides essential amino acids after digestion:
- Score 1.0 (highest): Whey, casein, egg white, soy — complete amino acid profiles, highly digestible
- Score 0.9: Beef, chicken, fish — excellent but slightly lower digestibility
- Score 0.7–0.8: Legumes (lentils, chickpeas) — missing some essential amino acids; combine with grains for completeness
- Score 0.4–0.6: Grains (wheat, rice) — incomplete; not a primary protein source