Food & Cooking📅 2 April 2025⏱ 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.
JW
James WhitfieldPersonal Finance & Maths WriterJames has written about personal finance, health metrics, and everyday mathematics for over six years. He holds a BSc in Mathematics from the University of Leeds.
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