The Protein Content of 230 Common Foods (2024)

Last updated: by Michael Joseph, MSc

We all have different protein needs, but it can be difficult knowing precisely how much protein common foods contain.

For this reason, this guide provides a simple overview of the protein content of 230 common foods.

The source of the data is the USDA’s food composite database, and all foods are per 100 grams raw (1).

Cereal Grains

The Protein Content of 230 Common Foods (1)

Cereal grains are moderately high in protein.

FoodProtein Content (Per 100 g)
Amaranth13.6 g
Barley12 g
Bread (brown)11 g
Bread (white)9 g
Buckwheat13.3 g
Corn flour8.8 g
Corn grains9.4 g
Couscous12.7 g
Oats16.9 g
Pasta (dry)13 g
Quinoa14.1 g
Rice (brown)7.5 g
Rice (white)7.5 g
Rye flour10.9 g
Semolina12.7 g
Spelt14.6 g
Wheat flour12.0 g
Wheat (whole grain)13.2 g
Wild rice14.7 g

Dairy Foods and Eggs

The Protein Content of 230 Common Foods (2)

Dairy products are rich sources of complete protein, and cheese can be particularly high in protein depending on the specific type of cheese.

FoodProtein Content (Per 100 g)
Brie cheese20.7 g
Buttermilk3.2 g
Camembert cheese19.8 g
Cheddar cheese24.9 g
Condensed milk7.9 g
Brie cheese20.7 g
Buttermilk3.2 g
Camembert cheese19.8 g
Cheddar cheese24.9 g
Condensed milk7.9 g
Cottage cheese11 g
Cottage cheese (low-fat)12.4 g
Cream2.1 g
Cream cheese6.2 g
Edam cheese25 g
Eggs12.6 g
Feta cheese14.2 g
Gouda cheese24.9 g
Gruyere cheese29.8 g
Milk (1% fat)3.3 g
Milk (whole)3.3 g
Mozzarella cheese22.2 g
Parmesan cheese35.7 g
Provolone cheese25.6 g
Quail eggs13.1 g
Quark12 g
Romano cheese31.8 g
Sour cream2.4 g
Swiss cheese27 g
Whey protein concentrate (Now Foods)72.7 g
Whey protein isolate (Now Foods)89.3 g
Yogurt3.5 g

Fruit

The Protein Content of 230 Common Foods (3)

Generally speaking, fruit is a poor source of protein.

However, some fruits do still contain small amounts, with dried goji berries being the most notable.

FoodProtein Content (Per 100 g)
Apple0.3 g
Apricot1.4 g
Apricot (dried)3.4 g
Avocado2 g
Banana1.1 g
Blackberries1.4 g
Blueberries0.7 g
Cherries1.1 g
Dates2.5 g
Durian1.3 g
Goji berries (dried)14.3 g
Grapes0.8 g
Grapefruit0.8 g
Guava2.6 g
Kiwi1.1 g
Kumquat1.9 g
Lemon1.1 g
Lime0.7 g
Loganberries1.5 g
Mango0.8 g
Olives1.0 g
Orange1.0 g
Passion fruit2.2 g
Peach0.9 g
Persimmon0.8 g
Pineapple0.6 g
Pomegranate1.7 g
Prune3.7 g
Raisins2.3 g
Raspberries1.2 g
Star fruit1.0 g
Strawberry0.7 g
Tamarind2.8 g
Tangerine0.8 g

Legumes

The Protein Content of 230 Common Foods (4)

Legumes are generally the best plant-based source of protein. Legume products, such as extra-firm tofu are also very high in protein.

FoodProtein Content (Per 100 g)
Black beans21.6 g
Chickpeas20.3 g
Green split peas23.1 g
Kidney beans22.5 g
Lentils24.6 g
Lima beans21.5 g
Miso12.8 g
Mung beans23.9 g
Natto19.4 g
Peanuts25.8 g
Pinto beans21.4 g
Soybeans28.6 g
Tempeh20.3 g
Tofu17.3 g

Meat

The Protein Content of 230 Common Foods (5)

For meat, these protein amounts are an approximate guide based on USDA data.

Meat products are a complete source of protein, but it is worth noting that the protein density of different meats can significantly vary. For instance, a skinless chicken breast will contain far more protein than a fatty steak or pork belly.

For anyone looking to maximize protein content, leaner meat offers the best protein to calorie ratio.

FoodProtein Content (Per 100 g)
Bacon13 g
Beef kidney17.4 g
Beef liver20.4 g
Beef spleen18.3 g
Bottom sirloin20.6 g
Cervelat17.5 g
Chicken breast23.1 g
Chicken liver16.9 g
Chorizo24.1 g
Chuck eye steak19 g
Duck meat18.3 g
Flank steak21.2 g
Ground beef17.2 g
Ground chicken17.4 g
Ground lamb16.6 g
Ground pork16.9 g
Ground turkey17.5 g
Lamb chop18.3 g
Lamb heart16.5 g
Lamb kidney15.7 g
Lamb liver20.4 g
Liverwurst14.1 g
Pancetta9.3 g
Pepperoni23 g
Pork chop20.7 g
Pork kidney16.5 g
Prosciutto24.1 g
Ribeye steak17.3 g
Round steak22.2 g
Skirt steak23.1 g
Soppressata25 g
Strip steak23.1 g
Sweetbread20.4 g
Tenderloin steak20 g
Top sirloin steak20 g
T-bone steak20.3 g

Nuts and Seeds

The Protein Content of 230 Common Foods (6)

Nuts are another plant source of protein, and the amount of protein varies substantially from nut to nut.

FoodProtein Content (Per 100 g)
Acorn8.1 g
Almonds21.2 g
Brazil nuts14.3 g
Cashew nuts18.2 g
Chestnuts5 g
Chia seeds15.6 g
Coconut meat3.7 g
Flaxseeds18.3 g
Gingko nuts10.4 g
Hazelnuts15 g
Hummus8 g
Macadamia nuts7.9 g
Pecans9.5 g
Pine nuts13.7 g
Pistachio nuts21.1 g
Pumpkin seeds18.6 g
Sesame seeds17 g
Sunflower seeds20.8 g
Tahini17 g
Walnuts18 g

Seafood

The Protein Content of 230 Common Foods (7)

In addition to offering lots of omega-3, vitamins, and minerals, seafood is also an excellent source of protein.

FoodProtein Content (Per 100 g)
Abalone17.1 g
Anchovy20 g
Bass18.4 g
Bream24 g
Catfish16.4 g
Caviar25 g
Crab19 g
Cod19 g
Cuttlefish16.2 g
Eel18.4 g
Flounder12 g
Halibut20.8 g
Herring18 g
Lobster18.8 g
Mackerel19 g
Monkfish14.5 g
Mussels11.9 g
Octopus15 g
Oyster9 g
Salmon20 g
Salmon Roe21 g
Sardine25 g
Shark21 g
Squid16 g
Swordfish17g

Vegetables

The Protein Content of 230 Common Foods (8)

Vegetables are generally low in protein and they are not complete sources. However, their amino acids (protein content) still add to the amounts consumed within the meal.

FoodProtein Content (Per 100 g)
Artichoke3.3 g
Arugula2.6 g
Asparagus2.2 g
Bell pepper1.0 g
Beet greens2.2 g
Bok choy1.5 g
Broccoli2.8 g
Brussels Sprouts3.4 g
Butternut squash0.9 g
Cabbage (green)1.3 g
Cabbage (red)1.4 g
Carrots0.9 g
Cauliflower2.0 g
Celery0.7 g
Chives3.3 g
Collard greens2.5 g
Dandelion greens2.7 g
Eggplant1.0 g
Endive1.3 g
Garlic6.4 g
Green onion1.8 g
Jicama0.7 g
Kale3.3 g
Kohlrabi1.7 g
Leeks1.5 g
Lettuce1.4 g
Mushrooms2.5 g
Mustard greens2.7 g
Okra2.0 g
Onions1.1 g
Parsnips1.2 g
Potatoes2.0 g
Pumpkin1.0 g
Purple sweet potato1.3 g
Radicchio1.4 g
Radish0.7 g
Rutabaga (Swede)1.2 g
Seaweed3.0 g
Shallots2.5 g
Spaghetti squash0.6 g
Spinach2.9 g
Sweet potato1.6 g
Swiss Chard1.8 g
Tomatillo1.0 g
Tomatoes0.9 g
Turnips0.9 g
Watercress2.3 g
Water chestnut1.4 g
Zucchini1.2 g

Final Thoughts

Almost every food provides dietary protein, but some options offer a lot more than others. Also, the bioavailability rates differ between animal and plant sources of protein.

Overall, dairy, meat, seafood, and legumes/legume products tend to be the highest protein sources. However, other foods can also contribute.

Focusing on the higher protein choices in this list could help anyone seeking to increase their intake

For more information on the importance of protein, see this guide to the potential effects of inadequate protein intake.

The Protein Content of 230 Common Foods (2024)

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