List of foods by protein content

Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question. 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

Cheese

Whole chicken egg

10.62 to 13.63 (cooked)

Milk and milk substitutes

• Cow milk (fluid, raw or pasteurized) - 3.2 to 3.3
• Soy milk 5.1 to 7.5
• Goat milk 4.9 to 9.9
• Almond milk 1

Meat and mock meat

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

Less-common meat

• Bearded seal game meat, dried: 82.6
• Moose game meat, dried: 79.5
• Beaver game meat, broiled: 23.0
• Kangaroo: 21.4

White meat

• Fish (farmed Atlantic Salmon) 20.4 (USDA)
• Mock meat (cooked vegetarian preparations): 18.53 to 28.9
• Chicken: 27
• Pork: 26 to 31

Vegetables, grain, and pulses

Vegetables

• Wolffia arrhiza, dry weight: 40
• 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
  • high scores: home-prepared potato pancakes 6.17; French fries 3.18-4.03
  • average scores: baked potato 2.5; boiled yam 1.49
  • low scores: boiled sweet potato 1.6
• boiled Black Beans: 9
• boiled chia seeds: 16

Legumes

• dry roasted soybeans: 13
• boiled lentils: 9
• boiled Green Peas: 5
• boiled Black eyed beans: 8
• boiled chickpeas: 9
• peanuts (raw, roasted, butter): 23.68 to 28.04

Baked products

• Wholewheat pancakes:
• Bread: 6.7 to 11.4
• Crackers: 7.43
• pulses: 23

Other food elements

Natural protein concentrates (often used in bodybuilding or as sports dietary supplements):

• Soy protein isolate (prepared with sodium or potassium): 80.66
• Whey protein isolate: 79
• Egg white, dried: 81.1
• Spirulina alga, dried: 57.45 (more often quoted as 55 to 77)
• Baker's yeast: 38.33
• Hemp husks 30

Bibliography

• "Canadian Nutrient File". Health Canada. Archived from the original on 2008-12-26. Retrieved 2009-01-16. - all data unless specified was computed from their database.

See also

• Biological value

External links

• "Protein content of some common foods found in the diet". British Nutrition Foundation. Retrieved 25 July 2018.