List of Foods with Proteins in Grams

Understanding protein content in foods is essential for maintaining a balanced diet. Here’s a comprehensive list of various foods and their protein content.

Animal-Based Proteins

Meat

• Chicken Breast: 31 grams per 100 grams
• Beef Steak: 26 grams per 100 grams
• Pork Chop: 25 grams per 100 grams
• Lamb Chop: 25 grams per 100 grams

Fish and Seafood

• Salmon: 20 grams per 100 grams
• Tuna: 23 grams per 100 grams
• Shrimp: 24 grams per 100 grams
• Cod: 18 grams per 100 grams

Dairy

• Greek Yogurt: 10 grams per 100 grams
• Cheddar Cheese: 25 grams per 100 grams
• Milk: 3.4 grams per 100 grams
• Cottage Cheese: 11 grams per 100 grams

Plant-Based Proteins

Legumes

• Lentils: 9 grams per 100 grams
• Chickpeas: 8.9 grams per 100 grams
• Black Beans: 8.9 grams per 100 grams
• Peas: 5 grams per 100 grams

Nuts and Seeds

• Almonds: 21 grams per 100 grams
• Chia Seeds: 17 grams per 100 grams
• Sunflower Seeds: 21 grams per 100 grams
• Pumpkin Seeds: 30 grams per 100 grams

Grains

• Quinoa: 8 grams per 100 grams
• Oats: 13 grams per 100 grams
• Brown Rice: 7 grams per 100 grams
• Barley: 12 grams per 100 grams

Processed and Specialized Foods

Protein Bars and Supplements

• Whey Protein Powder: 80 grams per 100 grams
• Soy Protein Powder: 90 grams per 100 grams
• Protein Bars: 20 grams per bar (typically 60 grams)

Tofu and Tempeh

• Tofu: 8 grams per 100 grams
• Tempeh: 19 grams per 100 grams

This list provides a variety of options to ensure you get adequate protein intake from both animal and plant sources.