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.