Beans or legumes (grams of protein per 100g)
Edamame beans = 11.9g
Lentils = 8.8g
Chickpeas, canned = 7.2g
Red kidney beans, canned = 6.9g
Butter beans, canned = 5.9g
Fish and other seafood (grams of protein per 100g)
Tuna, fresh = 32.3g
Clams = 29.2g
Anchovies, canned = 25.2g
Salmon = 24.6g
Cod = 24.6g
Mackerel = 20.3g
Trout = 19.9g
Crab = 19.7g
Sardines, fresh = 19.8g
Prawns = 15.4g
Poultry (grams of protein per 100g)
Turkey breast = 35g
Chicken breast = 32g
Chicken wing = 22.8g
Chicken thigh = 21.5g
Soy products (grams of protein per 100g)
Tempeh = 20.7g
Tofu = 8.1g
Greek yoghurt
5.7g of protein per 100g
Whole cow milk
3.5g of protein 100ml
Soy milk, unsweetened
2.5g of protein 100ml
Nuts (grams of protein per 100g)
Almonds = 21.2g
Pistachios = 20.4g
Cashews = 17.7g
Walnuts = 14.7g
Egg, medium
1 egg = 7.3g of protein
Cheese (grams of protein per 100g)
Parmesan = 36.2g
Cheddar cheese = 25.4g
Cottage cheese = 9.4g
Lean meat (grams of protein per 100g)
Pork chops = 37.5g
Pork tenderloin = 24.6g
Some grains (grams of protein per 100g)
Quinoa = 13.8g
Wholewheat pasta = 12.6g
Bulgar wheat = 12.3g
Oats = 10.9g
Couscous = 7.2g
Brown rice = 3.2g
Remember, these are just examples of high-quality proteins, this is not an exhaustive list of high-quality proteins. So, just because a protein source might not be on this list, it doesn’t mean it’s “bad”, it can still offer nutritional value to your diet, as well as enjoyment, convenience and more.