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Protein
Examples of foods rich in high quality protein
Examples of foods rich in high quality protein
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Written by ZOE
Updated over a week ago

  • Beans or legumes (grams of protein per 100g)

    • Kidney beans = 24g

    • Chickpeas = 19g

    • Edamame beans = 11.5g

    • Lentils = 9g

    • Borlotti beans = 7.8g

  • Fish and other seafood (grams of protein per 100g)

    • Tuna = 30.7g

    • Anchovies = 28.9g

    • Trout = 26.6g

    • Mackerel = 24.1g

    • Clams = 26g

    • Crab = 20.5g

    • Salmon = 20.4g

    • Sardines = 19.8g

    • Prawns = 17.6g

    • Pollack = 17.4g

  • Poultry (grams of protein per 100g)

    • Chicken breast = 32g

    • Chicken wing = 30.5g

    • Turkey breast = 30.1g

    • Chicken thigh = 24.8g

  • Soy products (grams of protein per 100g)

    • Tempeh = 19g

    • Tofu = 8g

  • Plain, Greek yogurt.

    • 10g of protein per 100g

  • Whole cow milk

    • 3.3g of protein 100ml

  • Soy milk

    • 4.6g of protein 100ml

  • Nuts (grams of protein per 100g)

    • Almonds = 21g

    • Pistachios = 20g

    • Cashews = 18g

    • Walnuts = 15g

  • Egg

    • 1 egg = 6g of protein

  • Cheese (grams of protein per 100g)

    • Parmesan = 35.8g

    • Cottage cheese = 10.4g

  • Lean meat (grams of protein per 100g)

    • Tenderloin = 26.2g

    • Ground pork = 25.7g

    • Pork chops = 24.7

  • Some grains (grams of protein per 100g)

    • Kamut = 9.8g

    • Quinoa = 7.3g

    • Oatmeal = 7.2g

    • Whole wheat pasta = 8g

    • Couscous = 6.8g

    • Farro = 5.7g

    • White rice = 2.7g

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