Protein

Protein helps build and maintain muscles, tissues and other body structures.

Unit: g

Daily recommendation

It depends on body weight, physical activity and personal goals.

A common reference is about 0.8 g per kg of body weight per day for sedentary adults.

Foods highest in protein

Sort by

Food	Amount per 100 g	Category
Beef Variant: Cooked	36.8 g	Meat
Chicken breast Variant: Cooked	31 g	Meat
Pork Variant: Pan-fried	29.6 g	Meat
Pork Variant: Cooked	29.4 g	Meat
Cushuro Variant: Dehydrated	29 g	Other
Beef Variant: Pan-fried	27.6 g	Meat
Mung beans Variant: Dry	25.2 g	Legumes
Lentils Variant: Raw	24.6 g	Legumes
Peanuts Variant: Raw	22.8 g	Nuts
Almonds Variant: Raw	21.2 g	Nuts
Salmon Variant: Raw	20.4 g	Fish and seafood
Beef Variant: Liver	20 g	Meat
Fresh cheese Variant: Solid	18.88 g	Dairy
Pistachios Variant: Roasted, unsalted	18.4 g	Nuts
Cashews Variant: Roasted, unsalted	17.4 g	Nuts
Oats Variant: Dry	16.9 g	Cereals and grains
Chia seeds Variant: Dry	16.5 g	Seeds
Cañihua Variant: Yellow variety	15.7 g	Cereals and grains
Walnuts Variant: Raw	14.56 g	Nuts
Cañihua Variant: Grain flakes	14.5 g	Cereals and grains
Cañihua Variant: Grey variety	14 g	Cereals and grains
Cañihua Variant: Brown variety	13.8 g	Cereals and grains
Quinoa Variant: Raw	13.6 g	Cereals and grains
Buckwheat Variant: Raw	13.3 g	Cereals and grains
Egg Variant: Cooked	12.6 g	Eggs
Kiwicha Variant: Dry grain	12.2 g	Cereals and grains
Wheat pasta Variant: Dry	12 g	Cereals and grains
Wheat pasta Variant: Wholegrain dry	11.8 g	Cereals and grains
Cottage cheese Variant: Whole	11.62 g	Dairy
Tarwi Variant: Cooked	11.6 g	Legumes
Wholegrain wheat flour Variant: Dry	11.4 g	Cereals and grains
Millet Variant: Raw	11 g	Cereals and grains
White wheat flour Variant: Dry	9.03 g	Cereals and grains
Lentils Variant: Cooked	9 g	Legumes
Chickpeas Variant: Cooked	8.9 g	Legumes
Beans Variant: Cooked	8.7 g	Legumes
Maca Variant: Flour	8.7 g	Other
Corn flour Variant: Dry	7.56 g	Cereals and grains
Mung beans Variant: Cooked	7.54 g	Legumes
Wheat pasta Variant: Wholegrain cooked	7.35 g	Cereals and grains
Purple corn Variant: Dry grain	7.3 g	Cereals and grains
Brown rice Variant: Raw	7.25 g	Cereals and grains
White rice Variant: Raw	7.1 g	Cereals and grains
Garlic Variant: Raw	6.4 g	Vegetables
Wheat pasta Variant: Cooked	6.1 g	Cereals and grains
Dill Variant: Raw	3.93 g	Vegetables
Fig Variant: Dried fig	3.6 g	Fruits
Millet Variant: Cooked	3.5 g	Cereals and grains
Plain yoghurt Variant: Plain	3.5 g	Dairy
Whole milk Variant: Liquid	3.42 g	Dairy
Sweet corn Variant: Fresh grain	3.3 g	Cereals and grains
Kefir Variant: Plain	3.19 g	Dairy
Sour cream Variant: Whole	3.07 g	Dairy
Raisins Variant: Dry	3 g	Fruits
Parsley Variant: Raw	2.97 g	Vegetables
Spinach Variant: Raw	2.9 g	Vegetables
Dried apricots Variant: Dry	2.88 g	Fruits
Quinoa Variant: Cooked	2.8 g	Cereals and grains
Broccoli Variant: Raw	2.8 g	Vegetables
White rice Variant: Cooked	2.7 g	Cereals and grains
Asparagus Variant: Cooked	2.69 g	Vegetables
Brown rice Variant: Cooked	2.58 g	Cereals and grains
Asparagus Variant: Raw	2.46 g	Vegetables
Artichoke Variant: Raw	2.2 g	Vegetables
Potato Variant: Raw, peeled	2.02 g	Vegetables
Sweet potato Variant: Raw	2 g	Vegetables
Avocado Variant: Raw	1.9 g	Fruits
Green beans Variant: Raw	1.83 g	Vegetables
Cauliflower Variant: Raw	1.81 g	Vegetables
Potato Variant: Boiled in water	1.8 g	Vegetables
Green beans Variant: Cooked	1.75 g	Vegetables
Prunes Variant: Dry	1.63 g	Fruits
Beetroot Variant: Raw	1.61 g	Vegetables
Cauliflower Variant: Cooked	1.6 g	Vegetables
Leek Variant: Raw	1.5 g	Vegetables
Beetroot Variant: Cooked	1.44 g	Vegetables
Zucchini Variant: Raw	1.21 g	Vegetables
Raspberries Variant: Raw fruit	1.19 g	Fruits
Melon Variant: Raw fruit	1.13 g	Fruits
Ginger Variant: Raw	1.1 g	Vegetables
Banana Variant: Raw	1.06 g	Fruits
Pumpkin Variant: Raw	1.05 g	Vegetables
Eggplant Variant: Raw	0.98 g	Vegetables
Zucchini Variant: Cooked	0.93 g	Vegetables
Fig Variant: Black fig	0.9 g	Fruits
Turnip Variant: Raw	0.9 g	Vegetables
Blueberries Variant: Raw fruit	0.87 g	Fruits
Eggplant Variant: Cooked	0.83 g	Vegetables
Pumpkin Variant: Cooked	0.81 g	Vegetables
Orange Variant: Raw fruit	0.75 g	Fruits
Turnip Variant: Cooked	0.75 g	Vegetables
Plum Variant: Raw fruit	0.7 g	Fruits
Watermelon Variant: Raw fruit	0.69 g	Fruits
Peach Variant: Raw fruit	0.67 g	Fruits
Butter Variant: Unsalted	0.64 g	Oils and fats
Strawberry Variant: Raw fruit	0.63 g	Fruits
Celery stalk Variant: Raw	0.63 g	Vegetables
Caigua Variant: Raw	0.5 g	Vegetables