Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question. Not all protein is equally digestible. Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating the protein quality based on the amino acid requirements of humans.
Meat and mock meat
(grams per 100 grams)
Common red meats
- Beef, cooked - 16.9 to 40.6
- high scores: braised eye-of-round steak 40.62; broiled t-bone steak (porterhouse) 32.11; grilled lean steak 31.0
- average score: baked lean (ground beef) 24.47
- low score: corned beef: 16.91
- Lamb, cooked - 20.91 to 50.9
- average score: grilled lean lamb chop 29.2
Less-common meat
White meat
- Chicken: 27 to 32
- high score: grilled breast without skin 32
- Pork: 26 to 32
- high score: grilled lean chop 31.6
- Fish 20.3 to 24.9
- high score: grilled salmon 24.2 to 24.6; tuna canned in brine 23.5 to 24.9
- medium score: baked cod 23.9
- low score: farmed Atlantic salmon 20.4 (USDA); grilled mackerel 20.3 to 20.8; grilled cod 20.8
- Mock meat (cooked vegetarian preparations): 18.53 to 28.9
- Seafood 10.0 to 22.6
- crab canned in brine 18.1
- cooked mussels 16.7 to 17.7
- cooked prawns 15.4 to 22.6
- crabsticks 10.0
Dairy
(grams per 100 grams)
Cheese
Milk and Yogurt
- Goat milk: 4.9 to 9.9
- Yogurt: 4.8 to 5.7
- Whole milk yogurt 5.7
- Plain Greek-style yogurt 5.7
- Low-fat plain yogurt 4.8
- Cow milk (fluid, raw, pasteurized, whole, semi-skimmed, skimmed): 3.2 to 3.5
Eggs
- Cooked chicken eggs: 10.62 to 14.1
Vegetables, legumes, grains and nuts
(grams per 100 grams)
Vegetables
- Wolffia arrhiza, dry weight: 40
- boiled chia seeds: 16
- dried sheets of Nori seaweed: 5.81
- ready-to-eat starchy tubers: 0.87 to 6.17
- high scores: home-prepared potato pancakes 6.17; French fries 3.18 to 4.03
- average scores: baked potato 2.5; boiled yam 1.49
- low scores: boiled sweet potato 1.6
- ready-to-eat green vegetables: 0.33 to 3.11
Legumes
Grains
- Wheat flour (brown): 12.2 to 12.6
- Oatmeal: 11.2
- Crackers: 7.43
- Bread: 6.7 to 11.4
- Brown bread 7.9
- White bread 7.9
- Pasta: 4.8 to 6.6
- Fresh cooked pasta 6.6
- Dried cooked pasta 4.8
- Rice: 2.6 to 10.9
- Easy cook boiled rice 2.6 to 10.9
- Porridge oats: 3.0
Nuts
Other food elements
Natural protein concentrates (often used in bodybuilding or as sports dietary supplements):
Bibliography
- - data computed from their database.
- - data transferred from this resource document.
See also
References