Protein Per Calorie

Food
% calories from protein g protein/ 100 kcal serving (g)Bioavailability
Soy protein isolate

Tuna in water
97.6
95.2
78
30
26
101
King prawns/shrimp
89.6
127
Chicken breast
88.4
36
80
Egg whites
88
18.3
200
Prawns
88
22
149
Cod fillet
85.6
15
120
83
Tilapia
80.8
20
78
83
Whey protein
80
61
25
104
Scallops
80
7.3
120
Beef fillet steak
78.4
28
70
Seitan (wheat gluten)
78.4
36
70
Turkey breast
78
45
63
0% Greek yoghurt
70
32
170
Pork loin steak
66
65
48
Cottage cheese
62
54
135
55.2
24
95
50
57
58
83
Salmon
45.6
20
46
83
Tofu
44.4
17
161
40
25
80
Tempeh
39.2
14
52
Soya milk
36.4
43
290
Kale
34.4
10.75
200
34
37
86.45
Broccoli
33.6
14.6
300
Parmesan
32.8
33
25
Red lentils
30.4
35
100
Edam
29.6
41
29
Black beans
28.8
22
175
49
28
60
200
91
Black-eyed beans
27.6
26
78
49
Baked beans
23.2
28
138
Cheddar
23.2
42
24
Stilton
23.2
26
25
Chickpeas
22.4
22
78
Sausage
20.8
42
47
Peanuts
17.6
61
16
Mixed beans
16.4
17
100
Peanut butter
16
84
15
Quorn mince
Sardines in brine
Edamame beans
Poached eggs
Semi-skimmed milk
83
79
80
79
49
100
49
Cashew nuts
14.8
17
17.2
Almonds
13.6
21
16
Quinoa
12
6.1
27
Hummous
9.2
15
31
Food
% calories from protein
g protein/
Tuna in water
95.2
30
King prawns/shrimp
89.6
Chicken breast
88.4
36
88
22
Cod fillet
85.6
15
Tilapia
80.8
20
80
7.3
78.4
28
Turkey breast
78
45
Pork loin steak
66
65
Sardines in brine
50
57
Salmon
45.6
20
Sausage
20.8
42
Prawns
Scallops
Beef fillet steak
Egg whites
88
18.3
Whey protein
80
61
0% Greek yoghurt
70
32
Cottage cheese
62
54
Poached eggs
34
37
Parmesan
32.8
33
Edam
29.6
41
28
60
Cheddar
23.2
42
Stilton
23.2
26
Soy protein isolate
97.6
78
78.4
36
Quorn mince
55.2
24
Semi-skimmed milk
Tofu
44.4
17
40
25
Tempeh
39.2
14
Soya milk
36.4
43
Kale
34.4
10.75
Broccoli
33.6
14.6
Red lentils
30.4
35
Black beans
28.8
22
Black-eyed beans
27.6
26
Baked beans
23.2
28
Chickpeas
22.4
22
Peanuts
17.6
61
Mixed beans
16.4
17
Peanut butter
16
84
Cashew nuts
14.8
17
Almonds
13.6
21
Quinoa
12
6.1
Hummous
9.2
15
Edamame beans
Food
% calories from protein
g protein/
100 kcal serving
Tuna in water
95.2
30
Meat/fish
101
King prawns/shrimp
89.6
Meat/fish
127
Chicken breast
88.4
36
Meat/fish
80
88
22
Meat/fish
149
Cod fillet
85.6
15
Meat/fish
120
Tilapia
80.8
20
Meat/fish
78
Prawns
Scallops
80
7.3
Meat/fish
120
78.4
28
Meat/fish
70
Turkey breast
78
45
Meat/fish
63
Pork loin steak
66
65
Meat/fish
48
Sardines in brine
50
57
Meat/fish
58
Salmon
45.6
20
Meat/fish
46
Sausage
20.8
42
Meat/fish
47
Egg whites
88
18.3
Dairy/egg
200
Whey protein
80
61
Dairy/egg
25
0% Greek yoghurt
70
32
Dairy/egg
170
Cottage cheese
62
54
Dairy/egg
135
Poached eggs
34
37
Dairy/egg
86.45
Parmesan
32.8
33
Dairy/egg
25
Edam
29.6
41
Dairy/egg
29
Beef fillet steak
Semi-skimmed milk
28
60
Dairy/egg
200
Cheddar
23.2
42
Dairy/egg
24
Stilton
23.2
26
Dairy/egg
25
Soy protein isolate
97.6
78
Vegetable
26
78.4
36
Vegetable
70
Quorn mince
55.2
24
Vegetable
95
Tofu
44.4
17
Vegetable
161
40
25
Vegetable
80
Tempeh
39.2
14
Vegetable
52
Soya milk
36.4
43
Vegetable
290
Kale
34.4
10.75
Vegetable
200
Broccoli
33.6
14.6
Vegetable
300
Red lentils
30.4
35
Vegetable
100
Black beans
28.8
22
Vegetable
175
Black-eyed beans
27.6
26
Vegetable
78
Baked beans
23.2
28
Vegetable
138
Chickpeas
22.4
22
Vegetable
78
Peanuts
17.6
61
Vegetable
16
Mixed beans
16.4
17
Vegetable
100
Peanut butter
16
84
Vegetable
15
Cashew nuts
14.8
17
Vegetable
17.2
Almonds
13.6
21
Vegetable
16
Quinoa
12
6.1
Vegetable
27
Hummous
9.2
15
Vegetable
31
Edamame beans
Meat/fish
Dairy/egg
Vegetable
Foods by protein
100
90
80
70
60
50
g protein/
40
30
20
10
0
0
10
20
30
40
50
60
% total calories contributed by protein
Foods by protein
100
90
80
70
60
g protein/
50
40
30
70
80
90
10
70
60
g protein/
50
40
30
20
10
0
0
10
20
30
40
50
60
% total calories contributed by protein

100 kcal serving (g)
Bioavailability
101
83
127
80
79
149
120
83
78
83
120
70
80
63
79
48
58
83
46
83
47
200
25
104
170
135
86.45
100
25
29
200
24
25
26
70
95
91
70
80
90
161
80
49
52
290
200
300
100
175
49
78
49
138
78
16
100
15
17.2
16
27
31
Bioavailability
83
79
83
83
80
79
83
83
104
100
49
91
49
49
49
49
80
90
100
80
90
100

Protein Per Calorie

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Protein Per Calorie

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Food

% calories from protein g protein/ 100 kcal serving (g)Bioavailability

Soy protein isolate

Beef fillet steak

Seitan (wheat gluten)

Pork loin steak

% calories from protein

Pork loin steak

Soy protein isolate

Seitan (wheat gluten)

% calories from protein

100 kcal serving

Pork loin steak

Beef fillet steak

Soy protein isolate

Seitan (wheat gluten)

% total calories contributed by protein

% total calories contributed by protein

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