Protein per 100 g — sortable food table

Every food in the Procaaf database with its protein, calories, carbs and fats per 100 g. Sort by any column, filter by vegetarian, non-veg or liquid, and click a food to see portion-by-portion numbers. The last column is protein density — the share of a food's calories that come from protein, which is what actually matters when you are eating in a deficit.

285 foods · values per 100 g

Protein, calories, carbs and fats per 100 g for every food in the Procaaf database

Soy Protein Isolate	88 g	370	0 g	3 g	95%
Casein Protein	80 g	375	5 g	3 g	85%
Pea Protein Isolate	80 g	380	4 g	5 g	84%
Whey Protein	80 g	400	8 g	6 g	80%
Seitan (wheat gluten)	75 g	370	14 g	1.9 g	81%
Spirulina	57 g	290	24 g	8 g	79%
Soya Chunks (dry)	52 g	345	33 g	0.5 g	60%
Nutritional Yeast	45 g	325	36 g	5 g	55%
Jamón Ibérico	43 g	375	0 g	22 g	46%
Parmesan	38 g	431	4.1 g	29 g	35%
Parmigiano Reggiano	38 g	431	4.1 g	29 g	35%
Bacon	37 g	541	1.4 g	42 g	27%
Beef Jerky	33 g	410	11 g	26 g	32%
Rabbit	33 g	173	0 g	3.5 g	76%
Hemp Seeds	32 g	553	8.7 g	49 g	23%
Pecorino Romano	32 g	387	0 g	27 g	33%
Chicken Breast	31 g	165	0 g	3.6 g	75%
Chicken Wing	30 g	203	0 g	8.1 g	59%
Gruyère	30 g	413	0.4 g	32 g	29%
Matcha (powder)	30 g	324	39 g	5.3 g	37%
Protein Bar	30 g	380	40 g	12 g	32%
Pumpkin Seeds	30 g	559	11 g	49 g	21%
Tuna (fresh)	30 g	144	0 g	1 g	83%
Turkey Breast	30 g	135	0 g	1 g	89%
Venison	30 g	158	0 g	3.2 g	76%
Anchovies	29 g	210	0 g	10 g	55%
Emmental	28 g	380	1 g	30 g	29%
Mozzarella	28 g	280	3.1 g	17 g	40%
Buffalo Wing	27 g	290	0.5 g	20 g	37%
Goat Meat	27 g	143	0 g	3 g	76%
Ground Turkey	27 g	189	0 g	8 g	57%
Pork Loin	27 g	242	0 g	14 g	45%
Veal (roasted)	27 g	172	0 g	6.6 g	63%
Beef Burger Patty (80/20)	26 g	254	0 g	17 g	41%
Canned Tuna (water)	26 g	116	0 g	0.8 g	90%
Chicken Thigh	26 g	209	0 g	11 g	50%
Clams	26 g	148	5.1 g	2 g	70%
Comté	26 g	410	0 g	34 g	25%
Ground Beef (85/15)	26 g	250	0 g	15 g	42%
Lean Beef	26 g	217	0 g	12 g	48%
Prosciutto	26 g	195	0.5 g	10 g	53%
Prosciutto di Parma	26 g	195	0 g	10 g	53%
Peanuts	25.8 g	567	16 g	49 g	18%
Aged Gouda	25 g	356	2.2 g	27 g	28%
Cheddar	25 g	402	1.3 g	33 g	25%
Edam (Dutch)	25 g	357	1.4 g	28 g	28%
Goose (roasted)	25 g	305	0 g	22 g	33%
Gouda	25 g	356	2.2 g	27 g	28%
Lamb Chop	25 g	294	0 g	21 g	34%
Manchego (Spanish)	25 g	393	0.1 g	32.9 g	25%
Peanut Butter	25 g	588	20 g	50 g	17%
Sardines	25 g	208	0 g	11 g	48%
Sharp Cheddar	25 g	403	1.3 g	33 g	25%
Chorizo	24 g	455	1.9 g	38 g	21%
Colby Cheese	24 g	394	2.6 g	32 g	24%
Monterey Jack	24 g	373	0.7 g	30 g	26%
Mussels	24 g	172	7.4 g	4.5 g	56%
Pepper Jack	24 g	358	1 g	29 g	27%
Ribeye Steak	24 g	291	0 g	21 g	33%
Sea Bass	24 g	124	0 g	2.6 g	77%
Shrimp	24 g	99	0.2 g	0.3 g	97%
Atlantic Cod (cooked)	23 g	105	0 g	0.9 g	88%
BBQ Beef Brisket	22 g	246	5 g	15 g	36%
Deli Roast Beef	22 g	117	1.5 g	3 g	75%
Fried Shrimp	22 g	242	11 g	12 g	36%
Italian Salami	22 g	336	2.4 g	26 g	26%
Pepperoni	22 g	504	1.2 g	46 g	17%
Pulled Pork (BBQ)	22 g	219	6 g	12 g	40%
Salami	22 g	336	2.4 g	26 g	26%
Roquefort	21.5 g	369	2 g	30.6 g	23%
Almond Butter	21 g	614	19 g	56 g	14%
Almonds	21 g	579	22 g	50 g	15%
Brie	21 g	334	0.5 g	28 g	25%
Gorgonzola	21 g	353	2.3 g	29 g	24%
Halloumi	21 g	316	2.2 g	25 g	27%
Ham	21 g	145	1.5 g	6 g	58%
Scallops	21 g	111	5.4 g	0.8 g	76%
Sunflower Seeds	21 g	584	20 g	51 g	14%
Trout	21 g	148	0 g	6.6 g	57%
Beef Liver	20 g	135	3.9 g	3.6 g	59%
Paneer	20 g	296	3.4 g	22 g	27%
Pistachios	20 g	560	28 g	45 g	14%
Pomfret	20 g	96	0 g	2.9 g	83%
Prawns	20 g	106	0.9 g	1.7 g	75%
Salmon	20 g	208	0 g	13 g	38%
Snapper	20 g	100	0 g	1.3 g	80%
Tempeh	20 g	193	7.6 g	11 g	41%
Tilapia	20 g	96	0 g	1.7 g	83%
Camembert	19.8 g	300	0.5 g	24.3 g	26%
Crab	19 g	97	0 g	1.5 g	78%
Duck Breast	19 g	337	0 g	28 g	23%
Haddock	19 g	87	0 g	0.7 g	87%
Lobster	19 g	89	0 g	0.9 g	85%
Mackerel	19 g	205	0 g	14 g	37%
Smoked Mackerel	19 g	354	0 g	31 g	21%
American Cheese Slice	18 g	371	8 g	30 g	19%
Cashews	18 g	553	30 g	44 g	13%
Cod	18 g	82	0 g	0.7 g	88%
Flax Seeds	18 g	534	29 g	42 g	13%
Fried Catfish	18 g	229	8 g	13 g	31%
Herring	18 g	158	0 g	9 g	46%
Meatloaf	18 g	235	8 g	15 g	31%
Poppy Seeds	18 g	525	28 g	42 g	14%
Sesame Seeds	18 g	573	23 g	50 g	13%
Smoked Salmon (lox)	18 g	117	0 g	4.3 g	62%
Squid (cooked)	18 g	175	7.8 g	7.5 g	41%
Buffalo Mozzarella	17 g	288	1.2 g	24 g	24%
Burrata	17 g	330	3 g	28 g	21%
Chia Seeds	17 g	486	42 g	31 g	14%
Chicken Liver	17 g	119	0.7 g	4.8 g	57%
Deli Turkey Slice	17 g	104	4 g	3 g	65%
Firm Tofu	17 g	144	2.8 g	8.7 g	47%
Tahini	17 g	595	21 g	54 g	11%
Rolled Oats (dry)	16.9 g	389	66.3 g	6.9 g	17%
Soybeans (cooked)	16.6 g	173	9.9 g	9 g	38%
Deli Ham Slice	16 g	145	3 g	8 g	44%
Egg Yolk	16 g	322	3.6 g	27 g	20%
Squid / Calamari	16 g	92	3 g	1.4 g	70%
Breaded Chicken Tender	15 g	263	15 g	15 g	23%
Hazelnuts	15 g	628	17 g	61 g	10%
Maryland Crab Cake	15 g	214	9 g	13 g	28%
Octopus	15 g	82	2.2 g	1 g	73%
Walnuts	15 g	654	14 g	65 g	9%
Black Pudding	14.6 g	379	15 g	30 g	15%
Brazil Nuts	14 g	656	12 g	66 g	9%
Feta	14 g	264	4.1 g	21 g	21%
Pâté (liver)	14 g	319	1.5 g	28 g	18%
Pickled Herring	14 g	262	9.6 g	18 g	21%
Pine Nuts	14 g	673	13 g	68 g	8%
Trail Mix	14 g	462	45 g	29 g	12%
Duck Egg	13 g	185	1.4 g	14 g	28%
Falafel	13 g	333	32 g	18 g	16%
Quail Egg	13 g	158	0.4 g	11 g	33%
Whole Egg	13 g	155	1.1 g	11 g	34%
Whole Grain Bread	13 g	247	41 g	3.5 g	21%
Bratwurst	12 g	333	3 g	30 g	14%
Cheese Quesadilla	12 g	290	25 g	15 g	17%
Edamame	12 g	121	8.9 g	5.2 g	40%
Frankfurter	12 g	290	3 g	26 g	17%
Low-fat Cottage Cheese	12 g	72	2.7 g	1 g	67%
Pork Sausage	12 g	301	2 g	27 g	16%
Quark	12 g	68	4 g	0.3 g	71%
Sourdough Bread	12 g	289	56 g	1.4 g	17%
Whole-grain O Cereal	12 g	379	73 g	6.7 g	13%
Bajra / Pearl Millet Flour	11 g	361	67 g	5 g	12%
Cottage Cheese	11 g	98	3.4 g	4.3 g	45%
Egg White	11 g	52	0.7 g	0.2 g	85%
Icelandic Skyr	11 g	63	4 g	0.2 g	70%
Ricotta	11 g	174	3 g	13 g	25%
Skyr	11 g	63	4 g	0.2 g	70%
Whole Wheat Roti	11 g	297	56 g	3.7 g	15%
Jowar / Sorghum Flour	10.4 g	329	72 g	1.9 g	13%
Granola	10.1 g	471	64 g	20 g	9%
Bagel	10 g	250	49 g	1.5 g	16%
Brioche	10 g	346	45 g	14 g	12%
Granola Bar	10 g	471	64 g	20 g	8%
Hot Dog (beef)	10 g	290	4 g	26 g	14%
Knäckebröd	10 g	335	71 g	2 g	12%
Muesli	10 g	362	66 g	5.9 g	11%
NY-style Bagel	10 g	257	51 g	1.5 g	16%
Rye Crispbread (Scandinavian)	9.7 g	366	78 g	1.3 g	11%
Pork Belly	9.3 g	518	0 g	53 g	7%
Pecans	9.2 g	691	14 g	72 g	5%
Baguette	9 g	274	55 g	1.5 g	13%
Bavarian Brezel	9 g	313	62 g	3 g	12%
Black Lentils (cooked)	9 g	132	20 g	0.5 g	27%
Ciabatta	9 g	271	52 g	3 g	13%
Greek Yogurt	9 g	97	3.6 g	5 g	37%
Green Lentils (cooked)	9 g	116	20 g	0.4 g	31%
Naan Bread	9 g	310	55 g	6 g	12%
Pinto Beans (cooked)	9 g	143	26 g	0.7 g	25%
Pita Bread	9 g	275	55 g	1.2 g	13%
Red Lentils (cooked)	9 g	116	20 g	0.4 g	31%
White Bread	9 g	265	49 g	3.2 g	14%
Black Beans (cooked)	8.9 g	132	23.7 g	0.5 g	27%
Chana Dal (cooked)	8.9 g	164	27 g	2.6 g	22%
Chickpeas (cooked)	8.9 g	164	27 g	2.6 g	22%
English Muffin	8.9 g	227	44 g	1.7 g	16%
Cannellini Beans (cooked)	8.7 g	130	23 g	0.5 g	27%
Rajma / Kidney Beans (cooked)	8.7 g	127	22.8 g	0.5 g	27%
Pumpernickel Bread	8.5 g	250	47 g	3.1 g	14%
Rye Bread	8.5 g	259	48 g	3.3 g	13%
Croissant	8.2 g	406	45 g	21 g	8%
Flour Tortilla	8.2 g	306	50 g	7.9 g	11%
Navy Beans (cooked)	8.2 g	140	26 g	0.6 g	23%
Soft Pretzel (German)	8.2 g	338	71 g	3.1 g	10%
British Scone	8 g	355	54 g	12 g	9%
Focaccia (Italian)	8 g	249	42 g	6 g	13%
Labneh	8 g	174	4 g	14 g	18%
Pierogi (potato & cheese)	8 g	210	30 g	6 g	15%
Rice Cake	8 g	387	82 g	2.8 g	8%
Urad Dal (cooked)	8 g	105	18 g	0.4 g	30%
Belgian-style Waffle	7.9 g	291	33 g	14 g	11%
Hummus	7.9 g	166	14 g	9.6 g	19%
Macadamia Nuts	7.9 g	718	14 g	76 g	4%
Lima Beans (cooked)	7.8 g	115	20.9 g	0.4 g	27%
Black-Eyed Peas (cooked)	7.7 g	116	21 g	0.5 g	27%
French Toast	7.7 g	229	25 g	11 g	13%
Hush Puppies	7.7 g	337	47 g	14 g	9%
Corn Flakes	7.5 g	357	84 g	0.4 g	8%
Ragi / Finger Millet Flour	7.3 g	328	72 g	1.3 g	9%
Toor / Arhar Dal (cooked)	7.2 g	116	21 g	0.4 g	25%
Cornbread	7 g	330	50 g	12 g	8%
Cornmeal (dry)	7 g	370	79 g	3.6 g	8%
Hard Taco Shell	7 g	469	61 g	22 g	6%
Moong Dal (cooked)	7 g	105	19 g	0.4 g	27%
Oysters	7 g	68	3.9 g	2.5 g	41%
Plain Paratha	7 g	322	40 g	15 g	9%
Southern Biscuit	7 g	353	45 g	16 g	8%
Tortilla Chips	7 g	489	63 g	24 g	6%
Garlic	6.4 g	149	33 g	0.5 g	17%
Mac & Cheese (prepared)	6.4 g	164	20 g	6.6 g	16%
Pancake (buttermilk)	6.4 g	227	28 g	10 g	11%
Cream Cheese	6 g	342	4 g	34 g	7%
Crêpe (French)	6 g	195	26 g	7.5 g	12%
Israeli Couscous (cooked)	6 g	176	35 g	1 g	14%
Madeleine	6 g	415	51 g	21 g	6%
Refried Beans	6 g	100	15 g	2 g	24%
Silken Tofu	6 g	55	2 g	3 g	44%
Crumpet	5.9 g	177	36 g	0.7 g	13%
Nori (seaweed)	5.8 g	35	5.1 g	0.3 g	66%
Corn Tortilla	5.7 g	218	45 g	2.9 g	10%
Spätzle	5.6 g	158	30 g	1.6 g	14%
Green Peas	5.4 g	81	14 g	0.4 g	27%
Onion Rings	5.4 g	411	39 g	26 g	5%
Soba Noodles (cooked)	5.1 g	99	21 g	0.1 g	21%
Arepa (Corn Cake)	5 g	220	46 g	2.5 g	9%
Farro (cooked)	5 g	130	26 g	1 g	15%
Orzo (cooked)	5 g	130	25 g	1 g	15%
Pasta (cooked)	5 g	131	25 g	1.1 g	15%
Ramen Noodles (cooked)	5 g	152	21 g	5.5 g	13%
Speculoos / Biscoff	5 g	484	65 g	22 g	4%
Whole Wheat Pasta (cooked)	5 g	124	27 g	1.4 g	16%
Mascarpone	4.8 g	429	3.6 g	44 g	4%
British Porridge (with milk)	4.5 g	116	16 g	3.7 g	16%
Egg Noodles (cooked)	4.5 g	138	25 g	2 g	13%
Frosted Flakes Cereal	4.5 g	375	91 g	0.4 g	5%
Quinoa (cooked)	4.4 g	120	21.3 g	1.9 g	15%
Kale	4.3 g	49	9 g	0.9 g	35%
Beef Gravy	4 g	60	6 g	2.4 g	27%
Frosted Toaster Pastry	4 g	400	71 g	10 g	4%
Injera (Teff Flatbread)	4 g	130	27 g	0.7 g	12%
Wild Rice (cooked)	4 g	101	21.3 g	0.3 g	16%
Yellow Mustard	4 g	66	6 g	3 g	24%
Teff (cooked)	3.9 g	101	20 g	0.7 g	15%
Amaranth (cooked)	3.8 g	102	19 g	1.6 g	15%
Buffalo Milk	3.8 g	97	5.2 g	6.9 g	16%
Couscous (cooked)	3.8 g	112	23.2 g	0.2 g	14%
Kefir	3.8 g	41	4.5 g	0.9 g	37%
Goat Milk	3.6 g	69	4.5 g	4.1 g	21%
Millet (cooked)	3.5 g	119	23.7 g	1 g	12%
Plain Yogurt	3.5 g	61	4.7 g	3.3 g	23%
Potato Gnocchi	3.5 g	143	30 g	0.5 g	10%
Brussels Sprouts	3.4 g	43	9 g	0.3 g	32%
Buckwheat (cooked)	3.4 g	92	19.9 g	0.6 g	15%
French Fries	3.4 g	312	41 g	15 g	4%
Skim Milk	3.4 g	34	5 g	0.1 g	40%
Artichoke	3.3 g	47	11 g	0.2 g	28%
Buttermilk	3.3 g	40	4.8 g	0.9 g	33%
Coconut (fresh)	3.3 g	354	15 g	33 g	4%
Soy Milk	3.3 g	33	1.8 g	1.8 g	40%
Sweet Corn	3.3 g	86	19 g	1.4 g	15%
Chestnuts (roasted)	3.2 g	245	53 g	2.2 g	5%
Chocolate Milk	3.2 g	83	10.3 g	3.4 g	15%
Whole Milk	3.2 g	61	4.8 g	3.3 g	21%
Bulgur (cooked)	3.1 g	83	18.6 g	0.2 g	15%
Raisins	3.1 g	299	79 g	0.5 g	4%
White Mushroom	3.1 g	22	3.3 g	0.3 g	56%
Basmati Rice (cooked)	3 g	121	25.2 g	0.4 g	10%
Half & Half	3 g	131	4.3 g	12 g	9%
Mung Sprouts	3 g	30	5.9 g	0.2 g	40%
Udon Noodles (cooked)	3 g	129	25 g	0.6 g	9%
Vanilla Milkshake	3 g	112	18 g	3 g	11%
Brown Rice (cooked)	2.7 g	123	25.6 g	1 g	9%
White Rice (cooked)	2.7 g	130	28 g	0.3 g	8%
Avocado	2 g	160	8.5 g	15 g	5%
Potato	2 g	77	17 g	0.1 g	10%
Sweet Potato	1.6 g	86	20 g	0.1 g	7%
Banana	1.1 g	89	23 g	0.3 g	5%
Butter	0.9 g	717	0.1 g	81 g	1%
Apple	0.3 g	52	14 g	0.2 g	2%
Honey	0.3 g	304	82 g	0 g	0%
Coconut Oil	0 g	862	0 g	100 g	0%
Ghee	0 g	900	0 g	100 g	0%
Olive Oil	0 g	884	0 g	100 g	0%

Highest protein foods per 100 g

Best protein-to-calorie ratios

These foods give the most protein for the fewest calories — the list to shop from when you are cutting.

Shrimp — 97% of calories from protein
Soy Protein Isolate — 95% of calories from protein
Canned Tuna (water) — 90% of calories from protein
Turkey Breast — 89% of calories from protein
Atlantic Cod (cooked) — 88% of calories from protein
Cod — 88% of calories from protein
Haddock — 87% of calories from protein
Casein Protein — 85% of calories from protein
Egg White — 85% of calories from protein
Lobster — 85% of calories from protein