Protein
6.3g protein
in 1 large egg (50 g)
12.6 g of protein and 143 kcal in 100 g
8.8 g of protein per 100 kcal
Free tools
Protein in foods: per portion and per 100 g
Choose a food and an amount, in grams or as a common portion, and the lookup shows how much protein it holds. Every value comes from a USDA FoodData Central record, and each food's own page links its record. The table under the lookup ranks all 50 foods by protein per 100 g.
| Food | Protein per 100 g | Protein per 100 kcal | Protein in a common portion |
|---|---|---|---|
| Parmesan | 35.8 g | 9.1 g | 10.1 g in 1 oz of parmesan |
| Beef jerky | 33.2 g | 8.1 g | 6.6 g in 1 large piece of beef jerky |
| Chicken breast | 31.0 g | 18.8 g | 26.7 g in half a chicken breast |
| Steak | 30.3 g | 16.1 g | 25.7 g in 3 oz of steak |
| Pumpkin seeds | 30.2 g | 5.4 g | 8.6 g in 1 oz of pumpkin seeds |
| Turkey breast | 30.1 g | 20.5 g | 25.6 g in 3 oz of turkey breast |
| Pork loin | 30.0 g | 18.5 g | 41.1 g in 1 boneless pork chop |
| Ground beef | 25.9 g | 10.4 g | 20.0 g in 1 burger patty |
| Chicken thigh | 24.8 g | 13.8 g | 28.7 g in 1 chicken thigh |
| Sardines | 24.6 g | 11.8 g | 22.7 g in 1 can of sardines |
| Peanuts | 24.4 g | 4.1 g | 6.9 g in 1 oz of peanuts |
| Cheddar | 23.3 g | 5.7 g | 4.0 g in 1 slice of cheddar |
| Cod | 22.8 g | 21.7 g | 41.1 g in 1 cod fillet |
| Shrimp | 22.8 g | 19.1 g | 19.4 g in 3 oz of shrimp |
| Peanut butter | 22.2 g | 3.7 g | 7.1 g in 2 tablespoons of peanut butter |
| Mozzarella | 22.2 g | 7.4 g | 6.3 g in 1 oz of mozzarella |
| Salmon | 22.1 g | 10.7 g | 39.3 g in half a salmon fillet |
| Almonds | 21.2 g | 3.7 g | 6.0 g in 1 oz of almonds (23 almonds) |
| Pistachios | 21.1 g | 3.7 g | 6.0 g in 1 oz of pistachios (49 kernels) |
| Tempeh | 20.3 g | 10.6 g | 33.7 g in 1 cup of tempeh |
| Canned tuna | 19.0 g | 21.1 g | 20.3 g in 1 can of tuna, drained |
| Ham | 16.6 g | 10.1 g | 4.6 g in 1 slice of ham |
| Chia seeds | 16.5 g | 3.4 g | 4.7 g in 1 oz of chia seeds |
| Oats | 13.2 g | 3.5 g | 3.6 g in a third of a cup of dry oats |
| Eggs | 12.6 g | 8.8 g | 6.3 g in 1 large egg |
| Whole-wheat bread | 12.5 g | 4.9 g | 4.0 g in 1 slice of whole-wheat bread |
| Edamame | 11.9 g | 9.8 g | 18.5 g in 1 cup of edamame |
| Egg whites | 10.9 g | 21.0 g | 3.6 g in the white of 1 large egg |
| Cottage cheese | 10.5 g | 12.9 g | 23.6 g in 1 cup of cottage cheese |
| Greek yogurt | 10.3 g | 16.9 g | 16.1 g in 1 container of Greek yogurt |
| Tofu | 9.0 g | 11.6 g | 11.4 g in half a cup of tofu |
| Lentils | 9.0 g | 7.8 g | 17.9 g in 1 cup of cooked lentils |
| Chickpeas | 8.9 g | 5.4 g | 14.5 g in 1 cup of cooked chickpeas |
| Black beans | 8.9 g | 6.7 g | 15.2 g in 1 cup of cooked black beans |
| White bread | 8.9 g | 3.3 g | 2.6 g in 1 slice of white bread |
| Kidney beans | 8.7 g | 6.8 g | 15.3 g in 1 cup of cooked kidney beans |
| Hummus | 7.8 g | 3.3 g | 1.2 g in 1 tablespoon of hummus |
| Pasta | 5.8 g | 3.7 g | 7.2 g in 1 cup of cooked spaghetti |
| Green peas | 5.2 g | 6.6 g | 4.1 g in half a cup of green peas |
| Quinoa | 4.4 g | 3.7 g | 8.1 g in 1 cup of cooked quinoa |
| Plain yogurt | 3.5 g | 5.7 g | 5.9 g in 1 small container of yogurt |
| Soy milk | 3.3 g | 6.1 g | 7.9 g in 1 cup of soy milk |
| Milk | 3.2 g | 5.2 g | 7.7 g in 1 cup of milk |
| Broccoli | 2.8 g | 8.3 g | 2.6 g in 1 cup of chopped broccoli |
| Rice | 2.7 g | 2.1 g | 4.3 g in 1 cup of cooked rice |
| Potato | 2.5 g | 2.7 g | 4.3 g in 1 medium potato |
| Sweet potato | 2.0 g | 2.2 g | 2.3 g in 1 medium sweet potato |
| Avocado | 2.0 g | 1.3 g | 4.0 g in 1 avocado |
| Banana | 1.1 g | 1.2 g | 1.3 g in 1 medium banana |
| Coffee | 0.1 g | very little energy | 0.3 g in 1 cup of coffee |
How does the lookup work?
Each USDA record gives the grams of protein in 100 g of the food, and the weight in grams of common portions, such as one large egg. The lookup multiplies the weight by the protein per 100 g and divides by 100:
- 150 g of roasted chicken breast: 150 × 31.02 ÷ 100 = 46.5 g of protein.
- 2 large eggs: 2 × 50 g = 100 g, and 100 × 12.56 ÷ 100 = 12.6 g of protein.
Results are rounded to 0.1 g. A portion is always one the food's USDA record lists, with the record's own weight.
Why show protein per 100 kcal?
When your appetite is small, a meal holds less food, so it can help to know which foods bring the most protein for the energy they take up. Protein per 100 kcal is the protein per 100 g divided by the kcal per 100 g, times 100. Plain nonfat Greek yogurt gives 10.3 ÷ 61 × 100 = 16.9 g of protein per 100 kcal. Smooth peanut butter gives 22.21 ÷ 598 × 100 = 3.7 g. Both have protein, and the yogurt brings more of it for the same energy.
This is a way to compare foods, not a target. Black coffee has so little energy that protein per 100 kcal says nothing useful about it, so the table leaves that number out.
What can the values not tell you?
- Raw, cooked and dry weights differ. Each food's page says whether its record is raw, cooked or dry. Cooking takes water out of meat and adds water to rice, pasta and beans, so the same protein weighs a different amount.
- Brands differ. These are USDA values for each food in general. A packaged food's label gives the values for that product.
- It is not a personal amount. The lookup says how much protein a food holds, not how much you should eat. Your doctor or a dietitian can help you with that.
Sources
- USDA FoodData Central: one Foundation or SR Legacy record per food, read on 20 October 2026. Each food's page links its own record.
- USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, roasted (SR Legacy, FDC ID 171477)
- USDA FoodData Central: Egg, whole, raw, fresh (SR Legacy, FDC ID 171287)
- USDA FoodData Central: Yogurt, Greek, plain, nonfat (Foundation, FDC ID 330137)
- USDA FoodData Central: Peanut butter, smooth style, without salt (SR Legacy, FDC ID 172470)