FOOD REFERENCE
Protein in Foods: Table per 100 g and Serving
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About the data100 g is a comparison basis, not a recommended portion. Check the food name for its preparation state.
108 foods in this first edition
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| Food | Protein, g | Fat, g | Carbs, g | kcal | Actions |
|---|---|---|---|---|---|
| Parmesan cheese (Parmigiano Reggiano)Dairy | 36.2 | 29.7 | 0.9 | 415.7 | |
| Grana Padano cheeseDairy | 33 | 28 | 0 | 384 | |
| Smoked boneless chicken breastMeat & poultry | 29.52 | 1.85 | 0.56 | 136.97 | |
| Fried chicken breast for saladMeat & poultry | 29.5 | 1.85 | 0.56 | 136.89 | |
| Peanut kernelsNuts & seeds | 29.2 | 50.2 | 10.8 | 611.8 | |
| Baked chicken breast for saladMeat & poultry | 28.44 | 1.78 | 0.54 | 131.94 | |
| Emmental cheeseDairy | 28.2 | 28 | 0 | 364.8 | |
| Edam cheeseDairy | 26.7 | 26 | 0 | 340.8 | |
| Mozzarella cheese, hardDairy | 26 | 21.7 | 1 | 303.3 | |
| Poshekhonsky cheeseDairy | 26 | 26.5 | 0 | 342.5 | |
| Goat cheese, Chevre (hard)Dairy | 25.8 | 24 | 0 | 319.2 | |
| Cold-smoked lightly salted salmon (skin-on fillet)Fish & seafood | 25.4 | 4.5 | 0 | 142.1 | |
| Gouda cheeseDairy | 25.3 | 30.6 | 0 | 376.6 | |
| Cashew nut kernelsNuts & seeds | 25.2 | 53.6 | 12.6 | 633.6 | |
| Kostromskoy cheeseDairy | 25.2 | 26.3 | 0 | 337.5 | |
| Baked chicken breast with spicesMeat & poultry | 25.07 | 5.87 | 0.59 | 155.47 | |
| Tuna filletFish & seafood | 24.4 | 4.3 | 0 | 136.3 | |
| Turkey breast fillet, frozenMeat & poultry | 24.4 | 0.8 | 0 | 104.8 | |
| LentilsLegumes | 24 | 1.5 | 42.7 | 280.3 | |
| Dutch cheeseDairy | 23.7 | 30.5 | 0 | 369.3 | |
| Maasdam cheeseDairy | 23.7 | 30.5 | 0 | 369.3 | |
| Canned salmon in its own juicesFish & seafood | 23.5 | 6.6 | 0 | 153.4 | |
| Cheddar cheeseDairy | 23.5 | 30.5 | 0 | 368.5 | |
| Atlantic mackerel, cold-smoked, headlessFish & seafood | 23.4 | 6.4 | 0 | 151.2 | |
| Russian cheeseDairy | 23 | 29 | 0 | 353 | |
| Split peasLegumes | 23 | 1.6 | 50.8 | 309.6 | |
| Canned tuna in its own juiceFish & seafood | 22.5 | 0.7 | 0 | 96.3 | |
| Salted pink salmon, gutted with headFish & seafood | 22.1 | 9 | 0 | 169.4 | |
| BeansLegumes | 21 | 2 | 46.6 | 288.4 | |
| Fresh pink salmon, gutted with headFish & seafood | 21 | 7 | 0 | 147 | |
| Canned pink salmon in its own juiceFish & seafood | 20.9 | 5.8 | 0 | 135.8 | |
| Peeled shrimp, frozenFish & seafood | 20.6 | 1.7 | 0 | 97.7 | |
| Shrimp 90/120, cooked frozenFish & seafood | 20.6 | 1.7 | 0 | 97.7 | |
| PeasLegumes | 20.5 | 2 | 48.6 | 294.4 | |
| Beef, lean meatMeat & poultry | 20.3 | 2.6 | 0 | 104.6 | |
| Brie cheeseDairy | 20.3 | 29.1 | 0 | 343.1 | |
| Beef tenderloinMeat & poultry | 20.2 | 2.8 | 0 | 106 | |
| Salmon, fresh (skin-on fillet)Fish & seafood | 20.2 | 11 | 0 | 179.8 | |
| ChickpeasLegumes | 20.1 | 4.3 | 46.4 | 304.7 | |
| Dor Blue cheeseDairy | 20 | 29 | 0 | 341 | |
| Roquefort cheeseDairy | 20 | 28 | 0 | 332 | |
| Smoked suluguni brined cheeseDairy | 19.5 | 22 | 0 | 276 | |
| Suluguni brined cheeseDairy | 19.5 | 22 | 0 | 276 | |
| Whole turkey (grade 1 carcass)Meat & poultry | 19.5 | 22 | 0 | 276 | |
| Pork tenderloinMeat & poultry | 19.4 | 7.1 | 0 | 141.5 | |
| Camembert cheeseDairy | 19 | 25 | 0.5 | 303 | |
| Giant shrimp, raw frozenFish & seafood | 18.9 | 2.2 | 0 | 95.4 | |
| Marbled beef (ribeye)Meat & poultry | 18.9 | 10.5 | 0 | 170.1 | |
| Tiger prawns, headlessFish & seafood | 18.9 | 2.2 | 0 | 95.4 | |
| Almond kernelsNuts & seeds | 18.6 | 57.7 | 13.6 | 648.1 | |
| Mozzarella cheese, brinedDairy | 18.6 | 20.3 | 0 | 257.1 | |
| Cod filletFish & seafood | 18.4 | 1.1 | 0 | 83.5 | |
| Cottage cheese, low-fatDairy | 18 | 0.6 | 1.8 | 84.6 | |
| Beef liverMeat & poultry | 17.9 | 3.7 | 0 | 104.9 | |
| Brined bryndza cheese from cow's milkDairy | 17.9 | 20.1 | 0 | 252.5 | |
| Salted roasted pistachiosNuts & seeds | 17.9 | 55.4 | 8.2 | 603 | |
| Herring, frozenFish & seafood | 17.7 | 19.5 | 0 | 246.3 | |
| Herring, medium-saltedFish & seafood | 17 | 8.5 | 0 | 144.5 | |
| Cottage cheese, semi-fatDairy | 16.7 | 9 | 2 | 155.8 | |
| Chia seedsNuts & seeds | 16.5 | 30.7 | 42.1 | 510.7 | |
| Chicken egg (yolk)Eggs | 16.1 | 30.5 | 0 | 338.9 | |
| Hazelnut kernelsNuts & seeds | 16.1 | 66.9 | 9.9 | 706.1 | |
| Beef heartMeat & poultry | 16 | 3.5 | 0 | 95.5 | |
| Frozen pollock, dressed and headlessFish & seafood | 15.9 | 0.9 | 0 | 71.7 | |
| Feta cheeseDairy | 15.6 | 20.2 | 1.5 | 250.2 | |
| Beef kidneysMeat & poultry | 15.2 | 2.8 | 0 | 86 | |
| Pork, lean meatMeat & poultry | 15 | 27.2 | 0 | 304.8 | |
| Walnut kernelsNuts & seeds | 14.7 | 68.5 | 3.3 | 688.5 | |
| Brazil nut kernelsNuts & seeds | 14.1 | 68.2 | 3.1 | 682.6 | |
| Cottage cheese, full-fatDairy | 14 | 18 | 2.8 | 229.2 | |
| Pine nut kernelsNuts & seeds | 14 | 68.6 | 4 | 689.4 | |
| Pork loinMeat & poultry | 13.7 | 36.5 | 0 | 383.3 | |
| Chicken egg (hard-boiled)Eggs | 12.9 | 11.6 | 0.8 | 159.2 | |
| Chicken eggsEggs | 12.7 | 11.5 | 0.7 | 157.1 | |
| Buckwheat groats (whole kernel)Grains | 12.6 | 3.3 | 62.1 | 328.5 | |
| Bulgur, dryGrains | 12.29 | 1.33 | 75.87 | 342 | |
| Tvorog, 5% fatDairy | 12 | 5 | 3 | 105 | |
| Quail eggsEggs | 11.9 | 13.1 | 0.6 | 167.9 | |
| Hercules rolled oatsGrains | 11 | 6.2 | 50.1 | 300.2 | |
| Oat groatsGrains | 11 | 6.1 | 49.7 | 297.7 | |
| Buckwheat groats (kernels), greenGrains | 10.8 | 3.2 | 56 | 296 | |
| Pearl barleyGrains | 9.3 | 1.1 | 66.5 | 313.1 | |
| Pecan kernelsNuts & seeds | 9.2 | 70.1 | 5.8 | 690.9 | |
| Chicken egg (white)Eggs | 9 | 0 | 0 | 36 | |
| Salted macadamia nut kernelsNuts & seeds | 7.9 | 77.6 | 4.8 | 749.2 | |
| Ricotta cheeseDairy | 7.6 | 3.6 | 13.3 | 116 | |
| RiceGrains | 7.5 | 2.6 | 56.1 | 277.8 | |
| Rice groatsGrains | 7 | 1 | 71.4 | 322.6 | |
| Tofu cheeseLegumes | 7 | 3 | 2 | 63 | |
| Canned white beansLegumes | 6.7 | 0 | 16.3 | 92 | |
| Soft goat cheeseDairy | 6 | 23 | 0 | 231 | |
| Yogurt 1.5% fatDairy | 5 | 1.5 | 3.5 | 47.5 | |
| Yogurt 1.5% fat, sweetenedDairy | 5 | 1.5 | 8.5 | 67.5 | |
| Yogurt 3.2% fatDairy | 5 | 3.2 | 3.5 | 62.8 | |
| Yogurt 3.2% fat, sweetenedDairy | 5 | 3.2 | 8.5 | 82.8 | |
| Yogurt 6% fatDairy | 5 | 6 | 3.5 | 88 | |
| Goat milk, wholeDairy | 3.56 | 4.14 | 4.45 | 69 | |
| Fresh green beans (pods)Vegetables | 3 | 0.3 | 3 | 26.7 | |
| Kefir, low-fatDairy | 3 | 0.05 | 3.8 | 27.65 | |
| SpinachVegetables | 2.9 | 0.3 | 2 | 22.3 | |
| Pasteurized milk 1.5% fatDairy | 2.85 | 1.5 | 4.78 | 44.02 | |
| Pasteurized milk 2.5% fatDairy | 2.82 | 2.5 | 4.73 | 52.7 | |
| Kefir, full-fatDairy | 2.8 | 3.2 | 4.1 | 56.4 | |
| Mascarpone cheeseDairy | 2.8 | 40 | 2.6 | 381.6 | |
| Pasteurized milk 3.2% fatDairy | 2.8 | 3.2 | 4.7 | 58.8 | |
| Pasteurized milk 3.5% fatDairy | 2.79 | 3.5 | 4.69 | 61.42 | |
| Boiled riceGrains | 2.72 | 0.94 | 20.33 | 100.66 | |
| Canned green beansVegetables | 1.2 | 0.1 | 2.5 | 15.7 |
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How to use the protein table
Choose a category or search for a food. Rows initially show protein per 100 g of edible portion, highest first. Enter your serving weight to rescale every nutrient. The Add button stores the selected weight separately for each food.
Data source and limitations
Values come from the existing Recepty.mobi calorie-calculator catalog. Individual original references were not recorded in the legacy database. Values are approximate reference data, not laboratory tests or verified values for a particular brand. This initial selection excludes detected arithmetic inconsistencies; this check does not validate every nutrient value.
For a packaged food, use its nutrition label. Do not assume a cooking method or fat percentage if the name does not specify it. Cooking changes weight, so 100 g of dry and cooked food are not interchangeable.
Serving formula: value per 100 g × serving weight / 100. Missing data is not replaced by zero. Glycemic index is not included because this catalog has no verified GI values.
This table does not prescribe protein targets or medical diets.