Real food. A clearer daily plan.
YOUR FOOD PROTEIN REFERENCE
Food Protein Chart: Protein Per Serving
Quick-reference tables showing how much protein you get from common foods. Use these charts to build meals that hit your daily target from the Protein Calculator, then fine-tune serving totals with the Protein Food Calculator.
Compare portions · Find your foods · Build your meals
Your protein target.
START WITH YOUR DAILY GOAL
How to Use These Charts
First, calculate your daily protein target. Then use the tables below to pick foods and servings that add up to your goal. For example, if your target is 120 g per day, you might combine chicken breast at lunch (46 g), Greek yogurt as a snack (20 g), salmon at dinner (38 g), and two eggs at breakfast (13 g) for a total of 117 g.
YOUR QUICK COMPARISON
Top Protein Foods Per Serving
Start with these common high-protein foods, then open the detailed guide for serving sizes, calories, source notes, and meal ideas.
Swipe or scroll to compare all four columns.
| Food | Serving | Protein | Best use |
|---|---|---|---|
| Chicken breast | 150 g cooked | 46 g | Lean lunch or dinner anchor |
| Whey protein powder | 1 scoop | 20-30 g | Fast snack or shake |
| Greek yogurt | 170 g | 17 g | Breakfast or snack |
| Eggs | 2 large eggs | 13 g | Breakfast base |
| Firm tofu | 150 g | 25 g | Plant-based meal prep |
| Paneer | 100 g | 18 g | Indian vegetarian meals |
10 FOODS TO COMPARE
Chicken, Turkey & Lean Meats
Compare familiar cuts and cooked portions for your next lunch or dinner.
| Food | Serving | Protein |
|---|---|---|
| Chicken Breast (cooked) | 150 g / 5.3 oz | 46g |
| Turkey Breast (cooked) | 150 g / 5.3 oz | 44g |
| Duck Breast (cooked) | 100 g / 3.5 oz | 19g |
| Lean Ground Beef (cooked) | 150 g / 5.3 oz | 39g |
| Lean Cooked Beef | 100 g / 3.5 oz | 26g |
| Elk Meat | 100 g / 3.5 oz | 30g |
| Pork Tenderloin (cooked) | 150 g / 5.3 oz | 40g |
| Pork Chop (cooked) | 150 g / 5.3 oz | 37g |
| Deli Turkey | 85 g / 3 oz | 13g |
| Bison / Buffalo (cooked) | 150 g / 5.3 oz | 38g |
11 FOODS TO COMPARE
Fish & Seafood
Find serving-based protein values for fish, shellfish and everyday seafood.
| Food | Serving | Protein |
|---|---|---|
| Atlantic Salmon | 100 g / 3.5 oz | 20g |
| Albacore Tuna | 100 g / 3.5 oz | 24g |
| Tuna (canned in water) | 130 g / 1 can | 33g |
| Shrimp (cooked) | 150 g / 5.3 oz | 30g |
| Dried Shrimp | 20 g / dried | 12g |
| Crab / Dungeness Crab (cooked) | 85 g / 3 oz | 16g |
| Escargot (cooked snails) | 85 g / 3 oz | 13.6g |
| Abalone | 85 g / 3 oz | 15g |
| Cod (cooked) | 100 g / 3.5 oz | 18g |
| Cod Alternatives | 150 g cooked white fish | 35g |
| Tilapia (cooked) | 150 g / 5.3 oz | 35g |
12 FOODS TO COMPARE
Eggs & Dairy
Explore breakfast staples, dairy snacks and vegetarian meal anchors.
| Food | Serving | Protein |
|---|---|---|
| Greek Yogurt (nonfat) | 200 g / 7 oz | 20g |
| Dahi / Curd (plain) | 200 g / bowl | 7g |
| Cottage Cheese (low-fat) | 200 g / 7 oz | 24g |
| Eggs (large, whole) | 2 eggs (100 g) | 13g |
| Egg Whites | 4 whites (130 g) | 14g |
| Paneer | 100 g / 3.5 oz | 21g |
| Milk (plain cow's milk) | 250 ml / about 1 cup | 9g |
| Soy Milk (unsweetened) | 240 ml / 1 cup | 7g |
| Cheddar Cheese | 30 g / 1 oz | 7g |
| Feta Cheese | 30 g / 1 oz | 4.3g |
| Double Gloucester Cheese | 30 g / 1 oz | 7.5g |
| Emmental Cheese | 30 g / 1 oz | 8.4g |
31 FOODS TO COMPARE
Plant-Based Proteins
Compare tofu, beans, grains, nuts and seeds for a varied plant-based plate.
| Food | Serving | Protein |
|---|---|---|
| Tofu (firm) | 150 g / 5.3 oz | 26g |
| Tempeh | 100 g / 3.5 oz | 19g |
| Lentils (cooked) | 200 g / 1 cup | 18g |
| Arhar / Toor Dal (dry) | 50 g / 1/4 cup | 11g |
| Moong Dal (dry split mung) | 50 g / dry | 12g |
| Chana Dal (dry split Bengal gram) | 50 g / dry | 11g |
| Durum Wheat Semolina | 60 g / dry | 8g |
| Einkorn Wheat | 45 g / dry | 6.5g |
| Farro (cooked) | 170 g / about 1 cup | 9.9g |
| Dosa Batter | 120 g / batter | 6g |
| Falafel | 100 g / prepared | 13g |
| Asparagus (cooked) | 100 g / 3.5 oz | 2g |
| Moringa Leaves | 50 g / fresh leaves | 5g |
| Enoki Mushrooms (cooked) | 100 g / cooked | 2.7g |
| Artichoke Hearts | 120 g / drained | 4g |
| Oats (dry) | 40 g / 1/2 cup | 5g |
| Quinoa (cooked) | 185 g / 1 cup | 8g |
| Amaranth (dry) | 45 g / 1/4 cup | 6g |
| Black Beans (cooked) | 170 g / 1 cup | 15g |
| Cannellini Beans (cooked) | 170 g / about 1 cup | 14g |
| Black-Eyed Peas (cooked) | 170 g / 1 cup | 13g |
| English Peas / Green Peas (cooked) | 160 g / 1 cup | 8.6g |
| Adzuki Beans (cooked) | 170 g / 3/4 cup | 13g |
| Edamame (shelled) | 155 g / 1 cup | 18.4g |
| Almonds | 28 g / 1 oz | 6g |
| Hemp Seeds | 30 g / 3 tbsp | 9g |
| Chia Seeds | 28 g / 2 tbsp | 5g |
| Flaxseeds | 15 g / ground seeds | 2.7g |
| Cashews | 28 g / 1 oz | 5g |
| Peanut Butter | 32 g / 2 tbsp | 7g |
| Protein Pasta | 56 g dry / 2 oz | 13g |
GET TO KNOW YOUR FOODS
Popular Food Protein Pages
Detailed answers for common food questions, including calories, protein density, meal ideas, and USDA source links.
Meat & poultry
13 food guidesProtein in Chicken
Chicken protein per serving, per 100g, calories, and meal ideas.
Protein in Chicken Drumstick
Chicken Drumstick protein per serving, per 100g, calories, and meal ideas.
Protein in Turkey Breast
Turkey Breast protein per serving, per 100g, calories, and meal ideas.
Protein in Duck Breast
Duck Breast protein per serving, per 100g, calories, and meal ideas.
Protein in Deli Turkey
Deli Turkey protein per serving, per 100g, calories, and meal ideas.
Protein in Pork Tenderloin
Pork Tenderloin protein per serving, per 100g, calories, and meal ideas.
Protein in Pork Chop
Pork Chop protein per serving, per 100g, calories, and meal ideas.
Protein in Lean Cooked Beef
Lean Cooked Beef protein per serving, per 100g, calories, and meal ideas.
Protein in Lean Ground Beef
Lean Ground Beef protein per serving, per 100g, calories, and meal ideas.
Protein in Elk Meat
Elk Meat protein per serving, per 100g, calories, and meal ideas.
Protein in Chicken Thigh
Chicken Thigh protein per serving, per 100g, calories, and meal ideas.
Protein in Lean Ground Turkey
Lean Ground Turkey protein per serving, per 100g, calories, and meal ideas.
Protein in Sirloin Steak
Sirloin Steak protein per serving, per 100g, calories, and meal ideas.
Fish & seafood
14 food guidesProtein in Atlantic Salmon
Atlantic salmon protein per 100g fillet, calories, omega-3 fats, and meal ideas.
Protein in Fish
Fish protein per serving, per 100g, calories, and meal ideas.
Protein in Abalone
Abalone protein per serving, per 100g, calories, and meal ideas.
Protein in Albacore Tuna
Albacore Tuna protein per serving, per 100g, calories, and meal ideas.
Protein in Tuna
Tuna protein per serving, per 100g, calories, and meal ideas.
Protein in Shrimp
Shrimp protein per serving, per 100g, calories, and meal ideas.
Protein in Dried Shrimp
Dried Shrimp protein per serving, per 100g, calories, and meal ideas.
Protein in Crab / Dungeness Crab
Crab / Dungeness Crab protein per serving, per 100g, calories, and meal ideas.
Protein in Escargot
Escargot protein per serving, per 100g, calories, and meal ideas.
Protein in Cod
Cod protein per serving, per 100g, calories, and meal ideas.
Protein in Cod Alternatives
Cod Alternatives protein per serving, per 100g, calories, and meal ideas.
Protein in Tilapia
Tilapia protein per serving, per 100g, calories, and meal ideas.
Protein in Halibut
Halibut protein per serving, per 100g, calories, and meal ideas.
Protein in Sardines
Sardines protein per serving, per 100g, calories, and meal ideas.
Eggs & dairy
14 food guidesProtein in Greek Yogurt
Greek yogurt protein per 100g and cup across whole, low-fat, and nonfat styles.
Protein in Dahi / Curd
Dahi / Curd protein per serving, per 100g, calories, and meal ideas.
Protein in Cottage Cheese
Cottage cheese protein per serving, per 100g, calories, and meal ideas.
Protein in Cheddar Cheese
Cheddar cheese protein per 30g serving, per 100g, calories, and meal ideas.
Protein in Double Gloucester Cheese
Double Gloucester cheese protein per 30g serving, per 100g, calories, types, and meal ideas.
Protein in Emmental Cheese
Emmental cheese protein per 30g serving, per 100g, calories, types, and meal ideas.
Protein in Feta Cheese
Feta cheese protein per 30g serving, per 100g, calories, types, and sodium notes.
Protein in Egg Whites
Egg Whites protein per serving, per 100g, calories, and meal ideas.
Protein in Skyr
Skyr protein per serving, per 100g, calories, and meal ideas.
Protein in Cow Milk
Cow Milk protein per serving, per 100g, calories, and meal ideas.
Protein in Low-Fat Milk
Low-Fat Milk protein per serving, per 100g, calories, and meal ideas.
Protein in Paneer
Paneer protein per serving, per 100g, calories, and meal ideas.
Protein in Whey Protein Powder
Whey Protein Powder protein per serving, per 100g, calories, and meal ideas.
Protein in Casein Protein Powder
Casein Protein Powder protein per serving, per 100g, calories, and meal ideas.
Plant proteins
43 food guidesProtein in Lentils
Cooked lentils protein per serving, per 100g, calories, and meal ideas.
Protein in Oats
Oats protein per serving, per 100g, calories, and meal ideas.
Protein in Quinoa
Quinoa protein per serving, per 100g, calories, and meal ideas.
Protein in Amaranth
Amaranth protein per serving, per 100g, calories, and meal ideas.
Protein in Buckwheat Groats
Buckwheat Groats protein per serving, per 100g, calories, and meal ideas.
Protein in Einkorn Wheat
Einkorn Wheat protein per serving, per 100g, calories, and meal ideas.
Protein in Farro
Farro protein per serving, per 100g, calories, and meal ideas.
Protein in Brown Rice
Brown Rice protein per serving, per 100g, calories, and meal ideas.
Protein in Durum Wheat Semolina
Durum Wheat Semolina protein per serving, per 100g, calories, and meal ideas.
Protein in Dosa Batter
Dosa Batter protein per serving, per 100g, calories, and meal ideas.
Protein in Arhar Dal / Toor Dal
Arhar Dal / Toor Dal protein per serving, per 100g, calories, and meal ideas.
Protein in Artichoke Hearts
Artichoke Hearts protein per serving, per 100g, calories, and meal ideas.
Protein in Asparagus
Asparagus protein per serving, per 100g, calories, and meal ideas.
Protein in Broccoli
Broccoli protein per serving, per 100g, calories, and meal ideas.
Protein in Brussels Sprouts
Brussels Sprouts protein per serving, per 100g, calories, and meal ideas.
Protein in Moringa Leaves
Moringa Leaves protein per serving, per 100g, calories, and meal ideas.
Protein in Soy Milk
Soy Milk protein per serving, per 100g, calories, and meal ideas.
Protein in Tempeh
Tempeh protein per serving, per 100g, calories, and meal ideas.
Protein in Seitan
Seitan protein per serving, per 100g, calories, and meal ideas.
Protein in Edamame
Edamame protein per serving, per 100g, calories, and meal ideas.
Protein in Chickpeas
Chickpeas protein per serving, per 100g, calories, and meal ideas.
Protein in Black Beans
Black Beans protein per serving, per 100g, calories, and meal ideas.
Protein in Black-Eyed Peas
Black-Eyed Peas protein per serving, per 100g, calories, and meal ideas.
Protein in English Peas
English Peas protein per serving, per 100g, calories, and meal ideas.
Protein in Enoki Mushrooms
Enoki Mushrooms protein per serving, per 100g, calories, and meal ideas.
Protein in Fava Beans / Broad Beans
Fava Beans / Broad Beans protein per serving, per 100g, calories, and meal ideas.
Protein in Falafel
Falafel protein per serving, per 100g, calories, and meal ideas.
Protein in Butter Beans / Lima Beans
Butter Beans / Lima Beans protein per serving, per 100g, calories, and meal ideas.
Protein in Cannellini Beans
Cannellini Beans protein per serving, per 100g, calories, and meal ideas.
Protein in Adzuki Beans
Adzuki Beans protein per serving, per 100g, calories, and meal ideas.
Protein in Almonds
Almonds protein per serving, per 100g, calories, and meal ideas.
Protein in Brazil Nuts
Brazil Nuts protein per serving, per 100g, calories, and meal ideas.
Protein in Hemp Seeds
Hemp Seeds protein per serving, per 100g, calories, and meal ideas.
Protein in Chia Seeds
Chia Seeds protein per serving, per 100g, calories, and meal ideas.
Protein in Flaxseeds
Flaxseeds protein per serving, per 100g, calories, and meal ideas.
Protein in Cashews
Cashews protein per serving, per 100g, calories, and meal ideas.
Protein in Peanut Butter
Peanut Butter protein per serving, per 100g, calories, and meal ideas.
Protein in Protein Pasta
Protein Pasta protein per serving, per 100g, calories, and meal ideas.
Protein in Pea Protein Powder
Pea Protein Powder protein per serving, per 100g, calories, and meal ideas.
Protein in Soya Nuggets
Soya Nuggets protein per serving, per 100g, calories, and meal ideas.
Protein in Sweet Potato
Sweet Potato protein per serving, per 100g, calories, and meal ideas.
Protein in Banana
Banana protein per serving, per 100g, calories, and meal ideas.
Protein in Earthnuts / Peanuts
Earthnuts / Peanuts protein per serving, per 100g, calories, and meal ideas.
MAKE THE NUMBERS PRACTICAL
Tips for Hitting Your Protein Target
Small routines make the next meal easier to plan.
Front-Load Protein
Including a protein-rich food at every meal makes it easier to reach your daily target without relying on large portions at dinner.
Mix Sources
Combining animal and plant sources (or a variety of plant sources) ensures you get a full spectrum of amino acids and micronutrients.
Cook in Bulk
Batch-cooking chicken, beans, or eggs at the start of the week makes it easy to add protein to any meal without extra prep time.
Use Snacks Strategically
Greek yogurt, cottage cheese, and protein shakes are convenient high-protein snacks that can bridge the gap between meals.
GO A LITTLE DEEPER
Detailed Food Guides
A LITTLE MORE CLARITY
Food Protein Chart FAQs
A few common questions before you build your next meal.
What foods have the most protein per serving?
Lean meats, fish, whey protein powder, Greek yogurt, cottage cheese, tofu, paneer, eggs, and legumes are common high-protein options. The best choice depends on serving size, calories, diet preference, and whether you need a full meal or a snack.
Should I compare protein per serving or per 100g?
Use protein per serving when planning meals and snacks. Use protein per 100g when comparing protein density between foods, especially when calories are tight or serving sizes differ.
How do I use a food protein chart with a calculator?
First calculate your daily protein target. Then choose foods from the chart and add servings until breakfast, lunch, dinner, and snacks roughly add up to that daily goal.
YOUR NEXT HEALTHY STEP
Know Your Daily Target First
Once you know how many grams of protein you need, use these charts to build meals that hit your target every day.
Calculate My Daily ProteinFrom your daily number to your next meal.Disclaimer: Protein values are approximate and based on USDA and common nutritional databases. Actual protein content can vary by brand, preparation method, and cut. Use these charts as a practical planning guide, not as exact nutritional labels.