Atlantic Salmon
208 kcal · 20 g protein per 100 g · 1 fillet (170 g)
Food Guide — 60 foods, values checked per 100 g
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Proteins
14 foods
Canned Tuna (in water)
116 kcal · 26 g protein per 100 g · 1 small tin, drained (120 g)
Chicken Breast
165 kcal · 31 g protein per 100 g · 1 cooked breast (172 g)
Chickpeas (cooked)
164 kcal · 9 g protein per 100 g · 1 cup cooked (164 g)
Edamame
121 kcal · 11 g protein per 100 g · 1 cup shelled (155 g)
Egg
155 kcal · 13 g protein per 100 g · 1 large egg (50 g)
Ground Beef (90% lean)
217 kcal · 26 g protein per 100 g · 1 patty (120 g)
Hummus
166 kcal · 8 g protein per 100 g · 1/4 cup (60 g)
Lentils (cooked)
116 kcal · 9 g protein per 100 g · 1 cup cooked (198 g)
Prawns
99 kcal · 24 g protein per 100 g · 6 large prawns (90 g)
Sardines
208 kcal · 24.6 g protein per 100 g · 1 small tin (100 g)
Tempeh
193 kcal · 19 g protein per 100 g · 1/2 block (100 g)
Tofu
76 kcal · 8.1 g protein per 100 g · 1/2 block (125 g)
Turkey Breast
135 kcal · 30 g protein per 100 g · 1 cooked breast portion (150 g)
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Dairy
6 foods
Cheddar Cheese
402 kcal · 25 g protein per 100 g · 1 matchbox piece (30 g)
Cottage Cheese
98 kcal · 11.1 g protein per 100 g · 1/2 cup (113 g)
Greek Yoghurt (plain, non-fat)
59 kcal · 10 g protein per 100 g · 1 small pot (170 g)
Mozzarella
280 kcal · 28 g protein per 100 g · 1 thick slice (30 g)
Paneer
265 kcal · 18 g protein per 100 g · 1/2 cup cubes (120 g)
Whole Milk
61 kcal · 3.2 g protein per 100 g · 1 glass (244 g)
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Grains
8 foods
Brown Rice (cooked)
112 kcal · 2.6 g protein per 100 g · 1 cup cooked (195 g)
Couscous (cooked)
112 kcal · 3.8 g protein per 100 g · 1 cup cooked (157 g)
Muesli
380 kcal · 10 g protein per 100 g · 1/2 cup dry (55 g)
Quinoa (cooked)
120 kcal · 4.4 g protein per 100 g · 1 cup cooked (185 g)
Rolled Oats
389 kcal · 16.9 g protein per 100 g · 1/2 cup dry (40 g)
White Rice (cooked)
130 kcal · 2.7 g protein per 100 g · 1 cup cooked (158 g)
Whole Wheat Bread
247 kcal · 13 g protein per 100 g · 1 slice (32 g)
Whole Wheat Pasta (cooked)
124 kcal · 5.3 g protein per 100 g · 1 cup cooked (140 g)
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Fruits
15 foods
Apple
52 kcal · 0.3 g protein per 100 g · 1 medium (182 g)
Avocado
160 kcal · 2 g protein per 100 g · 1 fruit (150 g)
Banana
89 kcal · 1.1 g protein per 100 g · 1 medium (118 g)
Blueberries
57 kcal · 0.7 g protein per 100 g · 1 cup (148 g)
Dates
277 kcal · 1.8 g protein per 100 g · 3 dates (72 g)
Grapes
69 kcal · 0.7 g protein per 100 g · 1 cup (151 g)
Kiwi
61 kcal · 1.1 g protein per 100 g · 1 fruit (69 g)
Mango
60 kcal · 0.8 g protein per 100 g · 1 cup sliced (165 g)
Orange
47 kcal · 0.9 g protein per 100 g · 1 medium orange (131 g)
Peach
39 kcal · 0.9 g protein per 100 g · 1 medium peach (150 g)
Pear
57 kcal · 0.4 g protein per 100 g · 1 medium pear (178 g)
Pineapple
50 kcal · 0.5 g protein per 100 g · 1 cup chunks (165 g)
Raisins
299 kcal · 3.1 g protein per 100 g · 1 small box (43 g)
Strawberries
32 kcal · 0.7 g protein per 100 g · 1 cup halves (152 g)
Watermelon
30 kcal · 0.6 g protein per 100 g · 1 wedge (286 g)
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Vegetables
9 foods
Beetroot
43 kcal · 1.6 g protein per 100 g · 1 medium beet (82 g)
Broccoli
34 kcal · 2.8 g protein per 100 g · 1 cup florets (91 g)
Carrots
41 kcal · 0.9 g protein per 100 g · 1 medium carrot (61 g)
Cauliflower
25 kcal · 1.9 g protein per 100 g · 1 cup florets (100 g)
Green Beans
31 kcal · 1.8 g protein per 100 g · 1 cup (100 g)
Mushrooms
22 kcal · 3.1 g protein per 100 g · 1 cup sliced (70 g)
Spinach
23 kcal · 2.9 g protein per 100 g · 2 cups raw (60 g)
Sweet Potato
86 kcal · 1.6 g protein per 100 g · 1 medium (130 g)
Zucchini
17 kcal · 1.2 g protein per 100 g · 1 medium (196 g)
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Fats
8 foods
Almonds
579 kcal · 21 g protein per 100 g · 1 small handful (28 g)
Cashews
553 kcal · 18 g protein per 100 g · 1 small handful (28 g)
Chia Seeds
486 kcal · 17 g protein per 100 g · 1 tablespoon (12 g)
Olive Oil
884 kcal · 0 g protein per 100 g · 1 tablespoon (14 g)
Peanut Butter
588 kcal · 25.1 g protein per 100 g · 2 tablespoons (32 g)
Sunflower Seeds
584 kcal · 21 g protein per 100 g · 1 tablespoon kernels (10 g)
Tahini
595 kcal · 17 g protein per 100 g · 1 tablespoon (15 g)
Walnuts
654 kcal · 15.2 g protein per 100 g · 1 small handful (28 g)
All foods, A to Z
Almonds 579 kcalApple 52 kcalAtlantic Salmon 208 kcalAvocado 160 kcalBanana 89 kcalBeetroot 43 kcalBlueberries 57 kcalBroccoli 34 kcalBrown Rice (cooked) 112 kcalCanned Tuna (in water) 116 kcalCarrots 41 kcalCashews 553 kcalCauliflower 25 kcalCheddar Cheese 402 kcalChia Seeds 486 kcalChicken Breast 165 kcalChickpeas (cooked) 164 kcalCottage Cheese 98 kcalCouscous (cooked) 112 kcalDates 277 kcalEdamame 121 kcalEgg 155 kcalGrapes 69 kcalGreek Yoghurt (plain, non-fat) 59 kcalGreen Beans 31 kcalGround Beef (90% lean) 217 kcalHummus 166 kcalKiwi 61 kcalLentils (cooked) 116 kcalMango 60 kcalMozzarella 280 kcalMuesli 380 kcalMushrooms 22 kcalOlive Oil 884 kcalOrange 47 kcalPaneer 265 kcalPeach 39 kcalPeanut Butter 588 kcalPear 57 kcalPineapple 50 kcalPrawns 99 kcalQuinoa (cooked) 120 kcalRaisins 299 kcalRolled Oats 389 kcalSardines 208 kcalSpinach 23 kcalStrawberries 32 kcalSunflower Seeds 584 kcalSweet Potato 86 kcalTahini 595 kcalTempeh 193 kcalTofu 76 kcalTurkey Breast 135 kcalWalnuts 654 kcalWatermelon 30 kcalWhite Rice (cooked) 130 kcalWhole Milk 61 kcalWhole Wheat Bread 247 kcalWhole Wheat Pasta (cooked) 124 kcalZucchini 17 kcal
Food Guide questions
How do I read the values on a food page?
Every value is given per 100 g — the standard reference amount that lets you compare foods fairly — plus a typical portion, because nobody eats 100 g of everything. A food that looks modest per 100 g can still be a big portion in real life, and the other way round: the portion line keeps both views honest.
Where do the numbers come from?
Standard food-composition reference values for the raw or plainly cooked food, rounded to sensible precision. Exact values vary with variety, season, brand and cooking method, so treat the figures as a reliable guide for comparisons rather than laboratory readings of the item on your plate.
Which food has the most protein?
In this guide, Chicken Breast leads at 31 g of protein per 100 g. Protein density tells a different story — Prawns gives the most protein per 100 kcal. The full rankings live in NutriScope.
Can I compare two foods directly?
Yes — NutriScope, our food-comparison page, lets you duel any two foods in the guide portion against portion, browse six nutrient rankings and compare whole families side by side.