Right to Protein

Make your kitchen
protein sufficient

Protein comes in all forms and stocking protein options in your kitchen can be simple,
delicious, affordable, and accessible. Find out about whole foods that are protein heroes.

Grain

Protein content per 100 grams

3.38 G

Buckwheat
(groats, roasted, cooked)

3.79 G

Couscous
(cooked)

3.51 G

Millet
(cooked)

3.21 G

Oat Bran
(cooked)

4.40 G

Quinoa
(cooked)

5.71 G

Wheat
(kamut khorasan, cooked)

2.91 G

White Rice
(long-grain, parboiled, cooked)

2.74 G

Brown Rice
(long-grain, cooked)

3.99 G

Wild Rice
(cooked)

3.80 G

Amaranth Grain
(cooked)

Pulses

Protein content per 100 grams

8.18 G

Beans
(black turtle, boiled)

8.86 G

Chickpeas
(garbanzo beans, bengal gram)

5.36 G

Peas
(green, boiled)

9.02 G

Lentils
(boiled)

8.67 G

Kidney Beans
(all types, boiled)

16.64 G

Soya Beans
(boiled)

Dairy

Protein content per 100 grams

24.20 G

Cheese,Cheddar

30.40 G

Cheese, Goat
(hard)

18.50 G

Cheese, Goat
(Soft)

22.2 G

Cheese, Mozzarella

35.8 G

Cheese, Parmesan
(hard)

14.2 G

Cheese, feta

26.3 G

Milk, dry whole

35.5 G

Milk, dry, nonfat

9.95 G

Yogurt, Greek
(plain, lowfat)

9 G

Yogurt, Greek
(plain, whole milk)

22.2 G

Yogurt, Plain
(low fat)

5.73 G

Yogurt, Plain
(skim milk)

Seafood

Protein content per 100 grams

19 G

Crustaceans, Lobster
(northern, cooked)

23.8 G

Fish, Mackere
(atlantic, cooked)

9.45 G

Mollusks, oyster
(Pacific, raw)

23.6 G

Fish, sea bass
(mixed species, cooked)

22.1 G

Fish, Salmon
(atlantic, farmed, cooked)

24 G

Crustaceans, Shrimp
(cooked)

17.4 G

Crustaceans, crab
(blue, cooked)

17.9 G

Mollusks, squid
(mixed species, cooked)

29.1 G

Fish, tuna
(light, canned in oil)

25.5 G

Fish, tuna
(light, canned in water)

24.6 G

Fish, sardine
(Atlantic, canned in oil, drained with bone)

Poultry

Protein content per 100 grams

31 G

Chicken, Breast
(cooked, roasted)

24.8 G

Chicken, thigh
(cooked)

24 G

Chicken, Leg
(cooked)

30.5 G

Chicken, wing
(cooked)

30.1 G

Turkey, Breast
(cooked)

12.6 G

Egg, whole
(cooked, hard-boiled)

Meat

Protein content per 100 grams

24.6 G

Lamb, leg
(shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked)

30.2 G

Beef, Loin
(tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked)

26 G

Pork
(fresh, loin, tenderloin, separable lean and fat, cooked)

Soy

Protein content per 100 grams

11.9 G

Edamame
(frozen, prepared)

8.08 G

Tofu
(raw, regular, prepared with calcium sulfate)

2.86 G

Soy Milk
(unsweetened, with added calcium, vitamins A and D)

51.5 G

Soy Flour
(defatted)

19.9 G

Tempeh
(cooked)

19.4 G

Natto

2.64 G

Soy Yogurt
(plain)

Nuts

Protein content per 100 grams

21.2G

Almonds

24 G

Peanut butter

21 G

Almond butter
(plain)

24.4 G

Peanuts
(all types, dry-roasted)

15.3 G

Cashew nuts
(dry roasted)

4.48 G

Chestnuts
(Chinese, roasted)

15 G

Hazelnuts
(dry roasted)

7.91 G

Macademia Nuts
(raw)

9.17 G

Pecans

13.7 G

Pine Nuts
(roasted)

21 G

Pistachio Nuts
(roasted)

15.2 G

Walnuts
(english)

Seeds

Protein content per 100 grams

16.5 G

Chia Seeds
(dried)

18.3 G

Flax Seed

31.6 G

Hemp Seed
(hulled)

18 G

Poppy Seeds

29.8 G

Pumpkin Seeds
(roasted)

17.7 G

Sesame Seeds
(whole, dried)

20.8 G

Sunflower Seeds
(dried)

Vegetables

Protein content per 100 grams

3.99 G

Alfalfa Seeds
(sprouted, raw)

2.82 G

Broccoli
(raw)

2.55 G

Brussels Sprouts
(boiled)

2.92 G

Kale
(raw)

3.09 G

Mushrooms White
(raw)

2.86 G

Spinach
(raw)

3.41 G

Corn
(sweet, yellow, boiled)

1.84 G

Cauliflower
(boiled)