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

13.2 G

Buckwheat

13.6 G

Couscous

7.3 G

Finger Millet

14 G

King Seed

11 G

Millet

13.6 G

Oats

14 G

Quinoa

10.4 G

Sorghum

11.8 G

Wheat

7.9 G

White/Brown Rice

4 G

Wild Rice

Pulses

Protein content per 100 grams

21 G

Black Beans

19 G

Chickpeas

24 G

Green Grams

17.9 G

Green Lentils

22.9 G

Kidney Beans

7 G

Red Lentils

52 G

Soya Beans

Dairy

Protein content per 100 grams

24.1 G

Cheese

2 G

Cream

3.3 G

Milk

18.3 G

Paneer

3.1 G

Yogurt

Seafood

Protein content per 100 grams

20.5 G

Lobster

19 G

Mackerel

9.4 G

Oyster

17 G

Pomfret

20.5 G

Salmon

13.6 G

Shrimp

17.4 G

Snow Crab

15.6 G

Squid

29 G

Tuna

Poultry

Protein content per 100 grams

25.9 G

Chicken

21.6 G

Duck

21.8 G

Turkey

13.3 G

Eggs

Meat

Protein content per 100 grams

18.5 G

Mutton

20.6 G

Lamb

22.6 G

Beef

26 G

Pork

Soy

Protein content per 100 grams

11 G

Edamame Beans

8.1 G

Tofu

3.3 G

Soy Milk

20.6 G

Soy Chunks

Nuts

Protein content per 100 grams

18.4 G

Almonds

21.2 G

Cashews

3.4 G

Chestnuts

15 G

Hazelnuts

7.9 G

Macademia Nuts

25.8 G

Peanuts

9.2 G

Pecan Nuts

13.9 G

Pine Nuts

19.8 G

Pistachios

39.5 G

Soy Nuts

15.6 G

Walnuts

Seeds

Protein content per 100 grams

14 G

Amaranth Seeds

17 G

Chia Seeds

18 G

Flax Seeds

30 G

Hemp Seeds

18 G

Poppy Seeds

19 G

Pumpkin Seeds

18 G

Sesame Seeds

21 G

Sunflower Seeds

Vegetables

Protein content per 100 grams

4 G

Alfalfa Sprouts

2.8 G

Broccoli

3.4 G

Brussels Sprouts

11 G

Edamame Beans

3.28 G

Kale

3 G

Mushrooms

5.1 G

Peas

2.9 G

Spinach

3.4 G

Yellow Sweet Corn