Foods High in Protein: Animal and Plant Sources and How Much a Serving Provides
A plain table of protein in common animal and plant foods, in one serving and per 100 grams, from Health Canada's Canadian Nutrient File, with cautions on fat, salt and allergies.
Content last updated . This page has not been medically reviewed.
Quick answer
Protein turns up in animal foods (meat, fish, eggs, dairy) and in plant foods (beans, lentils, soy foods, nuts, seeds and grains). MedlinePlus, the US National Library of Medicine's health information service, lists meat, milk, fish and eggs, and also soy, beans, legumes, nut butters and some grains, and says you do not need to eat animal products to get all the protein you need. [1] The table below shows how much protein these foods contain, using one source so the numbers can be compared. This page is general information, not a personal protein target; for official intake levels see Protein Intake Levels by Age, Sex and Country.
Protein in common foods
The values come from the Canadian Nutrient File (Health Canada), a food-composition database. The version read is the 2015 publication, which Health Canada says it is not updating. [2] Each row gives a serving size exactly as that database lists it, the protein in that serving, and the protein in 100 grams of the food in the state shown.| Food (as listed) | Serving as listed | Protein in that serving | Protein per 100 g | Source |
|---|---|---|---|---|
| Chicken breast, meat only, roasted | 75 g | 23.3 g | 31.0 g | [2] |
| Beef, ground, lean, broiled | 75 g | 19.5 g | 25.9 g | [2] |
| Salmon, Atlantic, farmed, baked or broiled | 75 g | 16.6 g | 22.1 g | [2] |
| Tuna, white, canned in water, drained | 75 g | 17.7 g | 23.6 g | [2] |
| Egg, chicken, whole, boiled in shell | 1 large egg (50 g) | 5.9 g | 11.8 g | [2] |
| Milk, partly skimmed (2% milk fat) | 250 ml (about 258 g) | 8.5 g | 3.3 g | [2] |
| Yogurt, Greek style, plain, 2% milk fat | 175 ml (about 177 g) | 17.2 g | 9.7 g | [2] |
| Cottage cheese, 2% milk fat | 125 ml (about 119 g) | 12.5 g | 10.5 g | [2] |
| Lentils, boiled | 175 ml (about 146 g) | 13.2 g | 9.0 g | [2] |
| Chickpeas, boiled | 175 ml (about 121 g) | 10.8 g | 8.9 g | [2] |
| Soybeans, green (edamame), boiled | 125 ml (about 95 g) | 11.7 g | 12.4 g | [2] |
| Tofu, regular, firm, raw (as listed), calcium sulphate | 150 g | 12.1 g | 8.1 g | [2] |
| Peanuts, all types, raw | 60 ml (about 37 g) | 9.6 g | 25.8 g | [2] |
| Pumpkin seed kernels, dried | 60 ml (about 35 g) | 10.6 g | 30.2 g | [2] |
| Almonds, dried, unblanched | 60 ml whole (about 36 g) | 7.6 g | 21.2 g | [2] |
| Quinoa, cooked | 125 ml (about 98 g) | 4.3 g | 4.4 g | [2] |
| Bread, whole wheat, commercial | 1 slice (36 g) | 3.9 g | 10.7 g | [2] |
Source for every row: Health Canada, Canadian Nutrient File, 2015 publication; values are as the database returned them and rounded here to one decimal place. [2]
How to read the table
- Serving and weight both matter. Milk has only 3.3 g of protein per 100 g, yet a 250 ml glass gives about 8.5 g, because a glass weighs far more than a handful. Peanuts have 25.8 g per 100 g, but a 60 ml scoop weighs only about 37 g. [2]
- Cooked and dry are different foods. The same database lists raw lentils at 24.6 g of protein per 100 g and boiled lentils at 9.0 g per 100 g, and the same entry shows 69.6 g of moisture per 100 g of boiled lentils. [2] Compare foods in the same state.
- Whole grains add up. MedlinePlus notes that whole grains contain more protein than refined or "white" products. [1] In the table, one slice of whole wheat bread contributes about 3.9 g. [2]
- Rule of thumb. MedlinePlus states that one ounce (30 grams) of most protein-rich foods contains 7 grams of protein, and gives examples such as an ounce of meat, fish or poultry, a large egg, a quarter cup of tofu or half a cup of cooked beans or lentils. [1]
- Check the label. Recipes, brands and cooking methods change the numbers. The database is a reference, not a measurement of your plate.
What else comes with the protein
Protein is only one reason to choose a food. The NHS (UK) says pulses such as beans, peas and lentils are good alternatives to meat because they are low in fat. [3] The same page advises choosing lean cuts of meat and eating less red and processed meat like bacon, ham and sausages. [3] MedlinePlus cautions that nuts are high in fat, so portion sizes matter. [1] Health Canada's food guide says to try to choose protein foods that come from plants every day. [4]Where to go next
For plant foods in more depth see Plant Protein Sources. For how protein foods differ in amino acid make-up see Protein Quality and Complete Proteins. For powders compared with food see Protein Powders vs Whole Foods.Frequently asked questions
Which foods have the most protein per 100 grams?
In the table above, pumpkin seed kernels (30.2 g), chicken breast (31.0 g), peanuts (25.8 g) and lean ground beef (25.9 g) are highest per 100 g. [2] Per 100 g is not the same as per serving, because servings differ in weight.
Do I have to eat meat to get enough protein?
MedlinePlus says you do not need to eat animal products to get all the protein you need in your diet. [1] Dietetic position statements on vegetarian diets are summarized on Protein in Vegetarian and Vegan Eating Patterns.
Is one egg a lot of protein?
One large boiled egg provides about 5.9 g in the Canadian Nutrient File. [2] MedlinePlus lists a large egg as an example of roughly 7 grams of protein, so the figures differ slightly by source and method. [1]
Why do two sources give different numbers for the same food?
Foods vary by variety, growing conditions, brand and cooking, and databases use different samples and rounding. Use these figures as approximate. The label on your own food is more specific.
How much protein should I eat in a day?
This page does not give personal targets. Official reference values by age, sex and country, with their sources and years, are on Protein Intake Levels by Age, Sex and Country. A clinician or registered dietitian can advise on your own needs.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Cautions
- Allergy. The NHS lists cows' milk, eggs, peanuts, soybeans, peas and chickpeas among the most common allergic foods, along with tree nuts, shellfish and wheat. [5] Swelling of the lips, mouth, throat or tongue, or struggling to breathe, can be signs of a serious reaction needing urgent treatment, so call 911 in the US. [5]
- Kidney disease. NIDDK says some people with chronic kidney disease may need to consume moderate amounts of protein so waste does not build up in the blood, and that a dietitian or health care professional can help find the right balance. [6] Do not raise protein on your own if you have kidney disease.
- Pregnancy and children. Food-safety advice differs for pregnancy and for young children; see the notes on meat and fish on Animal Protein Sources.
- Medicines and special diets. A clinician or dietitian should guide protein changes for anyone with liver disease, kidney disease, a metabolic condition or an eating disorder, or before surgery.
References
- MedlinePlus Medical Encyclopedia: Protein in diet (U.S. National Library of Medicine), review date 1 April 2025. Read 2026-10-22.
- Health Canada: Canadian Nutrient File (CNF), 2015 publication, food search and nutrient reports. Health Canada states the page covers the 2015 CNF publication and will not be updated. Read 2026-10-22.
- NHS (UK): The Eatwell Guide, page last reviewed 29 November 2022. Read 2026-10-22.
- Health Canada: Canada's food guide, Eat protein foods. Read 2026-10-22 through a web-fetch tool that returned a summary plus one direct quote; only the quoted sentence is used.
- NHS (UK): Food allergy, page last reviewed 20 August 2026. Read 2026-10-22.
- NIDDK (U.S. National Institutes of Health): Eating and nutrition for chronic kidney disease, last reviewed January 2025. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.