Protein per Ingredient Calculator
See the protein content and macros in any cooking ingredient — enter your amount in cups, tablespoons, grams, or ounces.
Protein Density Table
High-protein ingredients sorted by grams of protein per 100g. Use this to find the most protein-rich foods for your recipes.
| Ingredient | Protein / 100g | Density (g/100 kcal) | kcal / 100g |
|---|---|---|---|
| Whey protein powder | 80.0g | 21.4 | 373 |
| Hemp seeds | 31.6g | 5.7 | 553 |
| Pumpkin seeds | 30.2g | 5.4 | 559 |
| Lentils (raw) | 25.8g | 7.3 | 353 |
| Peanut butter | 25.1g | 4.3 | 588 |
| Tuna (canned in water) | 25.5g | 22.0 | 116 |
| Tempeh | 20.3g | 10.5 | 193 |
| Chickpeas (raw) | 19.3g | 5.3 | 364 |
| Almonds | 21.2g | 3.7 | 579 |
| Almond flour | 21.9g | 3.8 | 580 |
| Black beans (raw) | 21.6g | 6.3 | 341 |
| Chicken breast (raw) | 22.5g | 18.8 | 120 |
| Parmesan (grated) | 38.5g | 8.9 | 431 |
| Firm tofu | 8.1g | 10.7 | 76 |
| Turkey breast (raw) | 23.0g | 22.1 | 104 |
| Ground beef 93/7 (raw) | 21.4g | 14.1 | 152 |
| Salmon (raw) | 20.1g | 9.7 | 208 |
| Shrimp (raw) | 20.1g | 23.6 | 85 |
| Greek yogurt (0% fat) | 10.2g | 17.3 | 59 |
| Edamame (cooked) | 11.9g | 9.8 | 121 |
Understanding Protein Density
Not all proteins are created equal. Protein density measures how much protein you get per 100 calories — a critical metric for building muscle efficiently. Lean meats and Greek yogurt are protein powerhouses because they deliver high protein with minimal calories. On the other hand, nuts and seeds are protein-rich by weight, but their fat content adds calories quickly.
For example, chicken breast has 22.5g protein per 100g and only 120 kcal — that's 18.8g protein per 100 kcal, making it one of the most efficient sources. Almonds have more total protein per 100g (21.2g) but are much higher in calories (579 kcal), giving only 3.7g protein per 100 kcal. Use this calculator to compare and find the best protein sources for your goals.
Protein in Cooking
Building protein into recipes starts with ingredient selection. This calculator lets you see exactly what you're getting in every portion. Whether you're tracking macros for fitness, cooking a high-protein meal, or simply curious about your ingredients' nutritional profile, having accurate data at your fingertips removes the guesswork.
💡 Pro Tip: Keep a mix of high-density (lean meat, fish, Greek yogurt) and moderate-density (legumes, nuts, soy) proteins on hand. This gives you flexibility across recipes and cuisines while staying on target with your protein goals.
Frequently Asked Questions
How much protein in one egg?
One large egg (approximately 50g) contains about 6.5g of protein. Eggs are a complete protein source, meaning they contain all nine essential amino acids. The white has more protein than the yolk, but the yolk contains important micronutrients and fat-soluble vitamins.
How much protein in 1 cup of Greek yogurt?
One cup of Greek yogurt (245g) contains approximately 25g of protein. Greek yogurt is an excellent high-protein, low-calorie source — about 145 kcal per cup. It's perfect for breakfast bowls, smoothies, or as a substitute for sour cream or mayonnaise.
What's the highest protein ingredient?
Whey protein powder tops the list at 80g protein per 100g. Among whole foods, tuna (canned in water) and shrimp lead at around 25.5g and 20.1g per 100g respectively. For plant-based options, hemp seeds deliver 31.6g and lentils 25.8g per 100g (raw).
Can I use raw beans and legumes?
The data here is for raw dried beans and lentils. Once cooked, they absorb water and nearly triple in weight, so the protein per 100g drops significantly. If you're measuring cooked beans, divide the protein value by approximately 3. Always cook beans thoroughly before eating.