Protein per Ingredient Calculator
See the protein content and macros in any cooking ingredient — enter your amount in cups, tablespoons, grams, or ounces.
100 ingredients · 7 categories
100 Ingredients — Full Reference Table
All 100 ingredients available in the calculator above, organized by category and sorted by protein content. Click any row to load it in the calculator.
| Ingredient | Protein / 100g | kcal / 100g |
|---|---|---|
| Flours & Grains | ||
| Chickpea flour (besan) | 22.4g | 387 |
| Almond flour | 21.9g | 580 |
| Coconut flour | 19.3g | 400 |
| Rolled oats | 16.9g | 389 |
| Spelt (uncooked) | 14.6g | 338 |
| Quinoa (uncooked) | 14.1g | 368 |
| Teff (uncooked) | 13.3g | 367 |
| Whole wheat flour | 13.2g | 340 |
| Buckwheat flour | 12.6g | 335 |
| Bread flour | 12.0g | 361 |
| All-purpose flour | 10.3g | 364 |
| Brown rice (uncooked) | 7.9g | 370 |
| White rice (uncooked) | 7.1g | 365 |
| Corn flour (masa harina) | 6.6g | 361 |
| White rice flour | 5.9g | 366 |
| Meat & Fish | ||
| Beef sirloin (raw) | 26.7g | 207 |
| Tuna (canned in water) | 25.5g | 116 |
| Sardines (canned) | 24.6g | 208 |
| Tuna (fresh / yellowfin) | 23.4g | 109 |
| Turkey breast (raw) | 23.0g | 104 |
| Chicken breast (raw) | 22.5g | 120 |
| Pork tenderloin (raw) | 22.0g | 143 |
| Ground beef 93/7 (raw) | 21.4g | 152 |
| Salmon (canned) | 20.4g | 139 |
| Shrimp (raw) | 20.1g | 85 |
| Tilapia (raw) | 20.1g | 96 |
| Salmon fillet (raw) | 20.1g | 208 |
| Ground turkey (raw) | 19.1g | 149 |
| Chicken thigh (raw) | 18.9g | 177 |
| Halibut (raw) | 18.6g | 91 |
| Duck breast (raw) | 17.8g | 201 |
| Cod (raw) | 17.8g | 82 |
| Ground beef 80/20 (raw) | 17.2g | 254 |
| Ground lamb (raw) | 16.6g | 267 |
| Egg (whole, raw) | 13.0g | 143 |
| Scallops (raw) | 12.1g | 69 |
| Egg white (raw) | 10.9g | 52 |
| Dairy & Cheese | ||
| Parmesan (grated) | 38.5g | 431 |
| Mozzarella | 28.1g | 280 |
| Swiss cheese | 27.0g | 380 |
| Cheddar | 24.9g | 402 |
| Goat cheese (soft) | 21.6g | 364 |
| Feta | 14.2g | 264 |
| Cottage cheese (1% fat) | 12.4g | 72 |
| Ricotta | 11.3g | 174 |
| Skyr (Icelandic yogurt) | 11.0g | 63 |
| Greek yogurt (0% fat) | 10.2g | 59 |
| Cream cheese | 6.2g | 342 |
| Kefir (plain) | 3.8g | 61 |
| Plain yogurt (full fat) | 3.5g | 61 |
| Low-fat milk (1%) | 3.4g | 42 |
| Whole milk | 3.2g | 61 |
| Legumes | ||
| Lentils (raw) | 25.8g | 353 |
| Split peas (raw) | 24.6g | 341 |
| Mung beans (raw) | 23.9g | 347 |
| Black-eyed peas (raw) | 23.5g | 336 |
| Kidney beans (raw) | 22.5g | 337 |
| Navy beans (raw) | 22.3g | 337 |
| Black beans (raw) | 21.6g | 341 |
| Pinto beans (raw) | 21.4g | 347 |
| Chickpeas (raw) | 19.3g | 364 |
| Soybeans (cooked) | 16.6g | 173 |
| Lupini beans (cooked) | 15.6g | 119 |
| Edamame (cooked) | 11.9g | 121 |
| Lentils (cooked) | 9.0g | 116 |
| Chickpeas (cooked / canned) | 7.0g | 119 |
| Nuts & Seeds | ||
| Hemp seeds | 31.6g | 553 |
| Pumpkin seeds | 30.2g | 559 |
| Peanut butter | 25.1g | 588 |
| Almonds (whole) | 21.2g | 579 |
| Almond butter | 21.2g | 614 |
| Sunflower seeds (hulled) | 20.8g | 584 |
| Flaxseeds (ground) | 18.3g | 534 |
| Cashews (whole) | 18.2g | 553 |
| Sesame seeds | 17.7g | 573 |
| Tahini (sesame paste) | 17.0g | 592 |
| Chia seeds | 16.5g | 486 |
| Walnuts | 15.2g | 654 |
| Hazelnuts | 15.0g | 628 |
| Brazil nuts | 14.3g | 659 |
| Pine nuts | 13.7g | 673 |
| Pecans | 9.2g | 691 |
| Macadamia nuts | 7.9g | 718 |
| Soy & Plant Protein | ||
| Whey protein powder | 80.0g | 373 |
| Pea protein powder | 76.5g | 361 |
| Seitan (wheat gluten) | 75.2g | 370 |
| Spirulina (powder) | 57.5g | 290 |
| Nutritional yeast | 50.0g | 325 |
| Hemp protein powder | 50.0g | 338 |
| Tempeh | 20.3g | 193 |
| Miso paste | 11.7g | 199 |
| Firm tofu | 8.1g | 76 |
| Silken tofu | 4.8g | 55 |
| Soy milk (unsweetened) | 3.3g | 33 |
| Vegetables & Greens | ||
| Green peas (cooked) | 5.4g | 84 |
| Kale (raw) | 4.3g | 49 |
| Brussels sprouts (raw) | 3.4g | 43 |
| Spinach (raw) | 2.9g | 23 |
| Broccoli (raw) | 2.8g | 34 |
| Asparagus (raw) | 2.2g | 20 |
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 per 100g, closely followed by pea protein powder (76.5g). Among whole foods, seitan (wheat gluten) is exceptional at 75.2g per 100g, making it the single most protein-dense whole food on this list — and a popular choice for plant-based athletes. Nutritional yeast is another standout at 50g per 100g. For lean animal sources, tuna canned in water reaches 25.5g and turkey breast 23g. Among legumes, lentils deliver 25.8g raw and split peas 24.6g.
Can I use raw beans and legumes?
This calculator now includes both raw and cooked options for lentils and chickpeas. Raw dried legumes are more protein-dense by weight (lentils: 25.8g/100g raw vs. 9g/100g cooked) because cooking absorbs a lot of water. If you're weighing cooked beans or lentils from a pot or can, use the cooked variants. If you're measuring dry before cooking, use the raw entries. Always cook beans and lentils thoroughly before eating.
Informational use only. Protein values are general reference figures from food composition databases. This tool is not a substitute for professional dietary advice. If you have specific health goals or a medical condition, consult a registered dietitian or healthcare provider.