Table of protein content in foods

In these tables are adopted by the average daily need for protein is 70 grams. This average rate for an adult weighing 70 kg (for children and people with high physical activity above the norm is 1 gram of protein per kilogram of body weight). The column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily requirement of a person weighing 70 kg in the protein.

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FOODS HIGH IN PROTEIN:

Product name	The protein content in 100 gr	The percentage of daily requirement
Egg powder	46 gr	66%
Parmesan Cheese	35.7 gr	51%
Soybean (grain)	34.9 gr	50%
Milk skimmed	33.2 g	47%
Caviar red caviar	31.5 g	45%
White mushrooms, dried	30.3 gr	43%
Dry milk 15%	28.5 gr	41%
Pollock ROE	27.9 g	40%
Caviar black granular	26.8 g	38%
Peanuts	26.3 gr	38%
Cheese “Gollandskiy” 45%	26.3 gr	38%
Cheese “Poshehonsky” 45%	26 gr	37%
Gouda Cheese	24.9 gr	36%
Cheese Swiss 50%	24.6 g	35%
Tuna	24.4 g	35%
Milk powder 25%	24.2 gr	35%
Lentils (grain)	24 gr	34%
Mash	23.5 gr	34%
Cheese Cheddar 50%	23.5 gr	34%
Cheese “Russian” 50%	23.2 gr	33%
Peas (shelled)	23 g	33%
Cheese (from cow’s milk)	22.1 gr	32%
Curd	22 g	31%
Meat (rabbit)	21.2 g	30%
Cheese “Sausage”	21.2 g	30%
Curd 4%	21 grams	30%
Curd 5%	21 grams	30%
Beans (grain)	21 grams	30%
Sunflower seeds (sunflower seeds)	20.7 g	30%
Salmon	20.5 g	29%
Shrimp	20.5 g	29%
Cheese “Roquefort” 50%	20.5 g	29%
Cheese “Suluguni”	20.5 g	29%
Cheese “Russian”	20.5 g	29%
Pistachios	20.2 g	29%
Chickpeas	20.1 g	29%
Salmon Atlantic (salmon)	20 gr	29%
Cheese 2%	20 gr	29%

See full product list

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The protein content in dairy products:

Product name	The protein content in 100 gr	The percentage of daily requirement
Acidophilus milk 1%	3 gr	4%
Acidophilus 3,2%	2.9 gr	4%
Acidophilus to 3.2% sweet	2.8 gr	4%
Acidophilus low fat	3 gr	4%
Cheese (from cow’s milk)	22.1 gr	32%
Varenets is a 2.5%	2.9 gr	4%
Yogurt 1.5%	4.1 gr	6%
Yogurt 1.5% fruit	4 C	6%
Yogurt 3,2%	5 g	7%
Yogurt 3,2% sweet	5 g	7%
Yogurt 6%	5 g	7%
Yogurt 6% sweet	5 g	7%
1% yogurt	3 gr	4%
Kefir 2.5%	2.9 gr	4%
Kefir 3.2%	2.9 gr	4%
Low-fat kefir	3 gr	4%
Koumiss (from Mare’s milk)	2.1 g	3%
Mare’s milk low-fat (from cow’s milk)	3 gr	4%
The mass of curd is 16.5% fat	12 gr	17%
Milk 1,5%	3 gr	4%
Milk 2,5%	2.9 gr	4%
Milk 3.2%	2.9 gr	4%
Milk 3,5%	2.9 gr	4%
Goat milk	3.6 gr	5%
Low-fat milk	3 gr	4%
Condensed milk with sugar 5%	7.1 g	10%
Condensed milk with sugar 8,5%	7.2 gr	10%
Condensed milk with sugar low-fat	7.5 g	11%
Dry milk 15%	28.5 gr	41%
Milk powder 25%	24.2 gr	35%
Milk skimmed	33.2 g	47%
Ice cream	3.7 gr	5%
Ice cream sundae	3.3 gr	5%
Buttermilk	3.3 gr	5%
Yogurt 1%	3 gr	4%
Yogurt 2.5% of	2.9 gr	4%
Yogurt 3,2%	2.9 gr	4%
Yogurt low-fat	3 gr	4%
Ryazhenka 1%	3 gr	4%
Ryazhenka 2,5%	2.9 gr	4%
Ryazhenka 4%	2.8 gr	4%
Fermented baked milk 6%	3 gr	4%
Cream 10%	2.7 g	4%
Cream 20%	2.5 g	4%
Cream 25%	2.4 GH	3%
35% cream	2.2 g	3%
Cream 8%	2.8 gr	4%
Condensed cream with sugar 19%	8 gr	11%
Cream powder 42%	19 gr	27%
Sour cream 10%	2.7 g	4%
Sour cream 15%	2.6 g	4%
Sour cream 20%	2.5 g	4%
Sour cream 25%	2.4 GH	3%
Sour cream 30%	2.3 g	3%
Cheese “Adygeysky”	19.8 g	28%
Cheese “Gollandskiy” 45%	26.3 gr	38%
Cheese “Camembert”	15.3 gr	22%
Parmesan Cheese	35.7 gr	51%
Cheese “Poshehonsky” 45%	26 gr	37%
Cheese “Roquefort” 50%	20.5 g	29%
Cheese “Russian” 50%	23.2 gr	33%
Cheese “Suluguni”	20.5 g	29%
Feta Cheese	14.2 g	20%
Cheese Cheddar 50%	23.5 gr	34%
Cheese Swiss 50%	24.6 g	35%
Gouda Cheese	24.9 gr	36%
Low-fat cheese	18 g	26%
Cheese “Sausage”	21.2 g	30%
Cheese “Russian”	20.5 g	29%
Glazed curds of 27.7% fat	7.9 gr	11%
Cheese 11%	16 g	23%
Cheese 18% (bold)	15 gr	21%
Cheese 2%	20 gr	29%
Curd 4%	21 grams	30%
Curd 5%	21 grams	30%
Cottage cheese 9% (bold)	18 g	26%
Curd	22 g	31%

The protein content in eggs and egg products:

Product name	The protein content in 100 gr	The percentage of daily requirement
Egg protein	11.1 gr	16%
Egg yolk	16.2 gr	23%
Egg powder	46 gr	66%
Chicken egg	12.7 g	18%
Quail egg	11.9 g	17%

The protein content in fish and seafood:

Product name	The protein content in 100 gr	The percentage of daily requirement
Roach	18 g	26%
Salmon	20.5 g	29%
Caviar red caviar	31.5 g	45%
Pollock ROE	27.9 g	40%
Caviar black granular	26.8 g	38%
Squid	18 g	26%
Flounder	15.7 g	22%
Chum	19 gr	27%
Sprat Baltic	14.1 g	20%
Sprat Caspian	18.5 gr	26%
Shrimp	20.5 g	29%
Bream	17.1 gr	24%
Salmon Atlantic (salmon)	20 gr	29%
Mussels	11.5 g	16%
Pollock	15.9 g	23%
Capelin	13.4 gr	19%
Cod	19.2 g	27%
Grouper	18.2 g	26%
Perch river	18.5 gr	26%
Sturgeon	16.4 gr	23%
Halibut	18.9 g	27%
Haddock	17.2 g	25%
Cancer river	15.5 g	22%
Carp	18.2 g	26%
Herring	17 gr	24%
Herring fatty	17.7 gr	25%
Herring lean	19.1 g	27%
Herring srednebelaya	17 gr	24%
Mackerel	18 g	26%
Som	17.2 g	25%
Mackerel	18.5 gr	26%
Sudak	18.4 g	26%
Cod	16 g	23%
Tuna	24.4 g	35%
Acne	14.5 gr	21%
Oyster	9 grams	13%
Heck	16.6 g	24%
Pike	18.4 g	26%

The protein content in meat and meat products:

Product name	The protein content in 100 gr	The percentage of daily requirement
Meat (lamb)	15.6 g	22%
Meat (beef)	18.6 g	27%
Meat (Turkey)	19.5 g	28%
Meat (rabbit)	21.2 g	30%
Meat (chicken)	18.2 g	26%
Meat (pork fat)	11.7 g	17%
Meat (pork meat)	14.3 gr	20%
Meat (broiler chickens)	18.7 gr	27%
Beef liver	17.9 g	26%
Kidney beef	15.2 GRS	22%

The protein content in nuts and seeds:

Product name	The protein content in 100 gr	The percentage of daily requirement
Peanuts	26.3 gr	38%
Walnut	16.2 gr	23%
Acorns, dried	8.1 g	12%
Pine nuts	13.7 g	20%
Cashews	18.5 gr	26%
Sesame	19.4 g	28%
Almonds	18.6 g	27%
Sunflower seeds (sunflower seeds)	20.7 g	30%
Pistachios	20.2 g	29%
Hazelnuts	13 gr	19%

The protein content in legumes:

Product name	The protein content in 100 gr	The percentage of daily requirement
Peas (shelled)	23 g	33%
Green peas (fresh)	5 g	7%
Mash	23.5 gr	34%
Chickpeas	20.1 g	29%
Soybean (grain)	34.9 gr	50%
Beans (grain)	21 grams	30%
Beans (legumes)	2.5 g	4%
Lentils (grain)	24 gr	34%

The protein content in cereals and cereal products:

Product name	The protein content in 100 gr	The percentage of daily requirement
Buckwheat (grain)	10.8 g	15%
Buckwheat (groats)	9.5 gr	14%
Buckwheat (unground)	12.6 gr	18%
Corn grits	8.3 g	12%
Semolina	10.3 g	15%
Eyeglasses	12.3 g	18%
Pearl barley	9.3 gr	13%
Wheat groats	11 gr	16%
Groats hulled millet (polished)	11.5 g	16%
Rice	7 gr	10%
Barley groats	10 gr	14%
Sweet corn	3.2 g	5%
Macaroni from a flour of 1 grade	11.2 gr	16%
Pasta from flour V/s	11 gr	16%
Buckwheat flour	12.6 gr	18%
Corn flour	7.2 gr	10%
Oat flour	13 gr	19%
Oat flour (oatmeal)	12.5 g	18%
Wheat flour of 1 grade	11.1 gr	16%
Wheat flour 2nd grade	11.6 g	17%
The flour	10.8 g	15%
Flour Wallpaper	11.5 g	16%
Flour rye	8.9 gr	13%
Rye flour wholemeal	10.7 gr	15%
Flour rye seeded	6.9 gr	10%
Rice flour	7.4 gr	11%
Oats (grain)	10 gr	14%
Oat bran	17.3 gr	25%
Wheat bran	16 g	23%
Wheat (grain, soft variety)	11.8 gr	17%
Wheat (grain, hard grade)	13 gr	19%
Rice (grain)	7.5 g	11%
Rye (grain)	9.9 g	14%
Oat flakes “Hercules”	12.3 g	18%
Barley (grain)	10.3 g	15%

Protein content in fruits, berries and dried fruits:

Product name	The protein content in 100 gr	The percentage of daily requirement
Apricot	0.9 g	1%
Avocado	2 gr	3%
Orange	0.9 g	1%
Banana	1.5 grams	2%
Cranberries	0.7 g	1%
Cherry	0.8 g	1%
Blueberries	1 C	1%
Garnet	0.7 g	1%
Grapefruit	0.7 g	1%
Pear dried	2.3 g	3%
Durian	1.47 g	2%
BlackBerry	1.5 grams	2%
Strawberries	0.8 g	1%
Raisins	2.3 g	3%
Fresh figs	0.7 g	1%
Figs dried	3.1 gr	4%
Kiwi	0.8 g	1%
Gooseberry	0.7 g	1%
Dried apricots	5.2 gr	7%
Lemon	0.9 g	1%
Raspberry	0.8 g	1%
Mango	0.8 g	1%
Mandarin	0.8 g	1%
Cloudberry	0.8 g	1%
Nectarine	1.1 g	2%
Sea buckthorn	1.2 g	2%
Peach	0.9 g	1%
Peach dried	3 gr	4%
Pomelo	0.8 g	1%
Rowan red	1.4 g	2%
Aronia	1.5 grams	2%
Drain	0.8 g	1%
Black currants	1 C	1%
Apricots	5 g	7%
Feijoa	0.7 g	1%
Dates	2.5 g	4%
Cherry	1.1 g	2%
Blueberries	1.1 g	2%
Prunes	2.3 g	3%
Briar	1.6 g	2%
Apples dried	2.2 g	3%

Protein content in vegetables and herbs:

Product name	The protein content in 100 gr	The percentage of daily requirement
Basil (green)	3.2 g	5%
Eggplant	1.2 g	2%
Rutabaga	1.2 g	2%
Ginger (root)	1.8 g	3%
Cabbage	1.8 g	3%
Broccoli	2.8 gr	4%
Brussels sprouts	4.8 gr	7%
Kohlrabi	2.8 gr	4%
Cabbage, red,	0.8 g	1%
Cabbage	1.2 g	2%
Savoy cabbages	1.2 g	2%
Cauliflower	2.5 g	4%
Potatoes	2 gr	3%
Cilantro (green)	2.1 g	3%
Cress (greens)	2.6 g	4%
Dandelion leaves (greens)	2.7 g	4%
Green onions (the pen)	1.3 g	2%
Leek	2 gr	3%
Onion	1.4 g	2%
Carrots	1.3 g	2%
Seaweed	0.9 g	1%
Cucumber	0.8 g	1%
Fern	4.6 gr	7%
Parsnip (root)	1.4 g	2%
Sweet pepper (Bulgarian)	1.3 g	2%
Parsley (green)	3.7 gr	5%
Parsley (root)	1.5 grams	2%
Tomato (tomato)	1.1 g	2%
Rhubarb (greens)	0.7 g	1%
Radishes	1.2 g	2%
Black radish	1.9 g	3%
Turnips	1.5 grams	2%
Lettuce (greens)	1.5 grams	2%
Beets	1.5 grams	2%
Celery (green)	0.9 g	1%
Celery (root)	1.3 g	2%
Asparagus (green)	1.9 g	3%
Jerusalem artichoke	2.1 g	3%
Pumpkin	1 C	1%
Dill (greens)	2.5 g	4%
Horseradish (root)	3.2 g	5%
Garlic	6.5 gr	9%
Spinach (greens)	2.9 gr	4%
Sorrel (greens)	1.5 grams	2%

The protein content in mushrooms:

Product name	The protein content in 100 gr	The percentage of daily requirement
Oyster mushrooms	3.3 gr	5%
Mushroom ginger	1.9 g	3%
Morel mushroom	3.1 gr	4%
White mushrooms	3.7 gr	5%
White mushrooms, dried	30.3 gr	43%
Chanterelle mushrooms	1.5 grams	2%
Mushrooms mushrooms	2.2 g	3%
Mushrooms boletus	2.1 g	3%
Mushrooms aspen mushrooms	3.3 gr	5%
Mushrooms Russula	1.7 g	2%
Mushrooms	4.3 g	6%
Shiitake mushrooms	2.2 g	3%