How much protein is in 100g?

December 15, 2025 •

4 min read

Depending on the source, a 100g serving of food can contain anywhere from less than 1g to over 70g of protein. This guide explores exactly how much protein is in 100g of various common foods, helping you better understand and manage your daily nutritional intake.

Quick Summary

The protein content per 100g varies dramatically across different food types, from lean meats and dairy to legumes and vegetables. Understanding these figures is crucial for meal planning, especially for fitness or weight management goals, by highlighting both high and low-protein options.

Key Points

Varying Content: Protein per 100g differs significantly by food type, from high amounts in meats and seeds to lower levels in vegetables.
Lean Meat Champions: Lean chicken breast and beef can offer around 25-32g of protein per 100g, making them potent sources.
Plant-Based Powerhouses: Soy products like seitan and tofu, along with nuts and seeds, are excellent plant-based options, with some reaching over 20g of protein per 100g.
The Cooking Factor: Preparation methods, such as cooking and drying, can alter the protein concentration and overall nutritional profile of foods.
Not Just Quantity: The quality of protein, which includes its amino acid profile and digestibility, is as important as the quantity.
Diverse Sources: It's beneficial to incorporate a diverse range of both animal and plant-based proteins into your diet for comprehensive nutrition.
Informed Choices: Knowing the protein content in standard 100g servings allows for more precise meal planning and dietary adjustments.

Animal-Based Protein Sources per 100g

Animal-based foods are often heralded as complete protein sources, meaning they contain all nine essential amino acids necessary for the body. When looking at a standard 100g serving, the protein content can be quite high, making it easier for many people to reach their daily requirements.

Meat and Poultry

Lean meats are some of the most concentrated sources of protein available. The protein density often depends on the specific cut and fat content.

Chicken Breast (skinless, cooked): An impressive 32g per 100g.
Turkey Breast (cooked): Roughly 26-30g per 100g.
Lean Beef (cooked): Generally provides 21-29g per 100g, depending on the cut, with sirloin being higher than fattier options like ribeye.
Pork Loin (lean, grilled): Can offer around 24-32g per 100g.

Fish and Seafood

Fish is another high-protein option, often rich in beneficial omega-3 fatty acids.

Salmon (grilled): Typically contains about 20-25g of protein per 100g.
Tuna (canned in brine): A robust source with approximately 25g per 100g.
Cod (baked): Delivers around 24g per 100g.
Shrimp (cooked): Provides about 15-20g per 100g.

Dairy and Eggs

Dairy products and eggs are versatile protein sources that can be added to many meals.

Parmesan Cheese: One of the highest with up to 36g per 100g.
Cheddar Cheese: Contains approximately 23-26g per 100g.
Cottage Cheese: Delivers around 9-12g per 100g.
Greek Yogurt (plain): Offers about 9-10g per 100g.
Eggs (whole, boiled): Averages 12-13g per 100g.

Plant-Based Protein Sources per 100g

For those following a vegetarian or vegan diet, a wide range of plants provides significant protein. Some plant proteins may not be 'complete' on their own, but can be combined to form a complete amino acid profile.

Legumes, Nuts, and Seeds

This category contains some of the most potent plant-based sources.

Seitan: A wheat gluten-based meat alternative with a massive 75g per 100g.
Hemp Seeds: Offers an impressive 30g per 100g.
Pumpkin Seeds: Provides nearly 30g per 100g.
Peanuts: A popular legume with around 26g per 100g.
Tempeh: A fermented soy product with about 19-20g per 100g.
Tofu (firm): Generally contains 8-17g per 100g, depending on firmness.
Lentils (cooked): Provides about 9g per 100g.
Chickpeas (canned): Around 7g per 100g.

Grains and Vegetables

While generally lower in protein, these foods can contribute to daily intake, especially when combined with other sources.

Oats (raw): Offers 11-13.5g per 100g.
Quinoa (cooked): Provides about 4.4g per 100g.
Broccoli (raw): Contains about 3.6g per 100g.

Factors That Influence Protein Content

Several elements can affect the final protein count in food, even for the same base item. Preparation is one key factor. Cooking meat, for instance, removes water weight, which can increase the protein concentration per 100g of the final cooked product compared to the raw version. For example, 100g of raw chicken breast will have a different protein value than 100g of cooked chicken breast. The cut of meat also matters; leaner cuts naturally have a higher protein-to-fat ratio. Finally, the processing of foods can also lead to variations. Dry roasted nuts will have different values than raw nuts, and canned fish can vary based on whether it is packed in water or oil.

Protein Content Comparison Table (Per 100g)


Food Source	Protein (grams)	Type	Notes
Chicken Breast (cooked, skinless)	~32g	Animal	Very high-protein, low-fat source
Seitan	~75g	Plant	Exceptionally high protein for a meat alternative
Salmon (grilled)	~20-25g	Animal	Rich in protein and healthy fats
Greek Yogurt (plain)	~9-10g	Animal	Good source of protein and probiotics
Lentils (cooked)	~9g	Plant	Great source of fiber and plant-based protein
Tofu (firm)	~8-17g	Plant	Varies based on firmness and water content
Parmesan Cheese	~36g	Animal	High in protein, but also high in fat and salt
Quinoa (cooked)	~4.4g	Plant	A lower-protein but complete protein grain

Conclusion: Making Informed Dietary Choices

Understanding how much protein is in 100g of different foods is fundamental for effective meal planning. The optimal amount of protein varies greatly based on individual goals, activity levels, and dietary preferences. Whether you are aiming for high intake with lean meats and seitan, or seeking a balanced approach with a variety of plant and animal sources, having these numbers in mind allows for precise tracking and informed decisions. To maintain a healthy diet, it is important to include a variety of protein sources alongside other macronutrients, as a single number does not tell the whole nutritional story. For further reading on protein and nutrient guidelines, you can visit the British Nutrition Foundation website.

Frequently Asked Questions

A cooked, skinless chicken breast contains approximately 32g of protein per 100g. The protein content is higher in a cooked portion compared to raw due to water loss during cooking.

Not typically. While lean cuts of steak provide a high amount (24-29g) per 100g, cooked skinless chicken breast generally has a slightly higher protein concentration at around 32g per 100g.

The protein content of tofu varies depending on its firmness. For firm, calcium-set tofu, you can expect around 15-17g of protein per 100g.

Eggs contain approximately 12-13g of protein per 100g. This is for the whole egg and the content remains consistent whether cooked or raw.

Yes, many plant-based foods are high in protein. For example, seitan can contain up to 75g per 100g, while hemp and pumpkin seeds offer nearly 30g per 100g.

Plain Greek yogurt typically provides around 9-10g of protein per 100g, making it a good source for snacks and meals.

This amount is often appropriate for many people, especially active individuals. Daily protein needs vary based on weight and activity level, but consuming 100g is safe for many and beneficial for those seeking to maintain or build muscle.

Cooking does not change the total amount of protein in a food. However, it can change the concentration per 100g by altering the water content. For instance, cooking meat removes water, increasing the protein density per gram.

While it varies, many people consider a food with 15-20g of protein per 100g or more to be a high-protein source. Options like chicken, steak, fish, and certain plant-based alternatives fit this description.