Understanding Exactly How Much Protein is in 100 gm grams of Your Food

November 20, 2025 •

4 min read

Did you know that protein content can vary dramatically, from over 75 grams in 100 grams of whey isolate to around 8-9 grams in cooked chickpeas? Understanding exactly how much protein is in 100 gm grams of various foods is crucial for effective dietary planning, whether you're building muscle, managing weight, or simply aiming for a healthier diet.

Quick Summary

This guide details the precise protein content in a standard 100-gram serving across different food groups. It provides nutritional data for popular animal and plant-based sources, along with a comparison table to help inform your dietary choices.

Key Points

Diverse Protein Sources: Protein content per 100g varies greatly across different food types, including animal products, legumes, nuts, and dairy.
Animal Protein Density: Lean, cooked animal sources like chicken breast and beef offer high protein density, with approximately 31g and 26g per 100g, respectively.
Plant Protein Variety: Legumes like cooked lentils and chickpeas provide around 8-9g of protein per 100g, while firm tofu offers 15-17g.
Concentrated Sources: Processed foods like whey protein powder and certain aged cheeses offer extremely high protein concentration per 100g.
Impact of Preparation: Cooking and processing methods can alter protein content by weight; for example, cooked legumes have lower protein per 100g than their dried, raw counterparts.
Holistic View: Evaluating the full nutritional profile, including calories and fat, alongside protein content provides a more complete picture of a food's value.

Protein is an essential macronutrient vital for repairing tissue, building muscle, and producing hormones and enzymes. However, not all protein sources are created equal. The quantity and quality of protein can differ significantly depending on the food. By focusing on the protein density per 100 grams, you can make more strategic choices to meet your nutritional goals.

The Varied World of Protein Sources

Protein can be sourced from a wide array of foods, including meat, fish, legumes, dairy, and nuts. The preparation method can also slightly alter the final nutritional values due to changes in water content. Let's break down the protein content for common foods in a standard 100-gram serving.

Animal-Based Protein

These sources are often praised for their high protein density and complete amino acid profile.

Chicken Breast (cooked, skinless): A 100g serving of cooked chicken breast is a powerhouse, offering an impressive 31 to 32 grams of protein. It's a lean option, making it popular for muscle-building and weight loss diets.
Lean Beef (cooked): The protein content in cooked beef varies depending on the cut and leanness. A 100g serving of lean beef contains approximately 26 grams of protein.
Salmon (cooked): This oily fish offers high-quality protein and beneficial omega-3 fatty acids. A 100g cooked salmon fillet contains around 22.1 to 25 grams of protein.
Eggs (boiled): On average, eggs contain approximately 12.3 grams of protein per 100 grams. A single large egg (approx. 50g) contains about 6 grams, so you would need around two eggs for a 100g serving.

Plant-Based Protein

For vegetarians, vegans, or those simply looking to reduce meat consumption, these are excellent alternatives.

Lentils (cooked): Cooked lentils are a fiber-rich, nutrient-dense protein source. A 100g serving provides about 9 grams of protein. Dry, uncooked lentils contain significantly more protein by weight, closer to 26 grams per 100g.
Tofu (firm): Made from soybeans, firm tofu offers a great plant-based protein source. A 100g serving provides approximately 15 to 17 grams of protein, with slightly higher amounts in firmer varieties.
Chickpeas (cooked): Also known as garbanzo beans, cooked chickpeas offer between 8 and 9 grams of protein per 100 grams. Like lentils, dried chickpeas have a higher protein count per 100g.
Quinoa (cooked): One of the few complete plant-based proteins, cooked quinoa contains around 4.4 grams of protein per 100 grams.

Nuts, Seeds, and Dairy

Don't overlook these categories for significant protein contributions, often combined with healthy fats.

Almonds: Dry roasted almonds contain approximately 21 grams of protein per 100 grams, making them a convenient protein-rich snack.
Greek Yogurt (plain, non-fat): A rich source of dairy protein, non-fat Greek yogurt offers about 10 to 11 grams of protein per 100 grams.
Cheddar Cheese: Aged cheeses can be very protein-dense. Cheddar cheese contains about 25 to 26 grams of protein per 100 grams.
Whey Protein Powder: For those seeking the highest protein concentration, whey protein isolate is a top contender. Depending on the brand, 100g of powder can yield over 75 grams of protein.

Protein Comparison: 100g of Popular Foods


Food (per 100g serving)	Protein (grams)	Notes
Whey Protein Powder	75+ g	Concentrated, requires preparation
Chicken Breast (cooked)	31–32 g	Lean, complete protein
Cheddar Cheese	25–26 g	High in protein, also high in fat
Lean Beef (cooked)	26 g	Varies by cut and cooking
Almonds	21 g	Contains healthy fats and fiber
Firm Tofu	15–17 g	Versatile plant-based option
Boiled Egg	~12.3 g	Protein includes yolk and white
Greek Yogurt	10–11 g	High in protein compared to regular yogurt
Cooked Lentils	~9 g	Excellent source of fiber
Cooked Chickpeas	8–9 g	Can be used in many recipes

Factors Influencing Protein Content

Several factors can affect the amount of protein in your food, which is why nutritional values can vary slightly between different sources and preparation methods. Understanding these nuances can help fine-tune your dietary planning.

Processing: Raw vs. cooked is a primary factor. As seen with lentils and chickpeas, cooking and hydrating the food increases its weight, reducing the protein percentage per 100g. Conversely, dehydrating food can increase its protein concentration by weight.
Type of Cut/Source: For meats, the specific cut matters. A skinless chicken breast is leaner and more protein-dense than a chicken thigh. For dairy, non-fat Greek yogurt will have a different protein-to-calorie ratio than full-fat versions.
Nutritional Density: While some foods might have a high protein count per 100g, they may also be high in calories or fat, like cheese and nuts. It’s important to consider the overall nutritional profile rather than just the protein number.

The Takeaway: How to Use This Information

Knowing how much protein is in 100 gm grams empowers you to build more balanced and effective meals. Use this knowledge to diversify your protein intake and make intentional choices about your diet. For instance, combine a variety of plant-based proteins, such as chickpeas and quinoa, to form a complete amino acid profile, or prioritize lean animal protein sources for higher protein density with fewer calories. By paying attention to these details, you can more efficiently support your body's needs for muscle repair, energy, and overall health.

For a more comprehensive database of nutritional information, the USDA FoodData Central is an excellent resource.

Frequently Asked Questions

Generally, highly concentrated protein sources like whey protein powder or spirulina have the most protein per 100 grams, with some powders exceeding 75 grams.

No, they are different measurements. 100 grams of food contains a mix of macronutrients (protein, carbs, fat), while achieving a total intake of 100 grams of pure protein requires combining multiple servings of protein-rich foods.

Cooking methods often alter the food's water content. For example, when dried lentils are cooked and absorb water, their weight increases while their protein mass remains the same, which dilutes the protein percentage per 100 grams.

Yes, it is possible to get enough protein from plant sources alone. It requires consuming a varied diet of different legumes, nuts, seeds, and grains to ensure you receive a complete spectrum of essential amino acids, as some plant proteins are not complete on their own.

A 100g serving of boiled eggs provides about 12.3 grams of protein. Eggs are considered a complete protein, meaning they contain all nine essential amino acids.

Yes, firm tofu typically has a higher protein content per 100 grams than soft or silken tofu because more water has been pressed out, resulting in a higher concentration of protein by weight.

To easily increase your protein intake, choose protein-dense options like lean meats (chicken breast), aged cheeses (cheddar), or use high-protein supplements like whey powder. You can also prioritize foods with a good protein-to-calorie ratio, like Greek yogurt.