Food by food
Protein in the foods you actually eat, on a GLP-1
Every food here has its own page: protein per 100 g and per realistic serve in grams and ounces, how it behaves when your appetite is small, three ways to prepare it, and what to eat it with. Sorted by protein density within each group.
Meat and poultry
- Biltong about 50 g per 100 g
- Beef jerky about 33 g per 100 g
- Chicken breast about 31 g per 100 g
- Venison about 30 g per 100 g
- Turkey breast about 29 g per 100 g
- Steak about 29 g per 100 g
- Bacon about 28 g per 100 g
- Rotisserie chicken about 27 g per 100 g
- Turkey mince about 27 g per 100 g
- Pork loin about 27 g per 100 g
- Prosciutto about 27 g per 100 g
- Chicken thigh about 26 g per 100 g
- Beef mince about 26 g per 100 g
- Lamb about 26 g per 100 g
- Kangaroo about 26 g per 100 g
- Duck breast about 24 g per 100 g
- Ham about 18 g per 100 g
- Chicken sausages about 17 g per 100 g
Fish and seafood
- Tuna steak about 29 g per 100 g
- Anchovies about 29 g per 100 g
- Tilapia about 26 g per 100 g
- Salmon about 25 g per 100 g
- Tinned tuna about 25 g per 100 g
- Sardines about 25 g per 100 g
- Prawns about 24 g per 100 g
- Barramundi about 24 g per 100 g
- Mackerel about 24 g per 100 g
- Mussels about 24 g per 100 g
- Cod and white fish about 23 g per 100 g
- Tinned salmon about 22 g per 100 g
- Smoked salmon about 22 g per 100 g
- Scallops about 20 g per 100 g
- Crab about 19 g per 100 g
- Calamari and squid about 18 g per 100 g
- Oysters about 9 g per 100 g
Dairy and eggs
- Parmesan about 35 g per 100 g
- Cheddar about 25 g per 100 g
- Halloumi about 22 g per 100 g
- Mozzarella about 18 g per 100 g
- Paneer about 18 g per 100 g
- Feta about 15 g per 100 g
- Eggs about 13 g per 100 g
- Quark about 12 g per 100 g
- Egg whites about 11 g per 100 g
- Skyr about 11 g per 100 g
- Cottage cheese about 11 g per 100 g
- Ricotta about 10 g per 100 g
- High protein yoghurt about 10 g per 100 g
- Protein pudding about 10 g per 100 g
- Greek yoghurt about 9 g per 100 g
- Cream cheese about 6 g per 100 g
- Milk about 3.5 g per 100 g
- Kefir about 3.4 g per 100 g
- Custard about 3 g per 100 g
Legumes, soy and plant protein
- Pea protein about 75 g per 100 g
- Textured vegetable protein about 50 g per 100 g
- Lupin flakes about 40 g per 100 g
- Seitan about 25 g per 100 g
- Tempeh about 19 g per 100 g
- Firm tofu about 14 g per 100 g
- Falafel about 13 g per 100 g
- Edamame about 11 g per 100 g
- Lentils about 9 g per 100 g
- Black beans about 9 g per 100 g
- Chickpeas about 8 g per 100 g
- Kidney beans about 8 g per 100 g
- Split peas about 8 g per 100 g
- Black-eyed peas about 8 g per 100 g
- Hummus about 7 g per 100 g
- Silken tofu about 6 g per 100 g
- Baked beans about 5 g per 100 g
- Soy milk about 3.3 g per 100 g
Nuts, seeds and grains
- Hemp seeds about 31 g per 100 g
- Pumpkin seeds about 30 g per 100 g
- Peanuts about 25 g per 100 g
- Peanut butter about 24 g per 100 g
- High protein pasta about 22 g per 100 g
- Almonds about 21 g per 100 g
- Almond butter about 21 g per 100 g
- Pistachios about 20 g per 100 g
- Mixed nuts about 18 g per 100 g
- Chia seeds about 17 g per 100 g
- Oats about 13 g per 100 g
- Wholemeal bread about 9 g per 100 g
- Quinoa about 4.4 g per 100 g
- Amaranth about 3.8 g per 100 g
- Buckwheat about 3.4 g per 100 g
- Brown rice about 2.6 g per 100 g
Powders, shakes and convenience
- Whey isolate about 90 g per 100 g
- Collagen about 90 g per 100 g
- Casein about 80 g per 100 g
- Whey concentrate about 78 g per 100 g
- Plant protein blend about 72 g per 100 g
- Protein bar about 33 g per 100 g
- Turkey jerky about 33 g per 100 g
- Protein pancake mix about 30 g per 100 g
- Tinned chicken about 22 g per 100 g
- Protein oats about 20 g per 100 g
- Flavoured tuna cups about 20 g per 100 g
- Cottage cheese cups about 11 g per 100 g
- Ready-to-drink shake about 8 g per 100 g
- Meal replacement shake about 6 g per 100 g
- Bone broth about 4 g per 100 g
- Protein water about 4 g per 100 g
Vegetables and everything else
- Nutritional yeast about 50 g per 100 g
- Seaweed (nori) about 30 g per 100 g
- Sprouted grain bread about 12 g per 100 g
- Dark chocolate about 8 g per 100 g
- Peas about 5 g per 100 g
- Sweet corn about 3.3 g per 100 g
- Spinach about 3 g per 100 g
- Mushrooms about 3 g per 100 g
- Brussels sprouts about 3 g per 100 g
- Kale about 3 g per 100 g
- Broccoli about 2.8 g per 100 g
- Asparagus about 2.4 g per 100 g
- Potato about 2 g per 100 g
- Sweet potato about 2 g per 100 g
- Avocado about 2 g per 100 g
- Cauliflower about 2 g per 100 g
- Miso soup about 2 g per 100 g
Start with your number
1.2 to 1.6 g of protein per kg of your goal weight. The calculator does it in ten seconds and shows you a sample day.
Open the free calculatorFigures are typical values for the food as eaten, not laboratory figures for a particular brand. Nutrition and strength coaching, not medical advice.