Getting serious about nutrition taught me one thing—protein is key, but finding the right kind can be confusing. So I built this guide—a clean, no-BS list of protein options tailored to every kind of eater. Simple. Effective. Your new go-to.
Protein Sources
Note: Values are approximate and may vary based on preparation methods and varieties.
*Per 100 g
Food Item | Protein* | Description |
|---|---|---|
Casein Powder | 80g | Casein powder is a dairy-derived protein supplement made from casein, which is the main protein found in milk. |
Whey Protein Isolate | 80g | Whey protein isolate is a dietary supplement derived from the liquid byproduct of cheese production that contains a high concentration of protein. |
Parmesan Cheese | 35g | Parmesan cheese is a hard, granular cheese made from cow's milk, typically aged for a long period. |
Cheddar Cheese | 25g | Cheddar cheese is a type of hard cheese made from cow's milk that is known for its distinctive flavor and color. |
Mozzarella Cheese | 25g | Mozzarella cheese is a soft, white cheese traditionally made from the milk of water buffalo or cows. |
Goat cheese | 18g | Goat cheese is a type of cheese made from the milk of goats. |
Paneer | 18.0g | Paneer is a fresh cheese common in South Asian cuisine made by curdling milk with an acid. |
Cottage Cheese | 11g | Cottage cheese is a fresh cheese curd product made from the curds of cow's milk that have been drained of their whey. |
Ricotta cheese | 11g | Ricotta cheese is a fresh, soft cheese made from whey that is a byproduct of cheese production. |
Greek Yogurt | 10g | Greek yogurt is a thick, creamy dairy product made by straining regular yogurt to remove whey. |
Skyr | 10g | Skyr is a thick, yogurt-like dairy product traditionally made from skimmed milk. |
Skimmed Milk | 3.4g | Skimmed milk is milk from which the cream has been removed. |
Food Item | Protein* | Description |
|---|---|---|
Spirulina (dried) | 60g | Spirulina is a type of blue-green algae that is often used as a dietary supplement. |
Chlorella | 60g | Chlorella is a single-celled green algae that is often used as a dietary supplement. |
Soya Chunks | 52g | Soya chunks are processed soybean products that are typically shaped into small, granular pieces. |
Lupini Beans | 36.0g | Lupini beans are edible legumes that belong to the genus Lupinus. |
Pumpkin Seeds | 30g | Pumpkin seeds are flat, oval-shaped seeds found inside pumpkins. |
Cashew Butter | 25g | Cashew butter is a spread made from ground cashew nuts. |
Peanut Butter (smooth) | 25g | Peanut butter is a spread made from ground dry roasted peanuts. |
Peanuts (raw) | 25.8g | Peanuts are edible seeds that grow in pods beneath the ground. |
Almond Butter | 25.0g | Almond butter is a spread made from ground almonds. |
Mung (Sprouts) | 24g | Mung is a type of legume that is commonly sprouted to produce edible sprouts. |
Sattu | 22g | Sattu is a flour made from roasted and ground pulses or grains, commonly used in various dishes. |
Basil Seeds | 22.1g | Basil seeds are small, round, black seeds derived from the basil plant, commonly used in various culinary applications. |
Sunflower Seeds | 21g | Sunflower seeds are the edible seeds of the sunflower plant, typically found in a hard outer shell. |
Almonds | 21g | Almonds are edible seeds that grow on the almond tree. |
Pistachios | 20g | Pistachios are small, green nuts encased in a hard shell that split open when ripe. |
Cocoa Powder | 20.0g | Cocoa powder is a dry, powdered form of cacao beans that is produced after the fat (cocoa butter) is removed from the cacao mass. |
Chickpeas (cooked) | 19g | Chickpeas (cooked) are small, round, beige legumes that are soft and tender after being cooked. |
Tempeh | 19g | Tempeh is a fermented soybean product that is formed into a firm, cake-like shape. |
Flax Seeds | 19g | Flax seeds are small, flat seeds that come from the flax plant (Linum usitatissimum). |
Cashews | 18.22g | Cashews are kidney-shaped seeds that grow on the cashew apple of the cashew tree. |
Sesame Seeds | 18.3g | Sesame seeds are small, flat, oil-rich seeds that come from the sesame plant. |
Natto | 18.0 g | Natto is a traditional Japanese food made from fermented soybeans. |
Chia Seeds | 17g | Chia seeds are small, oval-shaped seeds from the Salvia hispanica plant, known for their ability to absorb water and form a gel-like consistency. |
Oats | 16.9 g | Oats are whole grains harvested from the Avena sativa plant. |
Walnuts | 15g | Walnuts are a type of tree nut that are round and have a hard shell containing edible seeds. |
Brazil Nuts | 14.3g | Brazil nuts are large, edible seeds from the Brazil nut tree, known for their hard, woody shell. |
Teff (cooked) | 13.3 g | Teff (cooked) is a small, round grain that is typically prepared by boiling in water until soft and fluffy. |
Kangni (millet) | 12g | Kangni is a type of millet commonly grown and consumed in various regions. |
Jowar (millet) | 12g | Jowar, commonly known as sorghum, is a gluten-free grain that is widely cultivated as a staple food in various regions. |
Ragi (millet) | 12.3g | Ragi, also known as finger millet, is a type of grain that is cultivated primarily in tropical regions. |
Edamame (cooked) | 11.2 g | Edamame are young, green soybeans that are harvested before they mature. |
Bajra (millet) | 11.0g | Bajra, also known as millet, is a small, round grain that is commonly grown as a cereal crop. |
Pecans | 9g | Pecans are edible nuts that grow on trees belonging to the hickory family. |
Amaranth (cooked) | 9.5 g | Amaranth is a gluten-free grain that is often used as a substitute for traditional cereals and grains. |
Soybeans (cooked) | 9.0 g | Soybeans (cooked) are mature soybeans that have been boiled or steamed until fully cooked. |
Lentils (cooked) | 9 grams | Lentils (cooked) are small, round legumes that have been boiled or steamed until soft and tender. |
Chana / Chole | 8.86 g | Chana, also known as chole, refers to a dish made primarily from chickpeas, often prepared with various spices. |
Black Beans | 8.9g | Black beans are small, dark-colored legumes commonly used in various cuisines. |
Black Beans (cooked) | 8.9 g | Black beans (cooked) are small, shiny legumes that are dark in color and often used in various dishes. |
Rajma (Cooked) | 8.7g | Rajma is a dish made with red kidney beans cooked in a spiced gravy. |
Fava beans | 8.0g | Fava beans are large, flat, green legumes that grow in pods. |
Tofu | 8 gm | Tofu is a food product made from coagulated soy milk that is pressed into solid white blocks. |
Macadamia Nuts | 7.9g | Macadamia nuts are round, smooth-shelled nuts that grow on the macadamia tree. |
Peas | 5g | Peas are small, round, green seeds that grow in pods and are commonly used as a vegetable. |
Quinoa (cooked) | 4.1 g | Quinoa (cooked) is a small, round grain that has been boiled until soft and fluffy. |
Soy Milk | 3.3 g | Soy milk is a plant-based beverage made from soybeans and water. |
Kale | 2g | Kale is a leafy green vegetable belonging to the cabbage family. |
Avocado | 2g | El aguacate es una fruta de forma ovalada con una piel verde y una pulpa cremosa en su interior. |
Spinach (raw) | 2.9 g | Spinach is a leafy green vegetable that belongs to the amaranth family. |
Broccoli | 2.8g | Broccoli is a green vegetable that belongs to the cabbage family and is characterized by its flowering head and stalk. |
Brown Rice | 2.7g | Brown rice is a whole grain rice with the inedible outer hull removed, leaving the bran and germ layers intact. |
Asparagus | 2.2g | Asparagus is a green, spear-shaped vegetable that grows from the ground and is known for its elongated stalks and small, leafy tips. |
Oat Milk | 1g | Oat milk is a plant-based milk alternative made from oats and water. |
Melon Seeds | 0.54 g | Melon seeds are the small, oval-shaped seeds found inside melons, typically encased in a hard outer shell. |
Almond Milk | 0.5 g | Almond milk is a plant-based beverage made from ground almonds and water. |
Food Item | Protein* | Description |
|---|---|---|
Chicken Breasts | 31g | Chicken breasts are the lean meat cut from the chest of a chicken. |
Tuna | 30g | Tuna is a large, saltwater fish belonging to the family Scombridae, known for its streamlined body and vibrant coloration. |
Turkey Breast | 30g | Turkey breast is the lean meat obtained from the breast of a turkey. |
Lean Beef | 26g | Lean beef is meat that comes from cattle with relatively low fat content. |
Chicken Thighs | 25g | Chicken thighs are the upper portion of the chicken leg, situated between the poultry's drumstick and its body. |
Mutton | 25g | Mutton is the meat from adult sheep. |
Lamp Chops | 25g | Lamp chops are cuts of meat taken from the rib, loin, or shoulder of a lamb. |
Chicken Drumstick | 25g | A chicken drumstick is a cooked portion of a chicken's leg consisting of the thigh and the lower leg. |
Sardines | 25.0g | Sardines are small, oily fish that are typically found in the Atlantic and Pacific Oceans. |
Tuna | 24g | Tuna is a type of saltwater fish belonging to the family Scombridae. |
Shrimp (cooked) | 24g | Shrimp (cooked) refers to shrimp that has been subjected to heat to make it safe for consumption. |
Bison/Buffalo Meat | 22g | Bison/buffalo meat refers to the flesh of the American bison, a large herbivorous mammal native to North America. |
Rabbit Meat | 21g | Rabbit meat is the flesh of domesticated rabbits that is used as food. |
Salmon | 20g | Salmon is a type of fish that is known for its pink flesh and is commonly found in both freshwater and saltwater environments. |
Sea Bass | 20g | Sea bass is a common name for various species of fish found in both saltwater and freshwater environments. |
Mackerel | 19g | Mackerel is a type of oily fish belonging to the family Scombridae, commonly found in both temperate and tropical seas. |
Quail Eggs | 12.8g | Quail eggs are small eggs laid by quail, typically characterized by their speckled shells. |
Boiled Egg (with yolk) | 12.6g | A boiled egg (with yolk) is an egg that has been cooked in boiling water until both the white and yolk are firm. |
Boiled Egg (white only) | 12.6g | A boiled egg (white only) is the cooked albumen of an egg, typically firm and solidified through boiling. |
Whether you're meal prepping for the week or planning your next grocery run, bookmark this guide as your go-to resource for protein-rich foods. Your body will thank you!
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DISCLAIMER: Information provided is for general purposes only. Consult professionals for specific advice.