Your ‘Food and Protein’ Table!

protein
noun
  1. any of a class of nitrogenous organic compounds which have large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, etc., and as enzymes and antibodies.

Keeping in the theme of all things Protein (see the previous Post on Low Protein Nutrition), below is a table that details the most common foods and their average Protein Content.

Good for those wanting to increase muscle mass, reduce weight, or just wanting to know how much Protein is in their meals, this table also details the total Calories present in each 100g portion.

We hope you find it useful –  enjoy!


 

Type Food Protein (g/100 g) Calories (per 100 g) Percent Calories from Protein
Animal Atlantic salmon 19.8 136 59.4
Animal Chicken egg 12.2 142 35.1
Animal Lamb 1/8 inch fat trim 17.8 222 32.8
Animal Lean Chicken 23.1 105 90
Animal Lean beef sirloin 21.3 136 63.9
Animal Pork belly 9.3 504 7.6
Dairy Camembert 16.4 297 22.6
Dairy Cheddar cheese 24.8 411 24.7
Dairy Cottage cheese 11.3 104 44.3
Dairy Cow’s milk 3.3 64 20.9
Dairy Cream cheese 7.4 339 8.9
Dairy Low fat yoghurt 5.3 55 39.5
Dairy Parmesan cheese 34.7 364 39
Dairy Plain yoghurt 5.4 81 27.1
Dairy Triple Brie 12.2 446 11.2
Dairy Vanilla ice cream 1.9 178 4.4
Dry fruit Pitted dates 1.9 338 2.3
Dry fruit Sultanas 3.1 304 4.2
Fruit Apple 0.3 59 2.1
Fruit Avocado 2 172 4.8
Fruit Banana 1.1 100 4.5
Fruit Black pitted olives 2.2 182 4.9
Fruit Orange 0.9 52 7
Fruit Plum 0.7 52 5.5
Fruit Strawberry 0.7 37 7.7
Grain Jasmine white rice 7.2 361 8.2
Grain Medium grain whole rice 7.6 363 8.6
Grain Pearl barley 8 304 10.8
Grain Polenta 8.6 368 9.6
Grain Rolled oats 13.4 360 15.2
Grain Wholemeal flour 11.2 324 14.1
Legume Chickpeas dry 19.3 309 25.6
Legume Split red lentils 24.2 260 38.1
Legume Split yellow peas 23 296 31.8
Legume French lentils 23.7 258 37.5
Nuts Almonds 23.2 565 16.8
Nuts Cashews 18.2 584 12.8
Nuts Peanuts 24.7 552 18.3
Nuts Pecan 9.8 692 5.8
Nuts Pine nuts 13 687 7.7
Nuts Walnuts 15.2 692 9
Processed Bacon 16 294 22.3
Processed Beef sausages 12.8 224 23.3
Processed Chicken liver pate 9.1 333 11.2
Processed Chorizo 18.4 287 26.2
Processed Commercial Bircher muesli 12.1 410 12.1
Processed Commercial Hommus 5.4 323 6.8
Processed Commercial jam 0.3 268 0.5
Processed Commercial mustard 7 150 19.1
Processed Commercial peanut butter 30.2 597 20.7
Processed Commercial pepperoni 25.3 393 26.4
Processed Commercial salsa 1.6 38 17
Processed Commercial sauerkraut 1.3 21 24.4
Processed Corn flakes 7.8 373 8.6
Processed Custard powder 0.5 360 0.6
Processed Dark chocolate 5 521 3.9
Processed Desiccated coconut 6.6 645 4.2
Processed Dill pickle 0.8 9 33.1
Processed Fresh pasta sheet 10.9 286 15.6
Processed Gingernut biscuit 4.9 446 4.5
Processed Hazelnut spread 5.4 323 6.8
Processed Italian pasta 12.5 358 14.3
Processed Rice vermicelli 9.6 353 11.1
Processed Salted corn chips 8.2 498 6.7
Processed Salted potato chips 7.6 500 6.2
Processed Tomato sauce 1.8 141 5.2
Processed Vitaweat original 11.2 371 12.4
Processed Wheat bix 12.4 337 15
Processed White chocolate 5 571 3.6
Processed White flour 10.1 344 12
Processed Wholemeal bread 8.3 218 15.5
Seeds Golden linseed 32.4 288 46
Seeds Pumpkin kernels (peppitas) 24.4 557 17.9
Seeds Sunflower kernels 22.7 550 16.9
Seeds White quinoa 13.5 358 15.4
Vegetable Cauliflower 2 30 26.6
Vegetable Cos lettuce 1.2 21 23.3
Vegetable Cucumber 0.7 18 15.5
Vegetable Potato 2 84 9.7
Vegetable Sweet potato 1.6 89 7.3
Vegetable Tomato 0.9 21 17.2

Sources and Notes:

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