Protein in Food
Protein and macros for everyday UK foods, per 100g and per example amount, from the UK’s official food composition data (CoFID). Each page shows protein per 100 kcal, how much of the food gives you 20g or 30g of protein, the front-of-pack colour bands and how it compares with similar foods.
How to use these tables
- Check the form. Every page names the exact CoFID entry: raw, grilled, boiled, canned or dried. Cooking changes water content, so 100g cooked is not the same as 100g raw.
- Protein per 100 kcal shows how much protein you get for the energy. It is handy when you are comparing foods with very different fat or carbohydrate content.
- Amounts are examples, not portion advice. Weigh your own food for accurate tracking.
- No health claims. These are composition numbers. If you have a medical condition, ask your GP or a registered dietitian, and see our safety note.
| Food (per 100g) | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Meat and poultry | |||
| Turkey Breast | 35g | 155 | 22.6g |
| Chicken Breast | 32g | 148 | 21.6g |
| Rump Steak | 31g | 177 | 17.5g |
| Lamb Liver | 30.1g | 237 | 12.7g |
| Fillet Steak | 29.1g | 188 | 15.5g |
| Turkey Mince | 28.6g | 176 | 16.2g |
| Gammon Rashers | 27.5g | 199 | 13.8g |
| Chicken Wings | 27.4g | 274 | 10g |
| Chicken Drumsticks | 26.6g | 152 | 17.5g |
| Sirloin Steak | 26.4g | 166 | 15.9g |
| Corned Beef | 25.9g | 205 | 12.6g |
| Chicken Thigh | 25.6g | 180 | 14.2g |
| Pork Belly | 25.1g | 293 | 8.6g |
| Pork Loin Steaks | 23.2g | 110 | 21.1g |
| Lean Beef | 22.5g | 129 | 17.4g |
| Lean Pork | 22.2g | 116 | 19.1g |
| Venison | 22.2g | 103 | 21.6g |
| Chicken Liver | 22.1g | 169 | 13.1g |
| Beef Mince | 19.7g | 225 | 8.8g |
| Duck | 19.7g | 137 | 14.4g |
| Pork Mince | 19.2g | 164 | 11.7g |
| Lamb Mince | 19.1g | 196 | 9.7g |
| Ham | 18.4g | 107 | 17.2g |
| Lamb Loin Chops | 17.6g | 277 | 6.4g |
| Lamb Kidney | 17g | 91 | 18.7g |
| Back Bacon Rashers | 16.5g | 215 | 7.7g |
| Pork Sausages | 14.5g | 294 | 4.9g |
| Black Pudding | 10.3g | 297 | 3.5g |
| Fish and seafood | |||
| Tuna | 32.3g | 136 | 23.8g |
| Anchovies | 25.2g | 191 | 13.2g |
| Tuna | 24.9g | 109 | 22.8g |
| Cod | 23.9g | 100 | 23.9g |
| Shrimps | 23.8g | 117 | 20.3g |
| Rainbow Trout | 23.8g | 150 | 15.9g |
| Sea Bass | 23.2g | 154 | 15.1g |
| Scallops | 23.2g | 118 | 19.7g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
| Haddock | 22.8g | 96 | 23.8g |
| Sardines | 22.1g | 170 | 13g |
| Lobster | 22.1g | 103 | 21.5g |
| Kippers | 21.7g | 245 | 8.9g |
| Crab | 20.5g | 85 | 24.1g |
| Salmon | 20.4g | 217 | 9.4g |
| Mackerel | 20.3g | 283 | 7.2g |
| Octopus | 17.9g | 83 | 21.6g |
| Tilapia | 17.8g | 85 | 20.9g |
| Mussels | 17.7g | 104 | 17g |
| King Prawns | 16.2g | 68 | 23.8g |
| Squid | 15.4g | 81 | 19g |
| Cod Fish Fingers | 14.3g | 223 | 6.4g |
| Oysters | 10.8g | 65 | 16.6g |
| Eggs, milk, yoghurt and cheese | |||
| Parmesan | 36.2g | 415 | 8.7g |
| Paneer | 26g | 328 | 7.9g |
| Cheddar Cheese | 25.4g | 416 | 6.1g |
| Gouda | 25.3g | 377 | 6.7g |
| Halloumi | 23.9g | 313 | 7.6g |
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
| Brie | 20.3g | 343 | 5.9g |
| Mozzarella | 18.6g | 257 | 7.2g |
| Feta | 15.6g | 250 | 6.2g |
| Fried Egg | 14.7g | 200 | 7.3g |
| Scrambled Egg | 14.6g | 152 | 9.6g |
| Quark | 14.6g | 74 | 19.7g |
| Boiled Egg | 14.1g | 143 | 9.9g |
| Eggs | 12.6g | 131 | 9.6g |
| Egg White | 10.8g | 43 | 25.1g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
| Ricotta | 9.4g | 144 | 6.5g |
| Greek-Style Yoghurt | 5.7g | 133 | 4.3g |
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Skimmed Milk | 3.5g | 34 | 10.3g |
| Whole Milk | 3.4g | 63 | 5.4g |
| Soya Milk | 2.4g | 26 | 9.2g |
| Beans, pulses, soya and mycoprotein | |||
| Tempeh | 20.7g | 166 | 12.5g |
| Mycoprotein Pieces | 14g | 73 | 19.2g |
| Soya Beans | 14g | 141 | 9.9g |
| Edamame | 12.2g | 142 | 8.6g |
| Broad Beans | 9g | 91 | 9.9g |
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
| Chickpeas | 8.4g | 129 | 6.5g |
| Tofu | 8.1g | 73 | 11.1g |
| Red Lentils | 8.1g | 102 | 7.9g |
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Houmous | 6.8g | 307 | 2.2g |
| Butter Beans | 5.9g | 77 | 7.7g |
| Garden Peas | 5.5g | 70 | 7.9g |
| Baked Beans | 5g | 81 | 6.2g |
| Nuts and seeds | |||
| Peanuts | 25.7g | 590 | 4.4g |
| Pumpkin Seeds | 24.4g | 565 | 4.3g |
| Mixed Nuts | 23.8g | 581 | 4.1g |
| Peanut Butter | 22.8g | 607 | 3.8g |
| Almonds | 21.2g | 554 | 3.8g |
| Sunflower Seeds | 19.8g | 576 | 3.4g |
| Sesame Seeds | 18.2g | 598 | 3g |
| Pistachios | 17.9g | 601 | 3g |
| Cashew Nuts | 17.7g | 573 | 3.1g |
| Walnuts | 14.7g | 688 | 2.1g |
| Brazil Nuts | 14.3g | 683 | 2.1g |
| Hazelnuts | 14.1g | 650 | 2.2g |
| Pine Nuts | 14g | 688 | 2g |
| Pecans | 9.2g | 689 | 1.3g |
| Grains, bread, rice and pasta | |||
| Quinoa | 13.8g | 309 | 4.5g |
| Porridge Oats | 10.9g | 381 | 2.9g |
| Bulgur Wheat | 10.6g | 352 | 3g |
| Plain Bagel | 10g | 273 | 3.7g |
| Wholemeal Bread | 9.4g | 217 | 4.3g |
| White Bread | 8.7g | 236 | 3.7g |
| Buckwheat Groats | 8.1g | 364 | 2.2g |
| Couscous | 7.2g | 178 | 4g |
| Cornflakes | 7.1g | 376 | 1.9g |
| Crumpets | 6.9g | 207 | 3.3g |
| Wholewheat Spaghetti | 5.2g | 134 | 3.9g |
| Egg Noodles | 5g | 143 | 3.5g |
| Porridge | 4.6g | 84 | 5.5g |
| Pasta | 4.4g | 141 | 3.1g |
| Brown Rice | 3.6g | 132 | 2.7g |
| White Rice | 2.8g | 131 | 2.1g |
| White Basmati Rice | 2.8g | 117 | 2.4g |
| Vegetables and fruit | |||
| Nori Seaweed | 30.7g | 136 | 22.6g |
| Broccoli | 4.3g | 34 | 12.6g |
| Sweetcorn | 3.4g | 60 | 5.7g |
| Curly Kale | 3.4g | 33 | 10.3g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
| Asparagus | 2.9g | 25 | 11.6g |
| Spinach | 2.8g | 25 | 11.2g |
| Potato | 2.5g | 97 | 2.6g |
| Cauliflower | 2.5g | 30 | 8.3g |
| Green Beans | 2.1g | 24 | 8.8g |
| Avocado | 1.8g | 171 | 1.1g |
| Sweet Potato | 1.6g | 115 | 1.4g |
| Banana | 1.2g | 81 | 1.5g |
| White Mushrooms | 1g | 7 | 14.3g |
| Other | |||
| Cocoa Powder | 18.5g | 312 | 5.9g |