Amount of protein in a selection of foods per 100 grams

Plant foods
Protein (grams)
Black beans, can
9
Bread, mix grain
9
Brown lentils, can
7
Chia seeds
21
Chickpeas, can
6
Edamame, raw
13
Mixed nuts
17
Oats, rolled, raw
11
Peanut butter
22
Pasta brown boiled
5
Quinoa, cooked
4
Red kidney bean, can
7
Rice brown boiled
3
Rye bread, dark
8
Sesame seeds
17
Soy milk, 100 ml
3
Tofu, firm hard
12
Animal foods
Beef rump steak, lean, raw
20
Chicken breast, no skin, raw
22
Eggs (2 large)
13
Lamb steak, lean, raw
22
Pork mince, raw
20
Turkey breast, no skin, raw
22
Veal steak, lean, raw
24
Prawns, shelled, raw
21
Salmon Atlantic, raw
21
Sardines, canned
21
Tuna, boneless, raw
23
Cheese, Cheddar
25
Cheese, Cottage
11
Milk, 100 ml
4
Natural yoghurt
6