biology

List of foods by protein content

List of foods by protein content is a biology topic covered in the lgStudy science library. This page brings together a partial reference excerpt, illustrations, worked examples, real-world applications and a short study plan, so you can understand List of foods by protein content rather than just read about it. In short: Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question.

Key takeaways

List of foods by protein content belongs to biology; place it in that map before memorising details.
Learn the definition first, then one example that makes the definition concrete.
Connect List of foods by protein content to a quantity you can measure, compute or draw — that is where exam questions come from.
Reproduce the core statement of List of foods by protein content from memory before moving on to harder problems.

Reference excerpt

Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question. Not all protein is equally digestible. Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating the protein quality based on the amino acid requirements of humans.

Meat and mock meat (grams per 100 grams)

Common red meats Beef, cooked - 16.9 to 40.6 high scores: braised eye-of-round steak 40.62; broiled t-bone steak (porterhouse) 32.11; grilled lean steak 31.0 average score: baked lean (ground beef) 24.47 low score: corned beef: 16.91 Lamb, cooked - 20.91 to 50.9 average score: grilled lean lamb chop 29.2

Less-common meat Bearded seal game meat, dried: 82.6 Dog: 19.0 Moose game meat, dried: 79.5 Beaver game meat, broiled: 23.0 Kangaroo: 21.4

White meat Chicken: 27 to 32 high score: grilled breast without skin 32 Pork: 26 to 32 high score: grilled lean chop 31.6 Fish 20.3 to 24.9 high score: grilled salmon 24.2 to 24.6; tuna canned in brine 23.5 to 24.9 medium score: baked cod 23.9 low score: farmed Atlantic salmon 20.4 (USDA); grilled mackerel 20.3 to 20.8; grilled cod 20.8 Mock meat (cooked vegetarian preparations): 18.53 to 28.9 Seafood 10.0 to 22.6 crab canned in brine 18.1 cooked mussels 16.7 to 17.7 cooked prawns 15.4 to 22.6 crabsticks 10.0

Dairy (grams per 100 grams)

Cheese

Milk and Yogurt Goat milk: 4.9 to 9.9 Yogurt: 4.8 to 5.7 Whole milk yogurt 5.7 Plain Greek-style yogurt 5.7 Low-fat plain yogurt 4.8 Cow milk (fluid, raw, pasteurized, whole, semi-skimmed, skimmed): 3.2 to 3.5

Eggs Cooked chicken eggs: 10.62 to 14.1

Vegetables, legumes, grains and nuts (grams per 100 grams)

Vegetables Wolffia arrhiza, dry weight: 40 boiled chia seeds: 16 dried sheets of Nori seaweed: 5.81 ready-to-eat starchy tubers: 0.87 to 6.17 high scores: home-prepared potato pancakes 6.17; French fries 3.18 to 4.03 average scores: baked potato 2.5; boiled yam 1.49 low scores: boiled sweet potato 1.6 ready-to-eat green vegetables: 0.33 to 3.11

Legumes Boiled Black Beans: 9 Soybean products: 5.1 to 13 Dry roasted soybeans 13 steamed Tofu 8.1 Soy milk 5.1 to 7.5 Boiled black eyed peas: 8 Pulses: 7.2 to 23 low scores: boiled lentils 9; boiled chickpeas 8.4 to 9; canned chickpeas 7.2; boiled red lentils 7.6 Kidney beans: 6.9 Baked beans: 5.0 to 5.2 Boiled Green Peas: 5

Grains Wheat flour (brown): 12.2 to 12.6 Oatmeal: 11.2 Crackers: 7.43 Bread: 6.7 to 11.4 Brown bread 7.9 White bread 7.9 Pasta: 4.8 to 6.6 Fresh cooked pasta 6.6 Dried cooked pasta 4.8 Rice: 2.6 to 10.9 Easy cook boiled rice 2.6 to 10.9 Porridge oats: 3.0

Nuts (Raw, roasted, butter) peanuts: 23.68 to 28.04 Almonds: 21.1 Walnuts: 14.7 Hazelnuts: 14.1 Almond milk: 1

Other food elements Natural protein concentrates (often used in bodybuilding or as sports dietary supplements):

Soy protein isolate (prepared with sodium or potassium): 80.66 Whey protein isolate: 79 Egg white, dried: 81.1 Spirulina alga, dried: 57.45 (more often quoted as 55 to 77) Baker's yeast: 38.33 Hemp husks 30

Bibliography "Canadian Nutrient File". Health Canada. Archived from the original on 2008-12-26. Retrieved 2009-01-16. - data computed from their database. "Protein content of some common foods found in the diet". British Nutrition Foundation. Archived from the original on 24 March 2021. Retrieved 25 July 2018. "Protein In The Diet" (PDF). British Nutrition Foundation. Archived from the original (PDF) on 2025-07-13. Retrieved 2025-07-13. - data transferred from this resource document.

Worked examples

Example 1 — a first encounter with List of foods by protein content

Start with the simplest possible case. Write down what List of foods by protein content claims or describes in one sentence, then invent the smallest concrete situation in which that sentence is true. In biology, the smallest case is usually a single object, a single equation or a single measurement. Check that every symbol or term in your sentence has a meaning in that case.

Example 2 — changing one variable

Take the situation from Example 1 and change exactly one quantity: double it, halve it, or set it to zero. Predict what should happen to List of foods by protein content before you calculate. Comparing your prediction with the result is the fastest way to find out whether you understand the idea or only the words.

Example 3 — an exam-style question

Typical questions about List of foods by protein content ask you to (a) state it precisely, (b) apply it to given data, and (c) explain a limitation. Practise writing all three answers in under five minutes; the third part is what separates a full-mark answer from an average one.

Applications of List of foods by protein content

In research: List of foods by protein content appears in biology research whenever the underlying quantities have to be modelled precisely. Papers usually cite it as a starting assumption and then explore where it breaks down.
In technology and industry: Engineering practice reuses List of foods by protein content in design rules, simulations and safety margins. Knowing the idea lets you read a specification sheet and understand why the numbers look the way they do.
In the classroom: List of foods by protein content is common in secondary-school and first-year university syllabi. It links to neighbouring topics Lists of foods, Nutrition, Proteins (nutrient), so understanding it makes those chapters shorter.
In everyday life: Look for List of foods by protein content outside the textbook — in sport, cooking, traffic, electronics or the sky above you. An example you found yourself is remembered far longer than one you were given.

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How to study List of foods by protein content in 20 minutes

Read the reference excerpt below once, without taking notes.
Close the page and write down what List of foods by protein content means in your own words.
Compare your version with the excerpt and mark what you missed.
Work through the three examples above with pen and paper.
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Frequently asked questions

What is List of foods by protein content in simple terms?

Why does List of foods by protein content matter?

Because it connects several biology ideas at once: it gives you a definition you can apply, a quantity you can calculate, and a way to check whether a result is plausible.

How should I study List of foods by protein content?

Read the excerpt, restate it from memory, then work through the examples and applications listed on this page. The five-step study plan above takes about twenty minutes.

What does this page cover?

It gives you a compact reference excerpt plus original lgStudy explanations, examples, applications and study material on List of foods by protein content.