PROTEIN AMOUNT IN DIFFERENT TYPES OF FOODS

Vegetarian Food

Dairy & Eggs
(per 100ml/100gm) (g of protein)
Eggs, 1 x large, poached 6
Milk, cow’s, full fat 3.5
Milk, cow’s, skimmed 3.7
Cheese, cheddar, full fat 24.6
Cream cheese, full fat 11.1
Yoghurt, natural, full fat 6
Bread & Grains
Bread, white (approx 2 slices) 9.7
Bread, wholemeal 9
Oats, whole, raw 2
Pasta, white 4.2
Pasta, wholemeal 4.9
Rice, white 2.7
Rice, wholegrain 2.9
Pearled barley 2.9
Plant
Red lentils 6.8
Yellow split peas 6.6
Quinoa 4
Chickpeas (garbanzo), tinned 6.3
Cannelini beans, tinned 6.2
Kidney beans, tinned 6.6
Tofu, firm 12
Tofu, silken 8.1
Nuts & Seeds
Almonds, raw, 25g 6.8
Yellow split peas 6
Walnuts, raw, 25g 4
Brazil nuts, raw, 25g 3.6
Cannelini beans, tinned 6.2
Cashew nuts, raw, 25g 5
Peanut butter, no salt or sugar, 1Tbs 6
Pumpkin seeds, raw, 25g 6.1
Sunflower seeds, raw, 25g 6.7

Non-Vegetarian Food

Non-Vegetarian Food
(per 100ml/100gm) (g of protein)
Chicken, breast, skin off, roasted, 100g 34
Lamb, chops 28
Beef 27
Salmon 1/2 x fillet (approx. 180g) 39
Tuna, tinned, 85g 22
Ham 17
Bacon whole rasher, grilled 22.2
Sausage, beef, grilled 13.9
Sausage, pork, grilled 16.8