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Grams of Protein in Chicken, Eggs, Beans, and 40+ Other Foods
By the CountProtein team · Last updated August 10, 2026
Chicken breast has about 29.6 grams of protein per 100 grams; a whole egg has about 6 grams; a cup of canned black beans has about 16 grams. Below are real, database-sourced protein counts for 45 everyday high-protein foods across nine categories, shown both per 100 grams and per a realistic serving, so you can compare foods the way you'd actually eat them.
How to use these tables
Each table is grouped by food category and sorted alphabetically by default. Click any column heading — Food, Per 100 g, or Per portion — to re-sort that table by that column; click again to reverse the order. "Per portion" uses a realistic serving size for that specific food (a cup, an egg, a slice, a chop) rather than a flat 100 g, because almost nobody eats exactly 100 grams of anything.
Meat
| Calories / 100 g | |||
|---|---|---|---|
| Beef, ground, medium, broiled | 25.8 g | 33.5 g (250ml crumbled, 130 g) | 270 |
| Pork, loin, whole, lean, roasted | 28.6 g | 23.2 g (1 chop, 81 g) | 209 |
| Pork, loin, tenderloin, lean, broiled | 30.7 g | 22.4 g (1 chop, 73 g) | 161 |
| Ham, prosciutto | 27.8 g | 15.6 g (1 cup, 56 g) | 195 |
| Canadian bacon, cooked | 28.3 g | 6.5 g (1 slice, 23 g) | 146 |
Poultry
| Calories / 100 g | |||
|---|---|---|---|
| Chicken breast, grilled without sauce, skin not eaten | 29.6 g | 31.1 g (1 small breast, 105 g) | 176 |
| Chicken thigh, rotisserie, skin not eaten | 24.1 g | 16.9 g (1 thigh, 70 g) | 193 |
| Deli-meat, turkey breast, oven roasted, sliced | 21.2 g | 4.1 g (1 slice, 19.2 g) | 109 |
| Turkey bacon, cooked | 29.5 g | 25.5 g (250ml pieces, 86.6 g) | 368 |
| Duck, roasted, skin eaten | 18.9 g | 17 g (1 leg (drumstick and thigh) (yield after cooking, bone removed), 90 g) | 336 |
Fish & Seafood
| Calories / 100 g | |||
|---|---|---|---|
| Fish, salmon, canned | 24.6 g | 28.3 g (1 standard can, 115 g) | 136 |
| Fish, tilapia, baked or broiled | 26.2 g | 26.2 g (100g, 100 g) | 129 |
| Fish, cod, Pacific, cooked | 20.4 g | 20.4 g (100 g, 100 g) | 84 |
| Crustaceans, shrimp, cooked | 24 g | 24 g (100 g, 100 g) | 99 |
| Fish, sardines, canned | 24.6 g | 18.5 g (1 standard can, 75 g) | 208 |
Eggs
| Calories / 100 g | |||
|---|---|---|---|
| Egg, whole, raw | 12.4 g | 6.2 g (1 egg, 50 g) | 143 |
| Egg, whole, boiled or poached | 12.4 g | 6.2 g (1 egg, 50 g) | 143 |
| Egg, whole, fried no added fat | 12.4 g | 6.2 g (1 egg, 50 g) | 143 |
| Egg, whole, cooked, omelet | 10.6 g | 10.6 g (100 g, 100 g) | 154 |
| Duck egg, cooked | 12 g | 8.4 g (1 egg, 70 g) | 224 |
Dairy
| Calories / 100 g | |||
|---|---|---|---|
| Yogurt, Greek, plain, nonfat | 10.3 g | 16.1 g (1 container, 156 g) | 61 |
| Cottage cheese, full fat, large or small curd | 11.6 g | 11.6 g (100 g, 100 g) | 102.9 |
| Cheese, Mozzarella, part skim | 23.7 g | 5 g (1 slice, 21 g) | 296 |
| Cheese, cheddar | 24 g | 24.8 g (100ml melted, 103.1 g) | 406 |
| Milk, whole, 3.25% milkfat, with added vitamin D | 3.3 g | 7.5 g (1 cup, 229 g) | 60 |
Legumes
| Calories / 100 g | |||
|---|---|---|---|
| Lentils, boiled | 9 g | 9.4 g (125ml, 104.6 g) | 116 |
| Black beans, from canned, no added fat | 8.9 g | 16 g (1 cup, 180 g) | 134 |
| Chickpeas, from canned, no added fat | 8.2 g | 14.7 g (1 cup, 180 g) | 146 |
| Kidney beans, from canned, fat added | 8.4 g | 15.5 g (1 cup, 185 g) | 186 |
| Pinto beans, from canned, fat added | 7.4 g | 13.6 g (1 cup, 185 g) | 188 |
Nuts & Seeds
| Calories / 100 g | |||
|---|---|---|---|
| Almonds, unsalted | 20.3 g | 28.7 g (1 cup, 141 g) | 607 |
| Peanut butter, creamy | 24 g | 24 g (100 g, 100 g) | 631.7 |
| Nuts, walnuts, English, halves, raw | 14.6 g | 14.6 g (100 g, 100 g) | 729.6 |
| Pumpkin seeds, unsalted | 29.8 g | 43 g (1 cup, without shell, 144 g) | 574 |
| Chia seeds, dry, raw | 17 g | 17 g (100 g, 100 g) | 517.2 |
Grains
| Calories / 100 g | |||
|---|---|---|---|
| Oats, whole grain, steel cut | 12.5 g | 12.5 g (100 g, 100 g) | 381.3 |
| Quinoa, uncooked | 14.1 g | 14.1 g (100 g, 100 g) | 368 |
| Bread, whole wheat, commercial | 10.7 g | 3.9 g (1 slice, 36 g) | 257 |
| Rice, brown, cooked, no added fat | 2.4 g | 4.7 g (1 cup, cooked, 195 g) | 123 |
| Pasta, whole-wheat, cooked | 6 g | 6 g (100 g, 100 g) | 149 |
Vegetarian Proteins
| Calories / 100 g | |||
|---|---|---|---|
| Tofu, raw, firm, prepared with calcium sulfate | 17.3 g | 17.3 g (100 g, 100 g) | 144 |
| Tempeh, cooked | 19.9 g | 19.9 g (100 g, 100 g) | 195 |
| Edamame, cooked | 11.5 g | 18.5 g (1 cup, 160 g) | 140 |
| Hummus, commercial | 7.8 g | 7.8 g (100 g, 100 g) | 237 |
| Beverage, whey protein isolate, powder | 58.1 g | 16.7 g (1 scoop, 28.7 g) | 359 |
Where these numbers come from
Every figure above comes directly from the same food database that powers the CountProtein app — no numbers here are estimated, rounded from memory, or looked up individually. That database is built from USDA FoodData Central, the US government's public food-nutrient database, merged with the Canadian Nutrient File for foods common in Canadian grocery stores. Values are shown rounded to one decimal place; portions come from each food's own recorded serving sizes where available, and fall back to a plain 100 g reference when they aren't.
Frequently asked questions
How much protein is in chicken breast?
Grilled skinless chicken breast has about 29.6 grams of protein per 100 grams — a small breast (about 105 g) works out to roughly 31 grams of protein. See the poultry table above for the exact database figures.
How much protein is in eggs?
One whole egg (about 50 g) has roughly 6 grams of protein, whether it's raw, boiled, poached, or fried without added fat. See the eggs table above for exact figures by cooking method.
What food has the most protein per 100 grams on this list?
Whey protein isolate powder tops this list by far, at over 58 grams of protein per 100 grams — but it's a concentrated supplement, not a whole food, so the comparison isn't quite apples-to-apples with something like chicken or lentils.
Where does this protein data come from?
Every number on this page comes directly from our food database, which is built from USDA FoodData Central (the US government's public food-nutrient database) and the Canadian Nutrient File. We don't estimate or round these from memory — they're pulled straight from the same database the CountProtein app uses.
Why might these numbers differ slightly from other sites?
Protein content varies by cut, preparation method, and brand — "chicken breast" cooked one way isn't identical to the same cut cooked another way. We show the specific preparation (grilled, canned, boiled, etc.) next to each food so you can compare like with like.
Track it without doing the math
The CountProtein app turns a photo of your plate into a grams count automatically, using this same food database. The calculator gives you the daily target to aim for.
Try the protein calculatorKeep reading
- Protein After 50 — Why protein needs go up as you age, and the target that actually works.
- Protein Basics — How much protein you need, how to spread it out, and what a serving really looks like.
- Gluten-Free & Low-FODMAP Protein — Gluten-free and low-FODMAP protein sources, explained without the guesswork.
General information, not medical advice. Talk with your doctor or dietitian about your own needs.