Here is a table listing 100 high-protein sources along with their approximate protein content per 100 grams and an indication of their protein quality:
| Protein Source | Protein Content per 100g (grams) | Protein Quality* |
|---|---|---|
| Chicken Breast | 31 | High |
| Turkey Breast | 29.7 | High |
| Tuna | 30.9 | High |
| Salmon | 25 | High |
| Eggs | 12.6 | High |
| Lean Beef | 31.9 | High |
| Cottage Cheese | 11.1 | High |
| Greek Yogurt | 10 | High |
| Quinoa | 4.1 | High |
| Tofu | 8.1 | Medium |
| Lentils | 9 | Medium |
| Chickpeas | 8.9 | Medium |
| Black Beans | 8.9 | Medium |
| Almonds | 21.2 | Medium |
| Pumpkin Seeds | 30.2 | Medium |
| Chia Seeds | 16.5 | Medium |
| Tempeh | 19.5 | Medium |
| Cottage Cheese (Low-Fat) | 13.6 | High |
| Turkey (Ground) | 29.2 | High |
| Sardines | 25.6 | High |
| Whey Protein Powder | Varies | High |
| Casein Protein Powder | Varies | High |
| Peanuts | 25.8 | Medium |
| Pistachios | 20.6 | Medium |
| Seitan | 25 | High |
| Bison | 29.6 | High |
| Venison | 29.1 | High |
| Pinto Beans | 9.9 | Medium |
| Lentil Pasta | 14 | Medium |
| Hemp Seeds | 31.6 | Medium |
| Sunflower Seeds | 20.8 | Medium |
| Non-Fat Greek Yogurt | 10 | High |
| Non-Dairy Yogurt | Varies | Varies |
| Duck Breast | 29.3 | High |
| Cheddar Cheese | 24.9 | High |
| Guava | 2.6 | Low |
| Peas | 5.4 | Medium |
| Amaranth | 14.4 | Medium |
| Bison (Ground) | 29.2 | High |
| Elk | 30.2 | High |
| Swiss Cheese | 28.4 | High |
| Whole Milk | 3.2 | Medium |
| Snapper | 25.5 | High |
| Cottage Cheese (Full-Fat) | 11.9 | High |
| Camembert Cheese | 20.8 | High |
| Whey Protein Isolate | Varies | High |
| Roquefort Cheese | 21.5 | High |
| Sturgeon | 25.6 | High |
| Parmesan Cheese | 37.9 | High |
| Cheddar Cheese (Low-Fat) | 24.9 | High |
| Blue Cheese | 21.4 | High |
| Ricotta Cheese | 14.5 | High |
| Mozzarella Cheese (Whole Milk) | 22.2 | High |
| Halibut | 23.2 | High |
| Shrimp | 20.3 | High |
| Clams | 24.3 | High |
| Alaskan King Crab | 18.1 | High |
| Egg Whites | 10.9 | High |
| Scallops | 20.5 | High |
| Greek Yogurt (Full-Fat) | 10 | High |
| Muenster Cheese | 23.4 | High |
| Whole Wheat Bread | 8.1 | Low |
| Tilapia | 26.7 | High |
| Crab | 18.1 | High |
| Bluefin Tuna | 30.6 | High |
| Pollock | 18.5 | High |
| Light Tuna | 29.2 | High |
| Gruyere Cheese | 29.8 | High |
| Camembert Cheese (Low-Fat) | 20.8 | High |
| Caviar | 24.6 | High |
| Parmesan Cheese (Grated) | 37.9 | High |
| Romano Cheese | 36.4 | High |
| Caviar (Black and Red) | 24.6 | High |
| Egg Yolks | 14.9 | Medium |
| Raspberries | 1.2 | Low |
| Haddock | 24.9 | High |
| Mango | 0.8 | Low |
| Mackerel | 18.6 | High |
| Pecans | 9.2 | Medium |
| Anchovies | 24.6 | High |
| Apple | 0.5 | Low |
| Herring | 18.7 | High |
| Goji Berries | 12.1 | Low |
| Bananas | 1.1 | Low |
| Sweet Potatoes | 1.6 | Low |
| Carrots | 0.9 | Low |
| Grapefruit | 0.6 | Low |
| Bell Peppers | 0.9 | Low |
| Tomatoes | 0.9 | Low |
| Zucchini | 1.2 | Low |
| Cauliflower | 1.9 | Low |
| Onions | 0.9 | Low |
| Kale | 2 | Low |
| Strawberries | 0.8 | Low |
| Watermelon | 0.6 | Low |
| Oranges | 1.0 | Low |
| Cantaloupe | 0.8 | Low |
| Apples | 0.3 | Low |
| Avocado | 2 | Low |
| Blueberries | 0.7 | Low |
| Spinach | 2.9 | Low |
30 Best Source of high protein and their protein quality in 100g in India
Sure, here is a table of the 30 best sources of high protein and their protein quality in 100g in India:
| Food | Protein (g) | Protein Quality Score |
|---|---|---|
| Eggs (whole) | 13.3 | 100 |
| Chicken breast, cooked | 31.0 | 93 |
| Fish, salmon, cooked | 22.6 | 92 |
| Tofu, firm | 8.8 | 91 |
| Lentils, cooked | 9.0 | 81 |
| Chickpeas, cooked | 6.9 | 80 |
| Kidney beans, cooked | 8.2 | 78 |
| Peanut butter, smooth | 25.8 | 74 |
| Almonds | 21.1 | 67 |
| Cashews | 18.5 | 63 |
| Walnuts | 15.4 | 60 |
| Hemp seeds | 31.6 | 58 |
| Quinoa, cooked | 14.1 | 57 |
| Greek yogurt | 10.4 | 56 |
| Soy milk | 3.6 | 55 |
| Almond milk | 2.9 | 54 |
| Oat milk | 3.2 | 53 |
| Pea protein powder | 87.5 | 100 |
| Brown rice protein powder | 8.5 | 84 |
| Hemp protein powder | 30.6 | 81 |
| Seitan | 21.0 | 78 |
| Tempeh | 15.6 | 75 |
| Edamame | 9.7 | 72 |
| Mung beans, cooked | 8.8 | 71 |
| Soybeans, cooked | 10.4 | 69 |
| Cottage cheese | 11.3 | 68 |
| Whey protein isolate | 91.7 | 100 |
| Whey protein concentrate | 80.3 | 98 |
| Casein protein | 78.0 | 96 |