About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1041 foods have been measured for Protein. This is a research tool — nothing here constitutes medical advice.

About Protein

Provides amino acids needed for growth and repair of body tissues, enzymes and hormones; protein-rich foods are an important part of a balanced diet.

⚠️ Too little

Low protein intake over time can contribute to loss of muscle mass, poor wound healing and reduced resilience during illness.

🚫 Too much

High intakes from food are usually tolerated; very high supplemental intakes may be inappropriate in some kidney conditions.

Sources: NHS

Foods Containing Protein

1014 foods with recorded data, ranked highest first. Showing 1–100 of 1,014. Values per 100g fresh weight.

# Food Per 100g Level
★ Yeast extract 40.7 g
★ Cheese, Parmesan 39.4 g
★ Flour, soy, full-fat 38.6 g
4 Lupin Beans 36.2 g
5 Soybeans (Dry) 35.9 g
6 Beans, soya, dried, raw 35.9 g
7 Yeast, dried 35.6 g
8 Flour, soya 34.3 g
9 Seaweed, nori, dried, raw 30.7 g
10 Cheese, goat's, hard 30.5 g
11 Mustard powder 28.9 g
12 Melon seeds 28.5 g
13 Wheatgerm 27.3 g
14 Beans, mung, dahl, dried, raw 26.8 g
15 Broad Beans (Fava) 26.1 g
16 Beans, broad, dried, raw 26.1 g
17 Cheese, Edam 26 g
18 Black gram, chilki urad dahl, split, dried, raw 26 g
19 Peanuts, kernel only, plain, unsalted 25.8 g
20 Peanuts, dry roasted, unsalted 25.7 g
21 Lentils, red, split, dried, raw 25.6 g
22 Red Lentils (Split, Dry) 25.6 g
23 Cheese, Cheddar 25.4 g
24 Cheese, Mozzarella 25.1 g
25 Cheese, Double Gloucester 25 g
26 Cress seeds 25 g
27 Mustard seeds 24.9 g
28 Mint, dried 24.8 g
29 Peanuts, roasted and salted 24.7 g
30 Pumpkin seeds 24.4 g
31 Green Lentils (Dry) 24.3 g
32 Brown Lentils (Dry) 24.3 g
33 Puy/French Green Lentils 24.3 g
34 Lentils, green and brown, whole, dried, raw 24.3 g
35 Spinach, dried 24.3 g
36 Cheese, Red Leicester 24.1 g
37 Mung Beans 23.9 g
38 Beans, mung, whole, dried, raw 23.9 g
39 Nuts, mixed 23.8 g
40 Fenugreek seeds 23.8 g
41 Black-eyed Beans/Peas 23.5 g
42 Tofu, soya bean, steamed, fried 23.5 g
43 Beans, blackeye, whole, dried, raw 23.5 g
44 Cheese, Cheshire 23.4 g
45 Cheese, Wensleydale 23.3 g
46 Courgette, dried 23.3 g
47 Peanuts, raw 23.2 g
48 Peanut butter, smooth 22.8 g
49 Tarragon, dried, ground 22.8 g
50 Beans, chick peas, Kabuli, split, dried, raw 22.7 g
51 Flour, gram 22.7 g
52 Cheese, Stilton 22.7 g
53 Yellow Split Peas (Dry) 22.1 g
54 Peas, split, dried, raw 22.1 g
55 Green Split Peas (Dry) 22.1 g
56 Kidney Beans (Red) 22.1 g
57 Great Northern Beans 22 g
58 Mushroom, dried 21.8 g
59 Beans, pigeon peas, dahl, dried, raw 21.8 g
60 Coriander leaves, dried 21.8 g
61 Peas, dried, raw 21.6 g
62 Green Beans 21.6 g
63 Navy Beans (Haricot) 21.4 g
64 Beans, haricot, whole, dried, raw 21.4 g
65 Haricot/Navy Beans 21.4 g
66 Chickpeas (Dry) 21.3 g
67 Beans, chick peas, Kabuli, whole, dried, raw 21.3 g
68 Chickpeas, (garbanzo beans, bengal gram), dry 21.3 g
69 Blackeye pea, dry 21.2 g
70 Almonds (raw) 21.2 g
71 Beans, pinto, dried, raw 21.1 g
72 Pinto Beans 21.1 g
73 Almonds, flaked and ground 21.1 g
74 Seeds, sunflower seed kernels, dry roasted, with salt added 21 g
75 Borlotti Beans 21 g
76 Almonds, toasted 21 g
77 Black Beans 21 g
78 Nigella seeds (kalonji) 20.9 g
79 Cheese, Camembert 20.9 g
80 Almond butter, creamy 20.8 g
81 Tempeh (Soy) 20.7 g
82 Tempeh 20.7 g
83 Poppy seeds 20.6 g
84 Cashew nuts, kernel only, roasted and salted 20.5 g
85 Sunflower seeds, toasted 20.5 g
86 Nuts, almonds, dry roasted, with salt added 20.4 g
87 Cheese, Brie, with outer rind removed 20.3 g
88 Beans, pigeon peas, whole, dried, raw 20 g
89 Flageolet Beans 20 g
90 Carlin/Black Peas 20 g
91 Adzuki Beans 19.9 g
92 Beans, aduki, whole, dried, raw 19.9 g
93 Cheese, processed, plain 19.9 g
94 Dill, dried 19.9 g
95 Sunflower seeds 19.8 g
96 Caraway seeds 19.8 g
97 Sesame butter, creamy 19.7 g
98 Cheese, Brie 19.3 g
99 Butter Beans (Lima) 19.1 g
100 Beans, butter, dried, raw 19.1 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.