CalEye.
Protein reference

Protein in Common Foods

Protein content of common foods sorted by protein-per-calorie density — the most useful metric for cut-phase eating and muscle preservation. Click any food for full per-portion protein math and a daily-target context (Morton 2018, Helms 2014, Phillips 2009).

Sorted by protein density (g protein per 100 kcal)

Green Tea

0.5g protein / 2 kcal
25.0g per 100 kcal

Shrimp

27g protein / 113 kcal
23.9g per 100 kcal

Turkey Breast

34g protein / 153 kcal
22.2g per 100 kcal

Tuna

42g protein / 191 kcal
22.0g per 100 kcal

Cod

26g protein / 119 kcal
21.8g per 100 kcal

Tilapia

30g protein / 145 kcal
20.7g per 100 kcal

Protein Shake

24g protein / 120 kcal
20.0g per 100 kcal

Chicken Breast

31g protein / 165 kcal
18.8g per 100 kcal

Cottage Cheese

14g protein / 81 kcal
17.3g per 100 kcal

Greek Yoghurt

10g protein / 59 kcal
16.9g per 100 kcal

Coffee

0.3g protein / 2 kcal
15.0g per 100 kcal

Yoghurt with Fruit

18g protein / 132 kcal
13.6g per 100 kcal

Beef

26g protein / 196 kcal
13.3g per 100 kcal

Salmon Sashimi

17g protein / 130 kcal
13.1g per 100 kcal

Pork Chop

30g protein / 230 kcal
13.0g per 100 kcal

Spinach

0.9g protein / 7 kcal
12.9g per 100 kcal

Salmon

22g protein / 206 kcal
10.7g per 100 kcal

Tofu

8g protein / 76 kcal
10.5g per 100 kcal

Eggs

6.3g protein / 72 kcal
8.8g per 100 kcal

Broccoli

2.6g protein / 31 kcal
8.4g per 100 kcal

Pho

28g protein / 350 kcal
8.0g per 100 kcal

Dal (Lentils)

18g protein / 230 kcal
7.8g per 100 kcal

Lentils

18g protein / 230 kcal
7.8g per 100 kcal

Sandwich

25g protein / 350 kcal
7.1g per 100 kcal

Bacon

3g protein / 43 kcal
7.0g per 100 kcal

Paneer

9g protein / 132 kcal
6.8g per 100 kcal

Beans

15g protein / 227 kcal
6.6g per 100 kcal

Chicken Tikka Masala

28g protein / 440 kcal
6.4g per 100 kcal

Curry

28g protein / 440 kcal
6.4g per 100 kcal

Cheese

7g protein / 113 kcal
6.2g per 100 kcal

Taco

11g protein / 180 kcal
6.1g per 100 kcal

Chickpeas

15g protein / 269 kcal
5.6g per 100 kcal

Milk

8g protein / 146 kcal
5.5g per 100 kcal

Starbucks Latte

8g protein / 150 kcal
5.3g per 100 kcal

Sausage

4g protein / 78 kcal
5.1g per 100 kcal

Tomato

1.1g protein / 22 kcal
5.0g per 100 kcal

Spaghetti Bolognese

22g protein / 450 kcal
4.9g per 100 kcal

Burger

12g protein / 250 kcal
4.8g per 100 kcal

Big Mac

25g protein / 550 kcal
4.5g per 100 kcal

Peanuts

7.3g protein / 161 kcal
4.5g per 100 kcal

Fried Rice

17g protein / 380 kcal
4.5g per 100 kcal

Dal Makhani

14g protein / 320 kcal
4.4g per 100 kcal

Cucumber

0.7g protein / 16 kcal
4.4g per 100 kcal

Pad See Ew

28g protein / 650 kcal
4.3g per 100 kcal

Biryani

20g protein / 470 kcal
4.3g per 100 kcal

Pizza

12g protein / 285 kcal
4.2g per 100 kcal

Pizza Slice

12g protein / 285 kcal
4.2g per 100 kcal

Idli

1.6g protein / 39 kcal
4.1g per 100 kcal

Roti

3g protein / 75 kcal
4.0g per 100 kcal

Macaroni and Cheese

16g protein / 400 kcal
4.0g per 100 kcal

Subway Sandwich

9g protein / 230 kcal
3.9g per 100 kcal

Corn

3g protein / 80 kcal
3.8g per 100 kcal

Peanut Butter

3.5g protein / 94 kcal
3.7g per 100 kcal

Almonds

6g protein / 164 kcal
3.7g per 100 kcal

Pasta

8g protein / 221 kcal
3.6g per 100 kcal

Quinoa

8g protein / 222 kcal
3.6g per 100 kcal

Oatmeal

5.9g protein / 166 kcal
3.6g per 100 kcal

Noodles

4g protein / 115 kcal
3.5g per 100 kcal

Pad Thai

26g protein / 750 kcal
3.5g per 100 kcal

Oats

5.4g protein / 156 kcal
3.5g per 100 kcal

French Toast

5.5g protein / 160 kcal
3.4g per 100 kcal

Bread

2.5g protein / 75 kcal
3.3g per 100 kcal

Cashews

5.2g protein / 157 kcal
3.3g per 100 kcal

Bell Pepper

1.2g protein / 37 kcal
3.2g per 100 kcal

Sushi Roll

5g protein / 160 kcal
3.1g per 100 kcal

Dosa

4g protein / 130 kcal
3.1g per 100 kcal

Naan

8g protein / 260 kcal
3.1g per 100 kcal

Onion

1.2g protein / 44 kcal
2.7g per 100 kcal

Potato

4.4g protein / 165 kcal
2.7g per 100 kcal

Aloo Paratha

7g protein / 290 kcal
2.4g per 100 kcal

Avocado Toast

6g protein / 250 kcal
2.4g per 100 kcal

Carrot

0.6g protein / 25 kcal
2.4g per 100 kcal

Pancakes

2g protein / 85 kcal
2.4g per 100 kcal

Walnuts

4.3g protein / 185 kcal
2.3g per 100 kcal

Sweet Potato

3g protein / 130 kcal
2.3g per 100 kcal

Samosa

3g protein / 130 kcal
2.3g per 100 kcal

Salad

2g protein / 95 kcal
2.1g per 100 kcal

Strawberries

1g protein / 49 kcal
2.0g per 100 kcal

Orange

0.9g protein / 45 kcal
2.0g per 100 kcal

Watermelon

0.9g protein / 46 kcal
2.0g per 100 kcal

Rice

4g protein / 205 kcal
2.0g per 100 kcal

Ice Cream

2.3g protein / 137 kcal
1.7g per 100 kcal

Mango

1.4g protein / 99 kcal
1.4g per 100 kcal

Dark Chocolate

0.8g protein / 60 kcal
1.3g per 100 kcal

Blueberries

1.1g protein / 84 kcal
1.3g per 100 kcal

Avocado

1.5g protein / 120 kcal
1.3g per 100 kcal

Banana Bread

2.5g protein / 200 kcal
1.3g per 100 kcal

Donut

3g protein / 240 kcal
1.3g per 100 kcal

Banana

1.1g protein / 90 kcal
1.2g per 100 kcal

French Fries

2.5g protein / 222 kcal
1.1g per 100 kcal

Chocolate Chip Cookie

0.9g protein / 80 kcal
1.1g per 100 kcal

Pineapple

0.9g protein / 83 kcal
1.1g per 100 kcal

Grapes

1.1g protein / 104 kcal
1.1g per 100 kcal

Beer

1.6g protein / 153 kcal
1.0g per 100 kcal

Dates

0.4g protein / 66 kcal
0.6g per 100 kcal

Apple

0.4g protein / 77 kcal
0.5g per 100 kcal

Apple Juice

0.2g protein / 113 kcal
0.2g per 100 kcal

Wine

0.1g protein / 125 kcal
0.1g per 100 kcal

Olive Oil

0g protein / 40 kcal
0.0g per 100 kcal

Coca-Cola

0g protein / 140 kcal
0.0g per 100 kcal

Butter

0g protein / 36 kcal
0.0g per 100 kcal

Why protein density matters

Per-body-weight protein targets (1.6–2.2 g/kg) translate to 110–155g protein per day for a 70 kg adult — a substantial daily total. Hitting that within a calorie target requires choosing foods with high protein density (g protein per 100 kcal). Chicken breast leads at ~18.8 g/100kcal, followed by Greek yoghurt and white fish at 16–17. Eggs and lentils land around 8. Most carbs and fats are below 4. For a 1,800 kcal cut targeting 130g of protein, ~50% of the calorie budget needs to come from foods above 8 g/100kcal.

Use the Protein Calculator to set your daily target, or use the Macro Calculator to split a calorie target into protein, carbs, and fat.

Track it

Stop estimating. Start tracking.

CalEye reads calories, protein, carbs, and fat from a photo of your plate — no barcode, no manual entry. Free on iOS.

Download CalEye free on iOS →