Protein contributes to a growth in muscle mass and the maintenance of muscles and normal bones. In this article, we present a selection of common foods containing protein.
Common food with protein
From your breakfast scramble to your late-night snack, you usually consume proteins throughout your day, sometimes without even knowing it. The following sections offer an overview of the protein content in a selection of common foods, including eggs, fruits, and dairy products.
Protein in egg
Eggs are a classic breakfast staple for many and an excellent source of protein. They contain about 12.3 grams of protein per 100 grams, equivalent to 36.7 % of the total energy value.
Eggs are used in an array of dishes, from simple boiled or scrambled eggs to more decadent creations like omelettes, quiches, and baked goods. Read more about protein in egg.
Protein in avocado
Avocado has become a popular food, but you might be surprised by the relatively low protein content. Avocado contains 1.6 grams of protein per 100 grams, equalling 4.2 % of the total energy value. Thus, it is neither considered a high-protein source (at least 20 % of the total energy value must come from protein) nor a source of protein (at least 12 % of the total energy value must come from protein). However, you can still enjoy avocado as part of a balanced and varied diet.
Protein in banana
Fruits generally do not contain much protein, but bananas do contain some. The protein content of bananas is 1.1 grams per 100 grams and 4.7 % of the total energy value.
The sweet taste and soft texture make bananas perfect for desserts, smoothies, and as a quick snack on the go.
Cheese
Most cheeses contain both casein protein and whey protein. The exact protein content of cheese varies widely depending on the specific type. You can also find differences between similar products, for example, if they are from different brands or have had different flavours added.
Cottage cheese
This lumpy, curd-like cheese product is widely known as a high-protein food. In general, cottage cheese contains about 13.6 grams of protein per 100 grams, equalling 72 % of the total energy value. Read more about protein in cottage cheese.
Milk
There are many different milk and milk drinks on the market, and therefore also great variety in the protein content of milk. In our article, we distinguish between milk from cows and goats, respectively, and plant-based drinks such as soy, oat and almond drink.
Yoghurt
Just like milk, there are numerous yoghurts to choose from, and the protein content depends on the type, brand, and variant. The yoghurt category includes, for example, Greek yoghurt, kefir, and fruit yoghurts. They are popular in many kitchens and can be enjoyed on their own as a refreshing breakfast bowl with toppings or be included in, for example, smoothies or baked goods. Read more about protein in yoghurt.
Skyr
Skyr is an Icelandic-style dairy product similar to yoghurt but thicker and creamier. It usually contains about 11 grams of protein per 100 grams, and protein makes up 63 % of the total energy value.
Like yoghurt, skyr is used in a wide range of food applications, from baking to cooking, or simply consumed as it is – with or without toppings.
Protein in chicken
Chicken is a popular source of protein, known for its lean profile and versatility in cooking. However, the protein in a chicken is not distributed evenly across the bird. Some parts contain more than others.
A chicken breast, for instance, contains about 21.5 grams of protein per 100 grams, which corresponds to 58.6 % of the total energy value, making the breast one of the most protein-rich parts of the chicken.
Discover our chart of protein content in common foods
In the following, we have gathered some common foods across various categories and listed their protein and sugar content. From fruits, vegetables, and legumes to meats, fish, and dairy, you will get a clear picture of the protein content in the foods you eat daily.
| Food | Protein content (per 100 grams) | Protein percentage of the total energy value | Sugar content (per 100 grams) |
|---|---|---|---|
| Egg | 12.3 | 36.7 % | 0 |
| Avocado | 1.6 | 4.3 % | 1.14 |
| Banana | 1.1 | 4.7 % | 15.4 |
| Cheddar | 25.8 | 26.5 % | 0 |
| Feta, 40 % | 18.1 | 28.7 % | 0.2 |
| Cream cheese, 30-40 % | 10.4 | 27.8 % | 2.93 |
| Goat cheese, soft, 45-55 % | 17.8 | 22.9 % | 0.8 |
| Goat cheese, hard, 45 % | 21.8 | 24.3 % | 0 |
| Mozzarella, 45 % | 24.1 | 30.2 % | 0 |
| Parmesan | 33.6 | 38.4 % | 0 |
| Cottage cheese, 5 % | 13.6 | 72 % | 2.2 |
| Whole milk | 3.4 | 21.8 % | 4.4 |
| Semi-skimmed milk | 3.4 | 29 % | 4.6 |
| Skimmed milk | 3.5 | 40.5 % | 4.76 |
| Goat milk | 3.6 | 21.2 % | 4.4 |
| Soy drink | 3.2 | 29 % | 2.4 |
| Almond drink | 0.9 | 7.8 % | 2.3 |
| Oat drink | 0.6 | 5.1 % | 3.3 |
| Yoghurt, plain, whole milk | 3.8 | 27 % | 3.63 |
| Yoghurt, plain, 1.5 % | 4.1 | 33 % | 3.5 |
| Skyr, 0.2 % | 11 | 63 % | 4 |
| Chicken, breast | 21.5 | 58.6 % | 0 |
| Chicken, thighs | 18.7 | 49 % | 0 |
| Chicken, wings | 19.2 | 41.8 % | 0 |
| Chicken, liver | 19.1 | 66.7 % | 0 |
Related Articles
Looking to learn about protein content in different foods? Explore our comprehensive guides:
