Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
Daily Value: 50g per day (based on a 2,000 calorie diet)
per 1/2 medium (100g)
2g
protein
How much protein in avocado?
per 1 cup (123g)
1.2g
protein
How much protein in raspberry?
per 1 medium (118g)
1.1g
protein
How much protein in banana?
per 1 medium (84g)
1.1g
protein
How much protein in lemon?
per 1 cup (138g)
1g
protein
How much protein in cherry?
per 1 medium (131g)
0.9g
protein
How much protein in orange?
per 1 medium (150g)
0.9g
protein
How much protein in peach?
per 1 medium (123g)
0.9g
protein
How much protein in tomato?
per 1 cup (165g)
0.8g
protein
How much protein in mango?
per 1 cup (144g)
0.7g
protein
How much protein in strawberry?
per 1 cup (148g)
0.7g
protein
How much protein in blueberry?
per 1 cup (151g)
0.7g
protein
How much protein in grapes?
per 1 cup (248ml)
0.7g
protein
How much protein in orange juice?
per 1 cup (154g)
0.6g
protein
How much protein in watermelon?
per 1 cup (165g)
0.5g
protein
How much protein in pineapple?
per 1 medium (178g)
0.4g
protein
How much protein in pear?
per 1 medium (182g)
0.3g
protein
How much protein in apple?
per 1 cup (155g)
11g
protein
How much protein in edamame?
per 3 cloves (9g)
6.4g
protein
How much protein in garlic?
per 1 cup (67g)
4.3g
protein
How much protein in kale?
per 1 medium ear (90g)
3.4g
protein
How much protein in corn?
per 1 cup (96g)
3.1g
protein
How much protein in mushroom?
per 1 cup (30g)
2.9g
protein
How much protein in spinach?
per 1 cup (91g)
2.8g
protein
How much protein in broccoli?
per 1 cup (134g)
2.2g
protein
How much protein in asparagus?
per 1 medium (150g)
2g
protein
How much protein in potato?
per 1 cup (100g)
1.9g
protein
How much protein in cauliflower?
per 1 medium (130g)
1.6g
protein
How much protein in sweet potato?
per 1 medium (196g)
1.2g
protein
How much protein in zucchini?
per 1 medium (110g)
1.1g
protein
How much protein in onion?
per 1 medium (119g)
1g
protein
How much protein in bell pepper?
per 1 medium (61g)
0.9g
protein
How much protein in carrot?
per 1 medium (123g)
0.9g
protein
How much protein in tomato?
per 1 cup (104g)
0.7g
protein
How much protein in cucumber?
per 1 cup (101g)
0.7g
protein
How much protein in celery?
per 1 cup dry (81g)
17g
protein
How much protein in oats?
per 2 slices (60g)
13g
protein
How much protein in whole wheat bread?
per 3 cups popped
12g
protein
How much protein in popcorn?
per 1 oz (28g)
10g
protein
How much protein in crackers?
per 2 slices (60g)
9g
protein
How much protein in bread?
per 1 oz (28g)
9g
protein
How much protein in pretzels?
per 1 cup cooked (185g)
8g
protein
How much protein in quinoa?
per 2 cakes (18g)
8g
protein
How much protein in rice cakes?
per 1 cup cooked (168g)
6g
protein
How much protein in buckwheat?
per 1 cup cooked (195g)
5g
protein
How much protein in brown rice?
per 1 cup cooked (140g)
5g
protein
How much protein in pasta?
per 1 bar (40g)
4g
protein
How much protein in granola bar?
per 1 cup cooked (157g)
3.5g
protein
How much protein in barley?
per 1 medium ear (90g)
3.4g
protein
How much protein in corn?
per 1 cup (240ml)
3g
protein
How much protein in oat milk?
per 1 cup cooked (158g)
2.7g
protein
How much protein in rice?
per 1 medium (150g)
2g
protein
How much protein in potato?
per 1 medium (130g)
1.6g
protein
How much protein in sweet potato?
per 3 slices (34g)
37g
protein
How much protein in bacon?
per 3 oz (85g)
31g
protein
How much protein in chicken breast?
per 3 oz (85g)
30g
protein
How much protein in turkey?
per 3 oz (85g)
30g
protein
How much protein in venison?
per 3 oz (85g)
29g
protein
How much protein in tuna?
per 3 oz (85g)
27g
protein
How much protein in pork?
per 3 oz (85g)
26g
protein
How much protein in beef?
per 3 oz (85g)
25g
protein
How much protein in lamb?
per 2 tbsp (32g)
25g
protein
How much protein in peanut butter?
per 1 can (92g)
25g
protein
How much protein in sardines?
per 3 oz (85g)
24g
protein
How much protein in shrimp?
per 1 scoop with water
24g
protein
How much protein in protein shake?
per 3 oz (85g)
21g
protein
How much protein in ham?
per 3 oz (85g)
20g
protein
How much protein in salmon?
per 3 oz (85g)
20g
protein
How much protein in tilapia?
per 3 oz (85g)
20g
protein
How much protein in mussels?
per 3 oz (85g)
19g
protein
How much protein in tempeh?
per 3 oz (85g)
19g
protein
How much protein in duck?
per 3 oz (85g)
19g
protein
How much protein in crab?
per 3 oz (85g)
19g
protein
How much protein in lobster?
per 3 oz (85g)
18g
protein
How much protein in cod?
per 3 oz (85g)
17g
protein
How much protein in scallops?
per 1 cup cooked (172g)
15g
protein
How much protein in black beans?
per 1 cup cooked (164g)
15g
protein
How much protein in chickpeas?
per 2 large (100g)
13g
protein
How much protein in egg?
per 1 link (75g)
12g
protein
How much protein in sausage?
per 1 cup (226g)
11g
protein
How much protein in cottage cheese?
per 1 cup (155g)
11g
protein
How much protein in edamame?
per 1 cup (170g)
10g
protein
How much protein in greek yogurt?
per 1 cup cooked (198g)
9g
protein
How much protein in lentils?
per 3 oz (85g)
8g
protein
How much protein in tofu?
per 1/4 cup (62g)
8g
protein
How much protein in hummus?
per 1 oz (28g)
38g
protein
How much protein in parmesan?
per 3 oz (85g)
25g
protein
How much protein in cheese?
per 2 large (100g)
13g
protein
How much protein in egg?
per 1 cup (226g)
11g
protein
How much protein in cottage cheese?
per 1 cup (170g)
10g
protein
How much protein in greek yogurt?
per 2 tbsp (29g)
6g
protein
How much protein in cream cheese?
per 1 cup (244g)
3.4g
protein
How much protein in milk?
per 1 tbsp (14g)
0.9g
protein
How much protein in butter?
per 1 cup (240ml)
0.4g
protein
How much protein in almond milk?
per 1 oz (28g)
30g
protein
How much protein in pumpkin seeds?
per 1 oz (28g)
26g
protein
How much protein in peanuts?
per 2 tbsp (32g)
25g
protein
How much protein in peanut butter?
per 1 oz (28g)
21g
protein
How much protein in almonds?
per 1 oz (28g)
21g
protein
How much protein in sunflower seeds?
per 2 tbsp (32g)
21g
protein
How much protein in almond butter?
per 1 oz (28g)
20g
protein
How much protein in pistachios?
per 1 oz (28g)
18g
protein
How much protein in cashews?
per 1 oz (28g)
18g
protein
How much protein in flax seeds?
per 1 oz (28g)
17g
protein
How much protein in chia seeds?
per 1 oz (28g)
15g
protein
How much protein in walnuts?
per 1 oz (28g)
15g
protein
How much protein in hazelnuts?
per 1/4 cup (40g)
13g
protein
How much protein in trail mix?
per 1 oz (28g)
8g
protein
How much protein in macadamia nuts?
per 1 scoop with water
24g
protein
How much protein in protein shake?
per 1 cup (240ml)
5g
protein
How much protein in smoothie?
per 1 cup (240ml)
3g
protein
How much protein in oat milk?
per 1 cup (248ml)
0.7g
protein
How much protein in orange juice?
per 1 cup (240ml)
0.7g
protein
How much protein in coconut water?
per 1 cup (240ml)
0.4g
protein
How much protein in almond milk?
per 1 cup (240ml)
0.3g
protein
How much protein in coffee?
per 1 cup (245ml)
0g
protein
How much protein in green tea?
per 2 tbsp (32g)
25g
protein
How much protein in peanut butter?
per 2 tbsp (32g)
21g
protein
How much protein in almond butter?
per 1/4 cup (40g)
13g
protein
How much protein in trail mix?
per 3 cups popped
12g
protein
How much protein in popcorn?
per 1 oz (28g)
10g
protein
How much protein in crackers?
per 1 oz (28g)
9g
protein
How much protein in pretzels?
per 1/4 cup (62g)
8g
protein
How much protein in hummus?
per 2 cakes (18g)
8g
protein
How much protein in rice cakes?
per 1 oz (28g)
5g
protein
How much protein in dark chocolate?
per 1 bar (40g)
4g
protein
How much protein in granola bar?
per 1 tbsp (21g)
0.3g
protein
How much protein in honey?
per 3 oz (85g)
29g
protein
How much protein in tuna?
per 1 can (92g)
25g
protein
How much protein in sardines?
per 3 oz (85g)
24g
protein
How much protein in shrimp?
per 3 oz (85g)
20g
protein
How much protein in salmon?
per 3 oz (85g)
20g
protein
How much protein in tilapia?
per 3 oz (85g)
20g
protein
How much protein in mussels?
per 3 oz (85g)
19g
protein
How much protein in crab?
per 3 oz (85g)
19g
protein
How much protein in lobster?
per 3 oz (85g)
18g
protein
How much protein in cod?
per 3 oz (85g)
17g
protein
How much protein in scallops?
per 3 oz (85g)
19g
protein
How much protein in tempeh?
per 1 cup cooked (172g)
15g
protein
How much protein in black beans?
per 1 cup cooked (164g)
15g
protein
How much protein in chickpeas?
per 1 cup (155g)
11g
protein
How much protein in edamame?
per 1 cup cooked (198g)
9g
protein
How much protein in lentils?
per 3 oz (85g)
8g
protein
How much protein in tofu?
per 1 cup dry (81g)
17g
protein
How much protein in oats?
per 2 slices (60g)
13g
protein
How much protein in whole wheat bread?
per 1 cup cooked (185g)
8g
protein
How much protein in quinoa?
per 1 cup cooked (168g)
6g
protein
How much protein in buckwheat?
per 1 cup cooked (195g)
5g
protein
How much protein in brown rice?
per 1 cup cooked (157g)
3.5g
protein
How much protein in barley?
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Nutrient values from certified lab analysis
Data reviewed by nutrition scientists
Synced with latest official database releases
Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.
Protein is an essential macronutrient made up of amino acids. It plays a crucial role in building and repairing tissues, making enzymes and hormones, and supporting immune function. Your body cannot store protein, so you need to consume it regularly.
Complete proteins contain all nine essential amino acids and are found in animal products like meat, fish, eggs, and dairy. Plant-based proteins can be combined to get all essential amino acids.
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