Foods with lots of protein per 100 g include pumpkin seeds (35.5 g), cooked turkey breast (33.7 g), Harzer cheese (30.0 g) and tinned tuna (22.9 g). A pot of skyr (150 g) gives you 15.6 g, a boiled egg 7.2 g and a portion of cooked lentils (200 g) 18.2 g. The chart lists 63 foods from animals and plants, per 100 g and per portion. All values come from the German Nutrient Database (BLS 4.0), the same ones the SmarTasty app uses.
Foods with lots of protein per 100 g include pumpkin seeds (35.5 g), cooked turkey breast (33.7 g), Harzer cheese (30.0 g) and tinned tuna (22.9 g). A pot of skyr (150 g) gives you 15.6 g, a boiled egg 7.2 g and a portion of cooked lentils (200 g) 18.2 g. The chart lists 63 foods from animals and plants, per 100 g and per portion. All values come from the German Nutrient Database (BLS 4.0), the same ones the SmarTasty app uses.
24.1 g
Total of all foods, by amount.
The values apply to the food as listed in the chart. Brands and ready-made products can differ.
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Protein per 100 g, a typical portion with its protein, calories per 100 g and the EU rule: “high” means high protein, “source” means source of protein, “–” neither. The rule looks at the share of calories. A few familiar foods with less protein are included for comparison. Sorted by protein within each group. Underlined names lead to our ingredient guide, which uses values from the US database (USDA), so they can differ from this chart.
| Food | g protein per 100 g | Portion | g protein per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Turkey breast, cooked | 33.7 | – | – | 148 | high |
| Chicken breast, cooked | 31.9 | 1 fillet (140 g) | 44.7 | 144 | high |
| Beef steak, cooked | 29.1 | 1 portion (150 g) | 43.7 | 166 | high |
| Turkey breast, raw | 24.1 | 1 portion (195 g) | 47.0 | 105 | high |
| Chicken breast, raw | 23.3 | 1 fillet (175 g) | 40.8 | 109 | high |
| Sliced turkey breast | 23.0 | 1 slice (11 g) | 2.5 | 107 | high |
| Beef fillet, raw | 21.2 | 1 portion (200 g) | 42.4 | 121 | high |
| Beef mince, raw | 19.1 | 1 portion (140 g) | 26.7 | 224 | high |
| Food | g protein per 100 g | Portion | g protein per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Tuna (tinned in water) | 22.9 | 1 tin (150 g) | 34.4 | 95 | high |
| Trout, raw | 21.6 | – | – | 156 | high |
| Smoked salmon | 21.3 | 1 slice (25 g) | 5.3 | 170 | high |
| Salmon, raw | 19.9 | 1 fillet (125 g) | 24.9 | 180 | high |
| Coley, raw | 19.3 | – | – | 99 | high |
| Prawns, cooked | 19.1 | 1 portion (75 g) | 14.3 | 94 | high |
| Mackerel, raw | 18.6 | 1 portion (175 g) | 32.6 | 149 | high |
| Cod, raw | 17.8 | 1 fillet (125 g) | 22.3 | 79 | high |
| Matjes herring | 16.0 | 1 fillet (60 g) | 9.6 | 272 | high |
| Food | g protein per 100 g | Portion | g protein per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Parmesan | 35.6 | 1 tbsp (6 g) | 2.1 | 391 | high |
| Harzer cheese | 30.0 | – | – | 128 | high |
| Alpine cheese | 28.9 | 1 slice (20 g) | 5.8 | 395 | high |
| Emmental | 27.5 | 1 slice (20 g) | 5.5 | 374 | high |
| Gouda | 22.5 | 1 slice (20 g) | 4.5 | 379 | high |
| Mozzarella | 17.1 | 1 ball (125 g) | 21.4 | 259 | high |
| Feta | 15.7 | 1 slice (30 g) | 4.7 | 284 | high |
| Egg, boiled | 14.1 | 1 piece (51 g) | 7.2 | 144 | high |
| Cottage cheese | 13.3 | 1 pot (200 g) | 26.6 | 109 | high |
| Low-fat quark | 11.9 | 1 portion (125 g) | 14.9 | 66 | high |
| Skyr | 10.4 | 1 pot (150 g) | 15.6 | 64 | high |
| Egg white, raw | 9.9 | 1 piece (34 g) | 3.4 | 42 | high |
| Semi-skimmed milk (1.5%) | 3.5 | 1 glass (200 ml) | 7.0 | 44 | high |
| Food | g protein per 100 g | Portion | g protein per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Textured soya protein, dry | 50.2 | – | – | 351 | high |
| Seitan | 28.4 | – | – | 199 | high |
| Red lentils, dry | 25.6 | 1 portion (85 g) | 21.8 | 334 | high |
| Lentils, dry | 23.4 | 1 portion (85 g) | 19.9 | 323 | high |
| Dried peas | 23.0 | – | – | 311 | high |
| Chickpeas, dry | 18.6 | – | – | 317 | high |
| Tofu | 15.5 | 1 portion (150 g) | 23.3 | 115 | high |
| Soya beans, cooked | 15.4 | – | – | 157 | high |
| Edamame, raw | 13.0 | – | – | 146 | high |
| Lentils, cooked | 9.1 | 1 portion (200 g) | 18.2 | 119 | high |
| Kidney beans, cooked | 8.6 | 1 portion (120 g) | 10.3 | 129 | high |
| Chickpeas (tinned) | 7.5 | 1 portion (120 g) | 9.0 | 136 | high |
| Food | g protein per 100 g | Portion | g protein per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Pumpkin seeds | 35.5 | 1 tbsp (9 g) | 3.2 | 588 | high |
| Peanuts, roasted | 29.0 | 1 handful (20 g) | 5.8 | 620 | source |
| Sunflower seeds | 26.1 | 1 tbsp (8.3 g) | 2.2 | 564 | source |
| Peanut butter | 24.1 | 1 tbsp (15 g) | 3.6 | 606 | source |
| Almonds | 22.3 | 1 handful (20 g) | 4.5 | 544 | source |
| Linseed | 22.3 | 1 tbsp (9 g) | 2.0 | 470 | source |
| Chia seeds | 22.1 | 1 tbsp (10.5 g) | 2.3 | 479 | source |
| Cashew nuts | 21.0 | 1 handful (20 g) | 4.2 | 618 | source |
| Sesame seeds | 20.9 | 1 tbsp (9 g) | 1.9 | 565 | source |
| Pistachios | 20.8 | 1 handful (20 g) | 4.2 | 599 | source |
| Hazelnuts | 16.3 | 1 handful (20 g) | 3.3 | 667 | – |
| Walnuts | 16.1 | 1 handful (20 g) | 3.2 | 721 | – |
| Food | g protein per 100 g | Portion | g protein per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Protein bread | 23.4 | – | – | 226 | high |
| Wheat bran | 17.2 | – | – | 266 | high |
| Oat bran | 15.6 | – | – | 371 | source |
| Wholewheat pasta, dry | 14.3 | 1 portion (85 g) | 12.2 | 356 | source |
| Amaranth, uncooked | 14.0 | – | – | 377 | source |
| Porridge oats | 13.2 | 1 portion (40 g) | 5.3 | 348 | source |
| Quinoa, uncooked | 12.6 | 1 portion (75 g) | 9.5 | 361 | source |
| Millet, uncooked | 11.8 | – | – | 352 | source |
| Wholemeal bread | 7.2 | 1 slice (50 g) | 3.6 | 210 | source |
Source: Max Rubner-Institut, 2025
Example: Breakfast of a pot of skyr (150 g), 40 g porridge oats and a tablespoon of pumpkin seeds (9 g):
Per 100 g, the foods in the chart with the most protein are textured soya protein (dry, 50.2 g), Parmesan (35.6 g), pumpkin seeds (35.5 g), turkey breast (cooked, 33.7 g) and chicken breast (cooked, 31.9 g). Dried products such as textured soya protein come out on top because they contain almost no water. Per usual portion, turkey breast (raw, 195 g: 47.0 g), chicken breast (cooked, 140 g: 44.7 g) and beef steak (cooked, 150 g: 43.7 g) give you the most.
The most per 100 g: textured soya protein (dry, 50.2 g), pumpkin seeds (35.5 g), peanuts (roasted, 29.0 g), seitan (28.4 g) and sunflower seeds (26.1 g). Cooked pulses have less per 100 g: lentils 9.1 g, tinned chickpeas 7.5 g. Tofu has 15.5 g.
A boiled egg (51 g without the shell) has 7.2 g of protein, and 100 g of boiled egg has 14.1 g. One egg white (34 g) has 3.4 g.
100 g of dry lentils has 23.4 g of protein, red lentils 25.6 g. Cooked, it is 9.1 g per 100 g, because lentils soak up water. A portion of cooked lentils (200 g) has 18.2 g.
100 g of chicken breast has 23.3 g of protein raw and 31.9 g cooked. A raw fillet (175 g) has 40.8 g.
Skyr has 10.4 g of protein per 100 g, a pot (150 g) 15.6 g. Low-fat quark has 11.9 g per 100 g, a portion (125 g) 14.9 g. Cottage cheese has 13.3 g per 100 g.
The German Nutrition Society (DGE) gives 0.8 g of protein per kg of body weight for adults and 1.0 g from age 65. At 70 kg that is 56 g a day. The protein calculator works out your own value.
From the German Nutrient Database (BLS 4.0) of the Max Rubner-Institut. The food search in the SmarTasty app uses the same values.
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