Food % calories from protein g protein/ 100 kcal serving (g) Bioavailability

Soy protein isolate 97.6 78 26

Tuna in water 95.2 30 101 83
King prawns/shrimp 89.6 9 127
Chicken breast 88.4 36 80 79
Egg whites 88 18.3 200
Prawns 88 22 149
Cod fillet 85.6 15 120 83
Tilapia 80.8 20 78 83
Whey protein 80 61 25 104
Scallops 80 7.3 120
Beef fillet steak 78.4 28 70 80
Seitan (wheat gluten) 78.4 36 70
Turkey breast 78 45 63 79
0% Greek yoghurt 70 32 170
Pork loin steak 66 65 48
Cottage cheese 62 54 135
Quorn mince 55.2 24 95
Sardines in brine 50 57 58 83
Salmon 45.6 20 46 83
Tofu 44.4 17 161
Edamame beans 40 25 80 49
Tempeh 39.2 14 52
Soya milk 36.4 43 290
Kale 34.4 10.75 200
Poached eggs 34 37 86.45 100
Broccoli 33.6 14.6 300
Parmesan 32.8 33 25
Red lentils 30.4 35 100
Edam 29.6 41 29
Black beans 28.8 22 175 49
Semi-skimmed milk 28 60 200 91
Black-eyed beans 27.6 26 78 49
Baked beans 23.2 28 138
Cheddar 23.2 42 24
Stilton 23.2 26 25
Chickpeas 22.4 22 78
Sausage 20.8 42 47
Peanuts 17.6 61 16
Mixed beans 16.4 17 100 49
Peanut butter 16 84 15
Cashew nuts 14.8 17 17.2
Almonds 13.6 21 16
Quinoa 12 6.1 27
Hummous 9.2 15 31

Food % calories from protein g protein/

Tuna in water 95.2 30
King prawns/shrimp 89.6 9
Chicken breast 88.4 36
Prawns 88 22
Cod fillet 85.6 15
Tilapia 80.8 20
Scallops 80 7.3
Beef fillet steak 78.4 28
Turkey breast 78 45
Pork loin steak 66 65
Sardines in brine 50 57
Salmon 45.6 20
Sausage 20.8 42
Egg whites 88 18.3
Whey protein 80 61
0% Greek yoghurt 70 32
Cottage cheese 62 54
Poached eggs 34 37
Parmesan 32.8 33
Edam 29.6 41
Semi-skimmed milk 28 60
Cheddar 23.2 42
Stilton 23.2 26
Soy protein isolate 97.6 78
Seitan (wheat gluten) 78.4 36
Quorn mince 55.2 24
Tofu 44.4 17
Edamame beans 40 25
Tempeh 39.2 14
Soya milk 36.4 43
Kale 34.4 10.75
Broccoli 33.6 14.6
Red lentils 30.4 35
Black beans 28.8 22
Black-eyed beans 27.6 26
Baked beans 23.2 28
Chickpeas 22.4 22
Peanuts 17.6 61
Mixed beans 16.4 17
Peanut butter 16 84
Cashew nuts 14.8 17
Almonds 13.6 21
Quinoa 12 6.1
Hummous 9.2 15

Food % calories from protein g protein/ 100 kcal serving (g

Tuna in water 95.2 30 Meat/fish 101
King prawns/shrimp 89.6 9 Meat/fish 127
Chicken breast 88.4 36 Meat/fish 80
Prawns 88 22 Meat/fish 149
Cod fillet 85.6 15 Meat/fish 120
Tilapia 80.8 20 Meat/fish 78
Scallops 80 7.3 Meat/fish 120
Beef fillet steak 78.4 28 Meat/fish 70
Turkey breast 78 45 Meat/fish 63
Pork loin steak 66 65 Meat/fish 48
Sardines in brine 50 57 Meat/fish 58
Salmon 45.6 20 Meat/fish 46
Sausage 20.8 42 Meat/fish 47
Egg whites 88 18.3 Dairy/egg 200
Whey protein 80 61 Dairy/egg 25
0% Greek yoghurt 70 32 Dairy/egg 170
Cottage cheese 62 54 Dairy/egg 135
Poached eggs 34 37 Dairy/egg 86.45
Parmesan 32.8 33 Dairy/egg 25
Edam 29.6 41 Dairy/egg 29
Semi-skimmed milk 28 60 Dairy/egg 200
Cheddar 23.2 42 Dairy/egg 24
Stilton 23.2 26 Dairy/egg 25
Soy protein isolate 97.6 78 Vegetable 26
Seitan (wheat gluten) 78.4 36 Vegetable 70
Quorn mince 55.2 24 Vegetable 95
Tofu 44.4 17 Vegetable 161
Edamame beans 40 25 Vegetable 80
Tempeh 39.2 14 Vegetable 52
Soya milk 36.4 43 Vegetable 290
Kale 34.4 10.75 Vegetable 200
Broccoli 33.6 14.6 Vegetable 300
Red lentils 30.4 35 Vegetable 100
Black beans 28.8 22 Vegetable 175
Black-eyed beans 27.6 26 Vegetable 78
Baked beans 23.2 28 Vegetable 138
Chickpeas 22.4 22 Vegetable 78
Peanuts 17.6 61 Vegetable 16
Mixed beans 16.4 17 Vegetable 100
Peanut butter 16 84 Vegetable 15
Cashew nuts 14.8 17 Vegetable 17.2
Almonds 13.6 21 Vegetable 16
Quinoa 12 6.1 Vegetable 27
Hummous 9.2 15 Vegetable 31
Meat/fish
Dairy/egg
Vegetable

100

90

80

70

60
g protein/

50

40

30

20

10

0
0 10 20 30 40 50 60 70 80 90 100

% total calories contributed by protein

100

90

80

70

60
g protein/

50

40

30
 60

g protein/
50

40

30

20

10

0
0 10 20 30 40 50 60 70 80 90 100

% total calories contributed by protein

100 kcal serving (g) Bioavailability

101 83
127
80 79
149
120 83
78 83
120
70 80
63 79
48
58 83
46 83
47
200
25 104
170
135
86.45 100
25
29
200 91
24
25
26
70
95
 161
80 49
52
290
200
300
100
175 49
78 49
138
78
16
100 49
15
17.2
16
27
31

Bioavailability
83

79

83
83

80
79

83
83

104

100
91

49

49
49

49
80 90 100
80 90 100