# Protein in food

URL: https://kibora.app/protein-in/
Language: en
Page type: food protein directory
Last Updated: 2026-09-23
Description: Browse protein in common foods by serving size and weight, compare nutrition, and calculate protein for your exact portion.
Structured data: Organization, WebSite, SoftwareApplication, WebPage, Article, BreadcrumbList

Browse protein by serving size and weight, then open any food to calculate nutrition for your exact portion.

[Compare foods by protein per calorie](https://kibora.app/protein-per-calorie/)

## Banana

about 1.3 g protein per medium banana

[Banana](https://kibora.app/protein-in/banana/)

## Beans

about 8–9 g protein per 100 g cooked kidney beans

[Beans](https://kibora.app/protein-in/beans/)

## Broccoli

2.8 g protein per 100 g raw broccoli

[Broccoli](https://kibora.app/protein-in/broccoli/)

## Cheese

28.7 g protein per 100 g firm cheese

[Cheese](https://kibora.app/protein-in/cheese/)

## Chicken

24.2 g protein per 100 g grilled chicken

[Chicken](https://kibora.app/protein-in/chicken/)

## Chicken breast

22 g protein per 100 g

[Chicken breast](https://kibora.app/protein-in/chicken-breast/)

## Egg

12.3 g protein per 100 g

[Egg](https://kibora.app/protein-in/egg/)

## Ground beef

18.6 g protein per 100 g raw

[Ground beef](https://kibora.app/protein-in/ground-beef/)

## Mushrooms

2.3 g protein per 100 g raw

[Mushrooms](https://kibora.app/protein-in/mushrooms/)

## Oatmeal

about 5.9 g protein per cooked cup

[Oatmeal](https://kibora.app/protein-in/oatmeal/)

## Potato

2.0 g protein per 100 g raw

[Potato](https://kibora.app/protein-in/potato/)

## Quinoa

4.4 g protein per 100 g cooked quinoa

[Quinoa](https://kibora.app/protein-in/quinoa/)

## Rice

2.7 g protein per 100 g cooked white rice

[Rice](https://kibora.app/protein-in/rice/)

## Salmon

20.4 g protein per 100 g raw farmed Atlantic salmon

[Salmon](https://kibora.app/protein-in/salmon/)

## Shrimp

14 g protein per 100 g

[Shrimp](https://kibora.app/protein-in/shrimp/)

## Spinach

2.9 g protein per 100 g

[Spinach](https://kibora.app/protein-in/spinach/)

## Steak

20.6 g protein per 100 g raw flank steak

[Steak](https://kibora.app/protein-in/steak/)

## Sweet potato

1.6 g protein per 100 g

[Sweet potato](https://kibora.app/protein-in/sweet-potato/)

## Tofu

13.3 g protein per 100 g tofu

[Tofu](https://kibora.app/protein-in/tofu/)

## From a Kibora user

> Kibora makes it easy to track what I eat and gives me information I trust. It showed me I wasn’t eating enough protein, and fixing that helped me make better progress gaining muscle.

— Peter Bruner

## See how your meals add up.

Track protein across your day instead of checking each food separately.

[Start tracking protein](https://my.kibora.app?lang=en)

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