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Protein in food

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

Compare foods by protein per calorie

Banana

about 1.3 g protein per medium banana

Beans

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

Broccoli

2.8 g protein per 100 g raw broccoli

Cheese

28.7 g protein per 100 g firm cheese

Chicken

24.2 g protein per 100 g grilled chicken

Chicken breast (grilled)

30.5 g protein per 100 g cooked

Egg

12.3 g protein per 100 g

Ground beef

18.6 g protein per 100 g raw

Mushrooms

2.3 g protein per 100 g raw

Oatmeal

about 5.9 g protein per cooked cup

Potato

2.0 g protein per 100 g raw

Quinoa

4.4 g protein per 100 g cooked quinoa

Rice

2.7 g protein per 100 g cooked white rice

Salmon

20.4 g protein per 100 g raw farmed Atlantic salmon

Shrimp

14 g protein per 100 g

Spinach (cooked)

3.0 g protein per 100 g cooked

Steak

20.6 g protein per 100 g raw flank steak

Sweet potato

1.6 g protein per 100 g

Tofu

13.3 g protein per 100 g 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

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