Protein-rich foods: what they contain and why protein matters
Dietary proteins supply essential and non-essential amino acids necessary for the structural synthesis of somatic tissues, peptide hormones, transport globulins, and cellular enzymes [WHO]. Absorbed amino acids maintain systemic nitrogen equilibrium and support continuous physiological protein turnover in visceral organs and skeletal muscle [ICMR-NIN].
Last reviewed: 2026-09-05
How much protein is in common foods
Values represent grams of protein per 100 grams of edible portion.
| Food | Protein per 100 g | Source |
|---|---|---|
| Soya chunks (defatted) (dry) | 52 g | ICMR-NIN |
| Hemp seeds (shelled, dry) | 31.6 g | USDA |
| Chicken breast (roasted, skinless) | 31 g | USDA |
| Pumpkin seeds (raw kernels) | 29.8 g | USDA |
| Peanuts (raw) | 25.8 g | ICMR-NIN |
| Masoor dal (red lentil) (dry split) | 24.3 g | ICMR-NIN |
| Moong dal (green gram) (dry split) | 23.9 g | ICMR-NIN |
| Rajma (kidney beans) (dry) | 22.9 g | ICMR-NIN |
| Chana dal (Bengal gram) (dry split) | 21.6 g | ICMR-NIN |
| Mutton (goat meat) (raw lean muscle) | 21.4 g | ICMR-NIN |
| Almonds (raw) | 21.2 g | USDA |
| Sunflower seeds (raw dried kernels) | 20.8 g | USDA |
| Rohu fish (raw) | 19.7 g | ICMR-NIN |
| Paneer (fresh) | 18.3 g | ICMR-NIN |
| Chia seeds (dry) | 16.5 g | USDA |
| Walnuts (raw halves) | 15.2 g | USDA |
| Oats (rolled) (dry) | 13.2 g | USDA |
| Egg (whole) (raw) | 12.6 g | USDA |
| Bajra (pearl millet) (whole grain, dry) | 11.6 g | ICMR-NIN |
| Atta (whole wheat) (flour) | 10.6 g | ICMR-NIN |
| Tofu (firm, prepared with calcium sulfate) | 9.9 g | USDA |
| Lentils (boiled, cooked) | 9 g | USDA |
| Chickpeas (chana) (boiled, cooked) | 8.9 g | USDA |
| Quinoa (cooked) | 4.4 g | USDA |
| Curd (dahi) (whole cow milk) | 3.5 g | ICMR-NIN |
| Cow milk (whole, fluid) | 3.2 g | ICMR-NIN |
Vegetarian and vegan sources
Concentrated plant sources of protein include defatted soya chunks containing 52.0 g per 100 g and dry raw pulses like masoor dal containing 24.3 g per 100 g [ICMR-NIN]. Because cereal grains are typically limited in the amino acid lysine and pulses are limited in the sulfur amino acids methionine and cysteine, dietary intake that pairs grains with legumes creates complementary amino acid profiles [WHO].
Protein and your blood test
Total protein and albumin appear on a liver and general metabolic panel. If you have a lab report, ReadMyReport explains what those numbers mean for you.
Frequently asked questions
- What distinguishes complete proteins from incomplete proteins?
- Complete proteins contain all nine indispensable amino acids in proportions that fulfill metabolic requirements, which is typical of animal proteins such as eggs (12.6 g per 100 g) and dairy, as well as isolated soy protein [USDA] [WHO]. Incomplete proteins, which include most botanical sources, have a lower concentration of one or more indispensable amino acids relative to human reference patterns [WHO].
- What is the physiological concept of complementary protein pairing?
- Complementary protein pairing involves the ingestion of distinct plant sources whose amino acid limitations offset one another, such as pairing lysine-rich pulses with sulfur-amino-acid-rich whole grains [WHO]. This combined ingestion allows the overall dietary intake to supply all indispensable amino acids necessary for physiological maintenance [WHO].
- How does cooking alter the protein density of dry pulses per 100 grams?
- Dry raw pulses absorb water during boiling, increasing overall weight and thereby reducing the concentration of protein per 100 grams [USDA]. For example, dry raw Bengal gram contains 21.6 g of protein per 100 g [ICMR-NIN], whereas boiled chickpeas contain 8.9 g of protein per 100 g [USDA].
- How much protein is present in traditional Indian dairy foods like paneer and curd?
- Fresh paneer contains 18.3 g of protein per 100 g, whereas whole cow milk curd contains 3.5 g of protein per 100 g [ICMR-NIN]. Both products retain casein and whey proteins derived from the source milk [ICMR-NIN].
- How does the Protein Digestibility-Corrected Amino Acid Score (PDCAAS) quantify protein quality?
- PDCAAS measures protein quality by evaluating its indispensable amino acid balance against a reference pattern alongside its true ileal or fecal digestibility [WHO]. Under this scoring system, intact animal proteins generally score near 1.0, whereas intact unrefined cereals and pulses typically show lower digestibility scores ranging between 0.50 and 0.75 [WHO].
- What metabolic functions rely on dietary amino acids?
- Amino acids derived from digested protein are utilized in the translation of myofibrillar proteins (actin and myosin), coagulation factors, circulating immunoglobulins, and carrier molecules such as albumin [WHO]. In addition to protein translation, amino acid nitrogen contributes to the endogenous synthesis of purines, pyrimidines, creatine, and cellular neurotransmitters [WHO].
Sources
- USDA FoodData Central — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- ICMR-NIN RDA — Nutrient Requirements for Indians, 2020 (RDA/EAR). https://www.nin.res.in/