Protein in Common Foods: Grams per Serving for Hitting Your Target
October 21, 2026
Reaching a protein target is easier when you know what common foods supply. Cooked chicken breast provides about 31 g per 100 g, a large egg about 6 g, a cup of cooked lentils about 18 g, and a serving of Greek yogurt about 15 to 17 g. The numbers vary by brand and cooking method, so check labels for packaged foods.
Skip the math and get your answer instantly:
Open the Protein Calculator →Approximate Protein per Serving
Values are typical figures from food composition databases and are rounded.
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Salmon, cooked | 100 g | 25 g |
| Lean beef, cooked | 100 g | 26 g |
| Eggs, large | 1 egg | 6 g |
| Greek yogurt, plain | 170 g | 17 g |
| Cottage cheese | 1 cup (225 g) | 25 g |
| Lentils, cooked | 1 cup (200 g) | 18 g |
| Tofu, firm | 100 g | 10 g |
| Milk | 1 cup (240 mL) | 8 g |
| Whey protein powder | 1 scoop (30 g) | 20 to 25 g |
An Example 130 g Day
For an 80 kg person aiming for about 1.6 g/kg, the target is roughly 128 g. Breakfast of 3 eggs and a cup of milk gives about 26 g. Lunch with 150 g of chicken breast and a cup of lentils provides about 64 g. A snack of Greek yogurt adds 17 g. Dinner with 100 g of salmon contributes 25 g. The total is about 132 g.
Notice how three or four protein-rich servings cover most of the target. Add the small contributions from grains and vegetables for the rest.
Plant-Based Options
Legumes, tofu, tempeh, seitan, and soy products offer substantial protein for vegetarians and vegans. Seitan can provide around 25 g per 100 g, and tempeh about 19 g per 100 g. Combining different plant sources over the day supplies all essential amino acids.
Plant proteins can be slightly less digestible than animal proteins, so people relying on them may aim for the upper end of their protein range.
Frequently Asked Questions
How much protein is in a chicken breast?
A 150 g cooked chicken breast provides about 45 g of protein.
Which foods have the most protein per calorie?
Lean meats, white fish, egg whites, and nonfat dairy are among the highest.
Do vegetarians get enough protein?
Yes, with planning. Eggs, dairy, legumes, tofu, and grains can cover protein needs.
Are protein shakes necessary?
No. They are convenient but whole foods can supply all the protein you need.