protein content of food
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The following table shows the approximate protein content of various plant-based foods. The recommended daily protein intake is 45 g for women and 55 g for men and each balanced meal should contain 1 protein element.
For approximate comparative purposes, the table below and on the opposite page shows the protein content of 1 serving of sirloin steak.
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200 g (7 oz) |
200 g (7 oz/1 cup) |
1 serving (100 g/3½ oz) |
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tofu |
cooked quinoa |
sirloin steak |
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100 g (3½ oz) |
100 g (3½ oz) |
1 serving (100 g/3½ oz) |
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raw almonds |
wholemeal (whole-wheat) bread |
sirloin steak |
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115 g (4 oz) |
200 g (7 oz) |
1 serving (100 g/3½ oz) |
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raw cashew nuts |
boiled peas |
sirloin steak |
INGREDIENT |
AVERAGE GRAMS OF PROTEIN PER 100 G* |
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sirloin steak |
31g |
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nutritional yeast |
48g |
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raw peanuts |
26g |
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raw almonds |
21g |
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raw cashew nuts |
18g |
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tofu |
11.5g |
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wholemeal (whole-wheat)bread |
10g |
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boiled chickpeas |
9g |
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boiled lentils |
9g |
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dark chocolate (70%) |
8g |
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boiled peas |
5g |
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cooked quinoa |
4g |
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kale |
4g |
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dried figs & apricots |
3g |
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soya milk |
3g |
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brussels sprouts |
3g |
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broccoli |
3g |
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asparagus |
3g |
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cauliflower |
2g |
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avocado |
2g |
* Source: USDA National Nutrient Database; protein content for tofu has been averaged, as values vary widely according to type and brand; values for vegetables are for raw, unless stated otherwise