The Ultimate Nutrition Tables!

Protein as a Percentage of Calories

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.

Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potassium
Protein Protein as Percentage Retinol Riboflavin Selenium
Sodium Starch Stigmasterol Sucrose Sugars - total
Thiamin Total lipids Vitamin K Vitamin A Vitamin A RAE
Vitamin B-6 Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol
Water Zinc      

The data in these nutrient tables comes from the USDA's National Nutrition Database for Standard
Reference, Release 22. Feel free to notify us of any errors. https://fdc.nal.usda.gov/


Not every food item is tested for every known nutrient. Any blank (empty) cells on our tables
represent no available data for those nutrients in those foods in the National Nutrition Database.

 

The percentage of calories is calculated based on protein having a value of four (4) calories per gram. Other values: Carbohydrates = 4 calories per gram; Fat = 9 calories per gram.

The World Health Organization (WHO) recommends between 10 and 15 percent of calories be from protein. While that range is meant to be a balance of all foods consumed, we have hilighted the foods in that range for comparison (in light green).

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

1

Sea cucumber, yane (Alaska Native)

56

92.86

13.00

0.40

0.00

 

 

 

 

 

 

 

 

 

2

Seaweed, spirulina, raw

26

91.08

5.92

0.39

2.42

 

0.135

0.034

0.106

0

 

 

 

 

3

Moose, cooked, roasted (Game meat,)

134

87.37

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

 

 

4

Burbot, cooked, dry heat (Fish,)

115

86.12

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

 

 

 

5

Burbot, raw (Fish,)

90

85.82

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

 

 

6

Elk, cooked, roasted (Game meat,)

146

82.71

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

 

 

 

7

Buffalo, water, cooked, roasted (Game meat,)

131

81.92

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

 

 

 

8

Cisco, raw (Fish,)

98

77.51

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

 

 

 

9

Deer, cooked, roasted (Game meat,)

158

76.48

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

 

 

 

10

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

140

76.26

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

 

 

 

11

Goat, cooked, roasted (Game meat,)

143

75.80

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

 

 

 

12

Chicken, broilers or fryers, breast, meat only, cooked, roasted

165

75.20

31.02

3.57

0.00

0.0

1.010

1.240

0.770

85

 

 

 

 

13

Bass, striped, cooked, dry heat (Fish,)

124

73.32

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

 

 

 

14

Bass, striped, raw (Fish,)

97

73.11

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

 

 

 

15

Caribou, cooked, roasted (Game meat,)

167

71.31

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

16

Squirrel, cooked, roasted (Game meat,)

173

71.14

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

 

 

 

17

Boar, wild, cooked, roasted (Game meat,)

160

70.75

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

 

 

 

18

Balsam-pear (bitter gourd), leafy tips, raw

30

70.67

5.30

0.69

3.29

 

 

 

 

0

 

 

 

 

19

Catfish, channel, wild, cooked, dry heat (Fish,)

105

70.36

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

 

 

 

20

Alfalfa seeds, sprouted, raw

23

69.39

3.99

0.69

2.10

1.9

0.069

0.056

0.409

0

 

 

 

 

21

Clam, mixed species, cooked, moist heat (Mollusks,)

148

69.05

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

 

 

 

22

Clam, mixed species, raw (Mollusks,)

74

69.03

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

 

 

 

23

Turkey, all classes, meat only, cooked, roasted

170

68.99

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

 

 

 

24

Catfish, channel, wild, raw (Fish,)

95

68.97

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

 

 

 

25

Salmon, pink, cooked, dry heat (Fish,)

149

68.62

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

 

 

 

26

Salmon, coho, wild, cooked, dry heat (Fish,)

139

67.48

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

 

 

 

27

Seaweed, laver, raw

35

66.40

5.81

0.28

5.11

0.3

0.061

0.025

0.110

0

 

 

 

 

28

Pumpkin leaves, raw

19

66.32

3.15

0.40

2.33

 

0.207

0.052

0.022

0

 

 

 

 

29

Bass, freshwater, mixed species, cooked, dry heat (Fish,)

146

66.25

24.18

4.73

0.00

0.0

1.001

1.835

1.360

87

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

30

Bass, fresh water, mixed species, raw (Fish,)

114

66.18

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

 

 

 

31

Beaver, cooked, roasted (Game meat,)

212

65.75

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

32

Bison, top sirloin, separable lean only, 1" steak,

cooked, broiled (Game meat,)

171

65.61

28.05

5.65

0.00

0.0

2.412

2.206

0.266

86

 

 

 

 

33

Roe, mixed species, raw (Fish,)

143

65.23

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

 

 

 

34

Bluefish, raw (Fish,)

124

64.65

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

 

 

 

35

Bluefish, cooked, dry heat (Fish,)

159

64.63

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

 

 

 

36

Horse, raw (Game meat,)

133

64.33

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

 

 

 

37

Horse, cooked, roasted (Game meat,)

175

64.32

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

 

 

 

38

Anchovy, european, raw (Fish,)

131

62.14

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

 

 

 

39

Trout, rainbow, wild, cooked, dry heat (Fish,)

150

61.12

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

 

 

 

40

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

60.51

29.80

7.78

0.00

0.0

2.190

3.030

1.660

84

 

 

 

 

41

Mustard greens, cooked, boiled, drained, without salt

15

60.27

2.26

0.24

2.10

2.0

0.012

0.110

0.046

0

 

 

 

 

42

Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)

197

59.01

29.06

8.05

0.00

0.0

2.40

2.170

1.560

82

 

 

 

 

43

Horseradish-tree leafy tips, raw

64

58.75

9.40

1.40

8.28

2.0

 

 

 

0

 

 

 

 

44

Kidney, mature seeds, sprouted, cooked, boiled, drained,

without salt

33

58.55

4.83

0.58

4.72

 

0.083

0.045

0.318

0

 

 

 

 

45

Broccoli raab, raw

22

57.64

3.17

0.49

2.85

2.7

0.050

0.026

0.130

 

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

46

Winged beans, immature seeds, raw

49

56.73

6.95

0.87

4.31

 

0.238

0.250

0.186

0

 

 

 

 

47

Carp, cooked, dry heat (Fish,)

162

56.44

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

 

 

 

48

Whitefish, eggs (Alaska Native) (Fish,)

104

56.38

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

 

 

 

49

Mushrooms, white, raw

22

56.18

3.09

0.34

3.28

1.0

0.043

0.000

0.139

0

 

 

 

 

50

Carp, raw (Fish,)

127

56.16

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

 

 

 

51

Roe, mixed species, cooked, dry heat (Fish,)

204

56.12

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

 

 

 

52

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

182

55.91

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

 

 

 

53

Winged beans, immature seeds, cooked, boiled, drained, without salt

38

55.89

5.31

0.66

3.21

 

0.181

0.189

0.142

0

 

 

 

 

54

Basil, fresh

23

54.78

3.15

0.64

2.65

1.6

0.041

0.088

0.389

0

 

 

 

 

55

Opossum, cooked, roasted (Game meat,)

221

54.66

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

56

Turkey, all classes, meat and skin, cooked, roasted

208

54.04

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

57

Fiddlehead ferns, raw

34

53.53

4.55

0.40

5.54

 

 

 

 

0

 

 

 

 

58

Cabbage, chinese (pak-choi), cooked, boiled, drained, without

salt

 

12

52.00

1.56

0.16

1.78

1.0

0.021

0.012

0.077

0

 

 

 

 

59

Herring eggs, Pacific, plain (Alaska Native) (Fish,)

74

51.89

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

 

 

 

60

Pumpkin leaves, cooked, boiled, drained, without salt

21

51.81

2.72

0.22

3.39

2.7

0.114

0.029

0.012

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

61

Muskrat, cooked, roasted (Game meat,)

234

51.44

30.09

11.74

0.00

0.0

 

 

 

121

 

 

 

 

62

Bear, cooked, simmered (Game meat,)

259

50.07

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

63

Mushrooms, portabella, grilled

 

35

48.80

4.27

0.75

4.91

2.2

0.050

0.000

0.200

0

 

 

 

 

64

Goose, domesticated, meat only, cooked, roasted

238

48.69

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

65

Taro leaves, raw

42

47.43

4.98

0.74

6.70

3.7

0.151

0.060

0.307

0

 

 

 

 

66

Butterfish, cooked, dry heat (Fish,)

187

47.38

22.15

10.28

0.00

0.0

 

 

 

83

 

 

 

 

67

Butterfish, raw (Fish,)

146

47.34

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

68

Duck, domesticated, meat only, cooked, roasted

201

46.73

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

69

Mollusks, oyster, Pacific, raw

81

46.67

9.45

2.30

4.95

0.00

0.510

0.358

0.894

0

 

 

 

 

70

Mung, mature seeds, sprouted, canned, drained solids (Beans,)

12

46.67

1.40

0.06

2.14

0.8

0.016

0.008

0.020

0

 

 

 

 

71

Cabbage, chinese (pak-choi), raw

13

46.15

1.50

0.20

2.18

1.0

0.027

0.015

0.096

0

 

 

 

 

72

Mollusks, oyster, eastern, wild, cooked, dry heat

72

45.83

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

 

 

 

73

Raccoon, cooked, roasted (Game meat,)

255

45.80

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

74

Salmon, chinook, cooked, dry heat (Fish,)

231

44.54

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

75

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

44.30

26.36

13.89

0.00

0.0

4.893

5.976

1.519

88

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

76

Asparagus, raw

20

44.00

2.20

0.12

3.88

2.1

0.040

0.000

0.050

0

 

 

 

24

77

Amaranth leaves, raw

23

42.78

2.46

0.33

4.02

 

0.091

0.076

0.147

0

 

 

 

 

78

Broccoli, flower clusters, raw

28

42.57

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

79

Broccoli, leaves, raw

28

42.57

2.98

0.35

5.24

 

0.054

0.024