Protein foods, compared
Ranked by grams of protein per 100 calories: the higher the number, the more protein you get for the calories.
| Food | Protein per 100 kcal | Protein per 100 g | Typical serving |
|---|---|---|---|
| Greek yogurt, plain, nonfat | 17.5 g | 10.3 g | 1 cup (227 g) · 23 g protein |
| Cottage cheese, low-fat (1%) | 17.2 g | 12.4 g | ½ cup (113 g) · 14 g protein |
| Milk, 2% | 6.6 g | 3.3 g | 1 cup (244 g) · 8 g protein |
| Cheddar cheese | 6.2 g | 24.9 g | 1 oz (28 g) · 7 g protein |
Approximate values from USDA FoodData Central. Brands and preparation change the numbers.