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 |
|---|---|---|---|
| Lentils, boiled | 7.8 g | 9 g | 1 cup (198 g) · 18 g protein |
| Black beans, boiled | 6.7 g | 8.9 g | 1 cup (172 g) · 15 g protein |
| Chickpeas, boiled | 5.4 g | 8.9 g | 1 cup (164 g) · 15 g protein |
Approximate values from USDA FoodData Central. Brands and preparation change the numbers.