Explore protein sources using recorded data
Recorded protein and energy per 100 g for selected foods, with preparation and serving caveats.
This is not a comprehensive ranking. Dry legumes, cooked legumes and nuts have different densities per 100 g.
Selected records per 100 g
| Food record | Protein | Energy | Record source |
|---|---|---|---|
| Boiled lentils | 9.02 g | 116 kcal | USDA |
| Boiled chickpeas | 8.86 g | 164 kcal | USDA FoodData Central |
| Almonds | 21.15 g | 579 kcal | USDA (12/2025) |
| Cooked bulgur | 3.08 g | 83 kcal | USDA (12/2025) |
Missing measurements are not zero. This selection is neither medical guidance nor a ranking of all foods.
How to use these data
Check the exact record, raw or cooked state and serving size first. A 100 g table does not equate different consumed amounts. It is not sufficient for personal needs.