Eggs, fish and chicken are familiar protein sources, but lentils, beans, tofu, yogurt and nuts also contribute. The useful question is not simply which food has the biggest number per 100 g. It is what a normal portion looks like and how that food fits into a meal you enjoy.
Read the portion before the number
The following figures are approximate reference values, drawn from the NHS food tables listed below. They describe the stated amount, not a recommended serving for everyone. Brands and cooking methods change the result. For packaged products, their own nutrition label is the more relevant reference.
| Food and condition | Reference amount | Approximate protein |
|---|---|---|
| Chicken breast, skinless, raw | 100 g | 25 g |
| Egg, edible portion | 1 egg | 6.3 g |
| Chickpeas, canned and drained | 125 g | 9 g |
| Kidney beans, canned and drained | 120 g | 8.3 g |
| Tofu, product in the reference table | 125 g | 10 g |
| Lentils, cooked | 100 g | 7.8 g |
The first five entries come from Royal Wolverhampton NHS; cooked lentils come from University Hospitals Sussex NHS. These tables were written for clinical settings. We use only their food-composition figures here, not their patient-specific dietary targets.
Raw and cooked weights are different
Dry lentils absorb water when cooked. Chicken generally loses water during cooking. That changes the amount of protein per 100 g without creating or removing protein in the same proportion. Compare like with like: raw chicken against a raw entry, cooked lentils against a cooked entry, and drained canned foods against drained weights.
If a package gives 12 g protein per 100 g and you eat 150 g, the estimate is 12 × 1.5 = 18 g. Sauces, bread and other ingredients are additional. This simple calculation is often more useful than a generic “high protein” claim.
Animal sources in everyday meals
Eggs are useful in omelettes, sandwiches and vegetable dishes. Fish can join potatoes and green vegetables, or a bean salad. Yogurt works at breakfast and in lemon-herb sauces. Choose foods for their overall nutritional profile too: salt, saturated fat and preparation matter alongside protein.
A practical lunch might be an egg sandwich with tomato, or chicken with a wholegrain side and roasted vegetables. These are combinations, not fixed menus or prescribed quantities.
Plant sources deserve their own place
Canned beans and chickpeas are ready for salads, soups and quick stews after draining and rinsing. Lentils work in tomato sauces. Firm tofu can be browned in a pan and served with rice and vegetables. Nuts and seeds add texture, but the amount usually eaten is much smaller than 100 g.
Plant-based drinks and yogurts differ considerably. A soy product may contain more protein than an oat, rice or coconut version; look at the label and any calcium fortification. “Plant-based” does not mean nutritionally identical.
Build variety, not a leaderboard
Try alternating two or three familiar sources over the week. Keep canned pulses for busy days and prepare a sauce that works with several meals. Our weekly meal prep guide shows how to organise the components. For mornings, try these 12 protein breakfast ideas.
The NHS Eatwell Guide includes beans, pulses, fish, eggs and meat within a varied pattern of eating. Individual protein needs depend on circumstances; the table is a comparison tool, not a personalised target.