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Food

% calories from protein

g protein/

100 kcal serving (g)

Soy protein isolate

97.6

78

26

Tuna in water

95.2

30

101

King prawns/shrimp

89.6

127

Chicken breast

88.4

36

80

Egg whites

88

18.3

200

Prawns

88

22

149

Cod fillet

85.6

15

120

Tilapia

80.8

20

78

83

80

61

25

104

Whey protein
Scallops

Bioavailability
Meat/fish
83

Vegetable
79

83

80

7.3

120

Beef fillet steak

78.4

28

70

Seitan (wheat gluten)

78.4

36

70

Turkey breast

78

45

63

0% Greek yoghurt

70

32

170

Pork loin steak

66

65

48

Cottage cheese

62

54

135

55.2

24

95

50

57

58

83

Salmon

45.6

20

46

83

Tofu

44.4

17

161

Quorn mince
Sardines in brine

Edamame beans

80
79

40

25

80

Tempeh

39.2

14

52

Soya milk

36.4

43

290

Kale

34.4

10.75

200

34

37

86.45

Broccoli

33.6

14.6

300

Parmesan

32.8

33

25

Red lentils

30.4

35

100

Edam

29.6

41

29

Black beans

28.8

22

175

49

28

60

200

91

Black-eyed beans

27.6

26

78

49

Baked beans

23.2

28

138

Cheddar

23.2

42

24

Stilton

23.2

26

25

Chickpeas

22.4

22

78

Sausage

20.8

42

47

Peanuts

17.6

61

16

Mixed beans

16.4

17

100

Peanut butter

16

84

15

Cashew nuts

14.8

17

17.2

Almonds

13.6

21

16

Quinoa

12

6.1

27

Hummous

9.2

15

31

Poached eggs

Semi-skimmed milk

Dairy/egg

49

100

49

Food

100 kcal serving (g)

Bioavailability

Tuna in water

% calories from protein


95.2

30

g protein/

101

83

King prawns/shrimp

89.6

127

Chicken breast

88.4

36

80

Prawns

88

22

149

Cod fillet

85.6

15

120

83

Tilapia

80.8

20

78

83

80

7.3

120

Scallops
Beef fillet steak

79

78.4

28

70

80

Turkey breast

78

45

63

79

Pork loin steak

66

65

48

Sardines in brine

50

57

58

83

Salmon

45.6

20

46

83

Sausage

20.8

42

47

Egg whites

88

18.3

Whey protein

80

61

25

0% Greek yoghurt

70

32

170

Cottage cheese

62

54

135

Poached eggs

34

37

86.45

Parmesan

32.8

33

25

Edam

29.6

41

29

28

60

200

Cheddar

23.2

42

24

Stilton

23.2

26

Soy protein isolate

97.6

78

26

Seitan (wheat gluten)

78.4

36

70

Quorn mince

55.2

24

95

Tofu

44.4

17

161

Semi-skimmed milk

Edamame beans

200
104

100

91

25

40

25

80

Tempeh

39.2

14

52

49

Soya milk

36.4

43

290

Kale

34.4

10.75

200

Broccoli

33.6

14.6

300

Red lentils

30.4

35

100

Black beans

28.8

22

175

49

Black-eyed beans

27.6

26

78

49

Baked beans

23.2

28

138

Chickpeas

22.4

22

78

Peanuts

17.6

61

16

Mixed beans

16.4

17

100

Peanut butter

16

84

15

Cashew nuts

14.8

17

17.2

Almonds

13.6

21

16

Quinoa

12

6.1

27

Hummous

9.2

15

31

Food

100 kcal serving (

Bioavailability

Tuna in water

% calories from protein


95.2

g protein/
30

Meat/fish

101

83

King prawns/shrimp

89.6

Meat/fish

127

Chicken breast

88.4

36

Meat/fish

80

Prawns

88

22

Meat/fish

149

Cod fillet

85.6

15

Meat/fish

120

83

Tilapia

80.8

20

Meat/fish

78

83

80

7.3

Meat/fish

120

Scallops
Beef fillet steak

79

78.4

28

Meat/fish

70

80

Turkey breast

78

45

Meat/fish

63

79

Pork loin steak

66

65

Meat/fish

48

Sardines in brine

50

57

Meat/fish

58

83

Salmon

45.6

20

Meat/fish

46

83

Sausage

20.8

42

Meat/fish

47

Egg whites

88

18.3

Dairy/egg

200

Whey protein

80

61

Dairy/egg

25

0% Greek yoghurt

70

32

Dairy/egg

170

Cottage cheese

62

54

Dairy/egg

135

Poached eggs

34

37

Dairy/egg

86.45

Parmesan

32.8

33

Dairy/egg

25

Edam

29.6

41

Dairy/egg

29

28

60

Dairy/egg

200

Cheddar

23.2

42

Dairy/egg

24

Stilton

23.2

26

Dairy/egg

25

Soy protein isolate

97.6

78

Vegetable

26

Seitan (wheat gluten)

78.4

36

Vegetable

70

Quorn mince

55.2

24

Vegetable

95

Tofu

44.4

17

Vegetable

161

Semi-skimmed milk

Edamame beans

104

100

91

40

25

Vegetable

80

Tempeh

39.2

14

Vegetable

52

49

Soya milk

36.4

43

Vegetable

290

Kale

34.4

10.75

Vegetable

200

Broccoli

33.6

14.6

Vegetable

300

Red lentils

30.4

35

Vegetable

100

Black beans

28.8

22

Vegetable

175

49

Black-eyed beans

27.6

26

Vegetable

78

49

Baked beans

23.2

28

Vegetable

138

Chickpeas

22.4

22

Vegetable

78

Peanuts

17.6

61

Vegetable

16

49

Mixed beans

16.4

17

Vegetable

100

Peanut butter

16

84

Vegetable

15

Cashew nuts

14.8

17

Vegetable

17.2

Almonds

13.6

21

Vegetable

16

Quinoa

12

6.1

Vegetable

27

Hummous

9.2

15

Vegetable

31

49