High protein food sources

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Proteins in cereal food sources

Corn and rice, the staple food sources of the third world are poor in proteins and are leading to obesity of the populations due to high carbohydrate content of these cereals.

Protein food sources	Value per 100g
	Unit	Protein	fats	Carbohydrate	Energy
Wheat flour, whole grain	gram	13.70	1.87	72.57	339 kcal
Rice, white,medium, raw	gram	6.61	0.58	79.34	360 kcal
Corn flour whole grain	gram	6.93	3.86	76.85	361 kcal
Barley flour	gram	10.50	1.60	74.52	345 kcal
oats	gram	16.89	6.90	66.27	389 kcal
Finger millet (ragi)	gram	7.3	1.3	72.00	328 kcal
Millet, raw	gram	11.02	4.22	72.85	378 kcal
Sorghum	grams	11.30	3.30	74.63	339 kcal
Rye flour, medium	gram	10.88	1.52	75.43	349 kcal
Triticale flour, whole-grain	gram	13.18	1.81	73.14	338 kcal
Teff, uncooked	gram	13.30	2.38	73.13	367 kcal
Buckwheat	grams	13.25	3.40	71.50	343 kcal
Quinoa, uncooked	gram	14.12	6.07	64.16	368 kcal

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High protein vegetarian food sources

High Protein food sources	Value per 100g
	Unit	Protein	fats	Carbohydrate	Energy
Soy flour, defatted sources	gram	47.01	1.22	38.37	330 kcal
Soy meal, defatted, raw	gram	49.20	2.39	35.89	337 kcal
Soybeans, mature seeds boiled	gram	16.64	8.97	9.93	173 kcal
Soybeans, green, boiled	gram	12.35	6.40	11.05	141 kcal
Soy milk, original	gram	3.27	1.75	6.28	54.5 kcal
Tofu, raw	gram	8.08	4.78	1.88	76.5 kcal
Soy protein isolate	gram	80.69	3.39	7.36	338 kcal
Cashew dry roasted	gram	15.31	46.35	32.69	574 kcal
almonds	gram	21.22	49.42	21.67	575 kcal
Peanuts, all types, raw	gram	25.80	49.24	16.13	567 kcal
Peanut flour, defatted	gram	52.20	0.55	34.70	327 kcal
Peanut butter, chunk	gram	24.06	49.94	21.57	589 kcal
pumpkin seed kernels,dried	gram	30.23	49.05	10.71	559 kcal
Lima beans, mature seeds, raw	gram	21.46	0.69	63.38	338 kcal
Kidney beans mature raw seeds	gram	23.58	0.83	60.01	333 kcal
Peas, green, raw	gram	5.42	0.40	14.45	81.5 kcal
Peas, split, mature seeds, raw	gram	24.55	1.16	60.37	341 kcal
Chickpeas (garbanzo beans, Bengal gram), mature seeds	gram	19.30	6.04	60.64	364 kcal
Yeast extract spread	gram	27.80	0.00	11.80	158 kcal
Spirulina, dried	gram	57.47	7.72	23.90	290 kcal

High protein food sources of animal origin

High Protein food sources	Value per 100g of food
	Unit	Protein	fats	Carbohydrate	Energy
Milk, whole, 3.25% milk fat	gram	3.15	3.27	4.78	61.5 kcal
Yogurt, plain, low fat	gram	5.25	1.55	7.04	63.5 kcal
Cheese, cheddar	gram	24.90	33.14	1.28	403 kcal
Cheese, cottage, low fat	gram	12.39	1.02	2.72	72.5 kcal
Egg, whole, raw, fresh	gram	12.57	9.94	0.78	143 kcal
Chicken, breast, meat	gram	21.23	2.59	0.00	114 kcal
Turkey breast meat	gram	17.07	1.66	4.21	104 kcal
Fish, cod, raw	gram	17.81	0.67	0.00	82.5 kcal
Fish, tuna, fresh, skipjack, raw	gram	22.00	1.01	0.00	103 kcal
Fish, tuna, white, canned, solid	gram	23.62	2.97	0.00	128 kcal
Lamb meat raw	gram	20.0	5.0	0.00	135 kcal
Beef, Center Cut Steak	gram	20.67	5.88	0.00	141 kcal

compiled from USDA database
Popular topics:
What is protein made of?
Types
synthesis
Functions
Daily protein requirements

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