Nutrition Database

How Much Protein Is In Your Food?

Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.

Daily Value: 50g per day (based on a 2,000 calorie diet)

Ranked by protein per 100g, so foods compare like with like. Each row also shows the amount in a typical serving where USDA records one. Foods USDA has not analysed for protein are not ranked here.

Browse Protein by Category

The Essential Amino Acids

Protein quality comes down to nine amino acids your body cannot make. Each guide below covers what the amino acid does, how much you need, and the foods that supply the most of it, ranked from USDA data.

Histidine

The last amino acid confirmed essential for adults, and the reason it took so long.

Isoleucine

The branched-chain amino acid that muscle burns for fuel.

Leucine

The branched-chain amino acid that switches on muscle protein synthesis.

Lysine

The amino acid most likely to run short on a grain-based diet.

Methionine

The essential sulfur amino acid that starts every protein and donates methyl groups.

Phenylalanine

The essential aromatic amino acid, and the reason the PKU caution exists.

Threonine

The quiet essential amino acid your gut lining spends most heavily.

Tryptophan

The scarcest essential amino acid, and the precursor to serotonin and melatonin.

Valine

The third branched-chain amino acid, quietly essential to muscle and nitrogen balance.

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.

Understanding Protein

Protein is an essential macronutrient made up of amino acids. It plays a crucial role in building and repairing tissues, making enzymes and hormones, and supporting immune function. Your body cannot store protein, so you need to consume it regularly.

Complete proteins contain all nine essential amino acids and are found in animal products like meat, fish, eggs, and dairy. Plant-based proteins can be combined to get all essential amino acids.