Foods
Protein per real portion, organized the way you eat it. Pick a group or search for a food.
Food groups
147 foods
Protein76 foods
- 39g
Skinless chicken thigh
2 thighs
Meat · Needs cooking
- 38g
Rabbit
1 serving
Meat · Needs cooking
- 36g
Trout
1 trout
Fish · Needs cooking
- 35g
Horse mackerel
2 fish
Fish · Needs cooking
- 35g
Sea bream
1 sea bream
Fish · Needs cooking
- 35g
Chicken breast
1 breast
Meat · Needs cooking
- 35g
Fresh tuna
1 steak
Fish · Quick
- 34g
Duck breast
1 breast
Meat · Needs cooking
- 34g
Soaked salt cod
1 fillet
Fish · Needs cooking
- 34g
Sea bass
1 sea bass
Fish · Needs cooking
- 33g
Octopus
1 serving (cooked)
Seafood · Needs cooking
- 32g
Beef steak (rump)
1 steak
Meat · Quick
- 32g
Pork cutlets
2 cutlets
Meat · Quick
- 32g
Pork loin
2 slices
Meat · Needs cooking
- 30g
Mackerel
1 mackerel
Fish · Needs cooking
- 30g
Salmon
1 fillet
Fish · Quick
- 30g
Sardine
3 sardines
Fish · Needs cooking
- 29g
Leg of lamb
1 serving
Meat · Needs cooking
- 28g
Soybeans
1 cup (cooked)
Soy · Quick
- 27g
Veal steak
1 steak
Meat · Quick
- 26g
Turkey breast
1 steak
Meat · Quick
- 26g
Lean minced beef
1 serving
Meat · Needs cooking
- 26g
Sole
1 fillet
Fish · Quick
- 25g
Hake
1 fillet
Fish · Needs cooking
- 24g
Minced turkey
1 serving
Meat · Needs cooking
- 24g
Beef liver
1 steak
Meat · Quick
- 24g
Black scabbardfish
1 fillet
Fish · Needs cooking
- 24g
Cuttlefish
1 serving
Seafood · Quick
- 24g
Squid
1 serving
Seafood · Quick
- 24g
Plain quark
1 small tub
Dairy · No prep
- 24g
Unflavoured whey protein
1 scoop
Supplements · No prep
- 23g
Monkfish
1 serving
Fish · Needs cooking
- 22g
Prawns
1 serving (peeled)
Seafood · Quick
- 20g
Canned sardines
1 can (drained)
Canned fish · No prep
- 20g
Lentil pasta
1 serving (raw)
Legumes · Quick
- 19g
Tempeh
Half a block
Soy · Quick
- 18g
Mussels
1 serving (meat)
Seafood · Quick
- 18g
Brown lentils
1 cup (cooked)
Legumes · Needs cooking
- 18g
Canned mackerel
1 can (drained)
Canned fish · No prep
- 17g
Edamame
1 cup (shelled)
Soy · Quick
- 17g
Plain skyr
1 pot
Dairy · No prep
- 16g
White beans
1 cup (cooked)
Legumes · Needs cooking
- 16g
Firm tofu
Half a block
Soy · Quick
- 15g
Red lentils
1 cup (cooked)
Legumes · Quick
- 15g
Black beans
1 cup (cooked)
Legumes · Needs cooking
- 15g
Clams
1 serving (meat)
Seafood · Quick
- 15g
Canned tuna in olive oil
1 can (drained)
Canned fish · No prep
- 15g
Canned tuna in water
1 can (drained)
Canned fish · No prep
- 15g
Red kidney beans
1 cup (cooked)
Legumes · Needs cooking
- 14g
Chickpeas
1 cup (cooked)
Legumes · Needs cooking
- 13g
Black-eyed peas
1 cup (cooked)
Legumes · Needs cooking
- 13g
Smoked salmon
3 slices
Canned fish · No prep
- 12g
Cottage cheese
Half a tub
Dairy · No prep
- 12g
Canned mussels
1 can (drained)
Canned fish · No prep
- 11g
Broad beans
1 cup
Legumes · Quick
- 11g
Plain Greek yogurt
1 pot
Dairy · No prep
- 11g
Fresh cheese
1 small cheese
Dairy · No prep
- 11g
Egg whites
3 egg whites
Eggs · Quick
- 11g
Fresh mozzarella
Half a ball
Dairy · No prep
- 10g
Edam cheese
2 slices
Dairy · No prep
- 10g
Requeijão (whey cheese)
Half a requeijão
Dairy · No prep
- 9g
Cured ham
3 thin slices
Meat · No prep
- 8.8g
Plain kefir
1 glass
Dairy · No prep
- 8.6g
Canned chickpeas
Half a can (drained)
Legumes · No prep
- 8.5g
Skimmed milk
1 glass
Dairy · No prep
- 8.3g
Semi-skimmed milk
1 glass
Dairy · No prep
- 8.1g
Peas
1 cup
Legumes · Quick
- 7.8g
São Jorge cheese
1 thick slice
Dairy · No prep
- 7.8g
Canned beans
Half a can (drained)
Legumes · No prep
- 7.8g
Lupin beans
1 handful
Legumes · No prep
- 7.5g
Aged goat cheese
2 slices
Dairy · No prep
- 6.5g
Quail eggs
5 eggs
Eggs · Quick
- 6.3g
Egg
1 medium egg
Eggs · Quick
- 5.5g
Ricotta
2 tablespoons
Dairy · No prep
- 5.3g
Plain yogurt
1 pot
Dairy · No prep
- 3.3g
Parmesan or Grana Padano
1 tablespoon (grated)
Dairy · No prep
Carbs16 foods
- 10g
Wholewheat pasta
1 serving (raw)
Grains · Quick
- 9.8g
Quinoa
1 serving (raw)
Grains · Quick
- 9.6g
Wheat pasta
1 serving (raw)
Grains · Quick
- 9.1g
Buckwheat
1 serving (raw)
Grains · Needs cooking
- 9g
Couscous
1 serving (raw)
Grains · Quick
- 8.4g
Bulgur
1 serving (raw)
Grains · Quick
- 6.3g
Mixed-grain bread
1 roll
Grains · No prep
- 6g
Brown rice
1 serving (raw)
Grains · Needs cooking
- 5.7g
Wholemeal bread
2 slices
Grains · No prep
- 5.6g
White rice
1 serving (raw)
Grains · Needs cooking
- 5.2g
Rolled oats
4 tablespoons
Grains · No prep
- 5.1g
Rye bread
2 slices
Grains · No prep
- 5g
Potato
2 medium potatoes
Tubers · Needs cooking
- 3.6g
Corn bread (broa)
1 slice
Grains · No prep
- 3.2g
Sweet potato
1 medium sweet potato
Tubers · Needs cooking
- 2.1g
Cassava
1 serving
Tubers · Needs cooking
Fruit21 foods
- 1.7g
Pomegranate
Half a pomegranate
Fruit · No prep
- 1.7g
Cherries
1 bowl
Fruit · No prep
- 1.6g
Avocado
Half an avocado
Fruit · No prep
- 1.6g
Melon
1 slice
Fruit · No prep
- 1.5g
Kiwi
2 kiwis
Fruit · No prep
- 1.5g
Raspberries
1 bowl
Fruit · No prep
- 1.5g
Watermelon
1 slice
Fruit · No prep
- 1.4g
Banana
1 banana
Fruit · No prep
- 1.4g
Orange
1 orange
Fruit · No prep
- 1.4g
Peach
1 peach
Fruit · No prep
- 1.2g
Mango
Half a mango
Fruit · No prep
- 1.1g
Tangerine
2 tangerines
Fruit · No prep
- 1.1g
Strawberries
1 bowl
Fruit · No prep
- 0.9g
Plums
2 plums
Fruit · No prep
- 0.9g
Blueberries
1 bowl
Fruit · No prep
- 0.8g
Grapes
1 small bunch
Fruit · No prep
- 0.8g
Pineapple
2 slices
Fruit · No prep
- 0.8g
Figs
2 figs
Fruit · No prep
- 0.6g
Pear
1 pear
Fruit · No prep
- 0.5g
Dates
3 dates
Fruit · No prep
- 0.5g
Apple
1 apple
Fruit · No prep
Vegetables20 foods
- 3.1g
Brussels sprouts
1 cup
Vegetables · Needs cooking
- 3g
Broccoli
1 cup
Vegetables · Quick
- 3g
Portuguese cabbage
1 serving
Vegetables · Needs cooking
- 2.8g
Mushrooms
1 cup
Vegetables · Quick
- 2.2g
Asparagus
6 spears
Vegetables · Quick
- 2.2g
Green beans
1 cup
Vegetables · Quick
- 2.2g
Kale
1 handful
Vegetables · Quick
- 1.9g
Cauliflower
1 cup
Vegetables · Quick
- 1.8g
Courgette
Half a courgette
Vegetables · Quick
- 1.7g
Spinach
1 large handful
Vegetables · Quick
- 1.6g
Beetroot
1 beetroot
Vegetables · No prep
- 1.5g
Pumpkin
1 slice
Vegetables · Needs cooking
- 1.5g
Aubergine
Half an aubergine
Vegetables · Needs cooking
- 1.1g
Tomato
1 tomato
Vegetables · No prep
- 1.1g
Cucumber
Half a cucumber
Vegetables · No prep
- 0.8g
Rocket
1 handful
Vegetables · No prep
- 0.7g
Carrot
1 carrot
Vegetables · No prep
- 0.7g
Bell pepper
Half a pepper
Vegetables · Quick
- 0.7g
Lettuce
1 bowl
Vegetables · No prep
- 0.7g
Onion
Half an onion
Vegetables · Quick
Nuts and seeds14 foods
- 7.8g
Unsalted roasted peanuts
1 handful
Nuts · No prep
- 6.3g
Almonds
1 handful
Nuts · No prep
- 6g
Pistachios
1 handful
Nuts · No prep
- 5.4g
Cashews
1 handful
Nuts · No prep
- 4.5g
Hazelnuts
1 handful
Nuts · No prep
- 4.5g
Walnuts
1 handful
Nuts · No prep
- 3.8g
100% peanut butter
1 tablespoon
Nuts · No prep
- 3.2g
Hemp seeds
1 tablespoon
Seeds · No prep
- 3g
Pumpkin seeds
1 tablespoon
Seeds · No prep
- 2.6g
Tahini
1 tablespoon
Seeds · No prep
- 2.1g
Sunflower seeds
1 tablespoon
Seeds · No prep
- 2g
Chia seeds
1 tablespoon
Seeds · No prep
- 1.8g
Flaxseeds
1 tablespoon
Seeds · No prep
- 1.8g
Sesame seeds
1 tablespoon
Seeds · No prep
Reference values from food composition tables, such as the Portuguese Food Composition Table (TCA) from INSA.