Food & Fit
A quick USDA lookup for protein and fiber in 24 familiar foods, with household servings, per-100-kcal views and side-by-side comparisons.
Start with the standouts
Before copying a number into your journal, check its basis. The serving size versus portion size guide explains how to use a label's figures for the amount you ate.
These two quick lists show which listed servings bring more protein per 100 kcal and which bring more fiber at the stated serving. Every number comes from USDA FoodData Central.
Highest protein per 100 kcal
- Canned tuna: 21.9 g
- Turkey breast: 20.5 g
- Shrimp: 19.2 g
Highest fiber per serving
- Lentils: 15.6 g
- Black beans: 15 g
- Chia seeds: 9.8 g
Meat & fish
| Food | Serving | Protein | Fiber | Protein per 100 kcal |
|---|---|---|---|---|
| Chicken breast | ½ breast, bone and skin removed (86 g) | 26.7 g | 0 g | 18.8 g |
| Turkey breast | 3 oz (85 g) | 25.6 g | 0 g | 20.5 g |
| Salmon | 3 oz (85 g) | 18.8 g | 0 g | 10.7 g |
| Canned tuna | 3 oz (85 g) | 21.7 g | 0 g | 21.9 g |
| Shrimp | 3 oz (85 g) | 19.4 g | 0 g | 19.2 g |
Dairy & eggs
| Food | Serving | Protein | Fiber | Protein per 100 kcal |
|---|---|---|---|---|
| Eggs | 1 large (50 g) | 6.3 g | 0 g | 8.1 g |
| Greek yogurt | 1 container (170 g) | 17.3 g | 0 g | 17.3 g |
| Cottage cheese | 4 oz (113 g) | 11.8 g | 0 g | 12.8 g |
Plant proteins
| Food | Serving | Protein | Fiber | Protein per 100 kcal |
|---|---|---|---|---|
| Tofu | ½ cup (126 g) | 21.8 g | 2.9 g | 12 g |
| Edamame | 1 cup (155 g) | 18.4 g | 8.1 g | 9.8 g |
| Lentils | 1 cup (198 g) | 17.9 g | 15.6 g | 7.8 g |
| Black beans | 1 cup (172 g) | 15.2 g | 15 g | 6.7 g |
| Chickpeas | 1 cup drained, rinsed (152 g) | 10.7 g | 9.6 g | 5.1 g |
| Green peas | ½ cup (80 g) | 4.1 g | 3.6 g | 6.6 g |
Grains
| Food | Serving | Protein | Fiber | Protein per 100 kcal |
|---|---|---|---|---|
| Rolled oats | ⅓ cup (27 g) | 3.6 g | 2.7 g | 3.5 g |
| Quinoa | 1 cup (185 g) | 8.1 g | 5.2 g | 3.6 g |
| Whole-wheat bread | 1 slice (32 g) | 4 g | 1.9 g | 4.9 g |
Nuts & seeds
| Food | Serving | Protein | Fiber | Protein per 100 kcal |
|---|---|---|---|---|
| Chia seeds | 1 oz (28.4 g) | 4.7 g | 9.8 g | 3.4 g |
| Almonds | 1 oz (23 whole kernels) (28.4 g) | 6 g | 3.5 g | 3.7 g |
| Peanut butter | 2 tbsp (32 g) | 7.1 g | 1.6 g | 3.7 g |
Vegetables & fruit
| Food | Serving | Protein | Fiber | Protein per 100 kcal |
|---|---|---|---|---|
| Broccoli | ½ cup, chopped (78 g) | 1.9 g | 2.6 g | 7 g |
| Sweet potato | 1 medium (2" dia, 5" long, raw) (114 g) | 2.3 g | 3.8 g | 2.2 g |
| Raspberries | 1 cup (123 g) | 1.5 g | 8 g | 2.3 g |
| Avocado | 1 NLEA serving (50 g) | 1 g | 3.4 g | 1.2 g |
Compare two familiar foods
- Greek yogurt or cottage cheese: which has more protein?
- Chicken breast or salmon: which has more protein?
- Eggs or Greek yogurt: which has more protein?
- Lentils or black beans: which have more protein and fiber?
- Tofu or chicken breast: which has more protein?
- Chia seeds or rolled oats: which has more fiber?
Where the numbers come from
The values come from USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01, retrieved 20 September 2026. Each food page links to its full source record and portions.
Use the listed serving as a quick starting point, then log the meal as it appeared on your plate.
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published