Protein-Rich Foods Equivalence Table
Origin Weighed Raw Quantities (unit/gr/ml) Food Proteins (gr) Energy Value (kcal)
Plant-Based 100 Tofu 15 160
Plant-Based 100 Rice Miso 12 130
Plant-Based 100 Lupin 20 110
Plant-Based 100 Tempeh 18 178
Plant-Based 100 Seitan 19 144
Animal-Based 1 Egg 6 75
Red Meats
Animal-Based 100 Lean Beef 22 150
Animal-Based 100 Horse 22 134
Animal-Based 100 Lamb 20 126
Animal-Based 100 Mutton 18 216
White Meats
Animal-Based 100 White Chicken 21 150
Animal-Based 100 Turkey Breast 22 124
Animal-Based 100 Guinea Fowl Breast 22 108
Animal-Based 100 Veal 22 111
Animal-Based 100 Pork Roast 28 157
Cold Cuts
Animal-Based 100 Lean Pork Ham 20 109
Animal-Based 100 Chicken/Turkey Ham 19 107
Animal-Based 100 Grisons/Bresaola Meat 30 141
Game
Animal-Based 100 Rabbit 21 133
Animal-Based 100 Duck Fillet 24 186
Animal-Based 100 Deer/Fallow Deer/Roe Deer 20 116
Animal-Based 100 Wild Boar 28 153
Animal-Based 100 Ostrich 21 103
Animal-Based 100 Bison 26.5 105
Offal
Animal-Based 100 Poultry Gizzards 23.5 168
Animal-Based 100 Veal Liver 17 106
Animal-Based 100 Beef Kidneys 15 123
Lean Fish
Animal-Based 100 Pollock / Coalfish 17 90
Animal-Based 100 Sole / Lemon Sole 16.5 75
Animal-Based 100 Cod 16 73
Animal-Based 100 Monkfish 18 86
Animal-Based 100 Whiting 16 70
Animal-Based 100 Salt Cod 33 138
Animal-Based 100 Plaice 15 65
Animal-Based 100 Sea Bream 17 77
Animal-Based 100 Sea Bass 22 117
Animal-Based 100 Red Mullet Fillet 19 148
Animal-Based 100 John Dory 16 74
Fatty Fish
Animal-Based 100 Smelt 15 78
Animal-Based 100 Herring 17 122
Animal-Based 100 Mackerel 19 184
Animal-Based 100 Sardine 23.5 163
Animal-Based 100 Tuna 26 117
Animal-Based 100 Trout 22 122
Animal-Based 100 Fresh Salmon 21 201
Mollusks/Crustaceans/Seafood
Animal-Based 100 Cuttlefish 15 67
Animal-Based 100 Squid 16 87
Animal-Based 100 Octopus 11 61
Animal-Based 100 Periwinkles 20 101
Animal-Based 100 Snails 15 67
Animal-Based 100 Clams 11 50
Animal-Based 100 Mussels 12 70
Animal-Based 100 Oysters 9 73
Animal-Based 100 Crabs 16 81
Animal-Based 100 Lobsters 18 94
Animal-Based 100 Langoustines 17 88
Animal-Based 100 Shrimp 18 80
Animal-Based 100 Scallops 16 110
Animal-Based 100 Crawfish 15 69