Track ProteinThe protein food directory
Good food.
Useful numbers.
Compare protein, amino acid profiles, and the rough cost of everyday foods. Start with what you like to eat.
| Food & serving | Protein / serving | Amino acid profile | Cost / 25 g protein | Actions |
|---|---|---|---|---|
| Chicken breast150 g cooked meat | 46.5 g | Complete profile | No price example | Log food |
| Turkey breast150 g cooked meat | 45.3 g | Complete profile | No price example | Log food |
| Lean ground beef150 g cooked crumbles | 43.5 g | Complete profile | No price example | Log food |
| Salmon150 g cooked fish | 33.1 g | Complete profile | No price example | Log food |
| Canned light tuna100 g drained fish | 19.4 g | Complete profile | No price example | Log food |
| Sardines100 g drained fish | 24.6 g | Complete profile | No price example | Log food |
| Eggs2 large eggs, before cooking | 12.9 g | Complete profile | No price example | Log food |
| Plain Greek yogurt175 g yogurt | 18.4 g | Complete profile | $2.21CAD / 25 g protein | Log food |
| Cottage cheese150 g cottage cheese | 15.7 g | Complete profile | $2.37CAD / 25 g protein | Log food |
| 2% milk250 mL (about 258 g) | 8.5 g | Complete profile | $1.09CAD / 25 g protein | Log food |
| Whey protein powder30 g dry powder | 23.4 g | Complete profile | No price example | Log food |
| Firm tofu200 g tofu, before cooking | 16.2 g | All nine recorded | $1.84CAD / 25 g protein | Log food |
| Tempeh100 g tempeh, before cooking | 20.3 g | All nine recorded | $3.24CAD / 25 g protein | Log food |
| Edamame150 g prepared, shelled beans | 17.9 g | All nine recorded | No price example | Log food |
| Lentils200 g cooked lentils | 18 g | Variety matters | No price example | Log food |
| Chickpeas200 g cooked chickpeas | 17.7 g | Variety matters | No price example | Log food |
| Black beans200 g cooked black beans | 17.7 g | Variety matters | No price example | Log food |
| Quinoa185 g cooked quinoa | 8.1 g | All nine recorded | No price example | Log food |
| Rolled oats50 g dry rolled oats | 6.6 g | Variety matters | $0.75CAD / 25 g protein | Log food |
| Natural peanut butter30 g peanut butter | 7.1 g | Variety matters | $0.84CAD / 25 g protein | Log food |
No foods match yet. Try another name or food type.
Cost estimates use seven Canadian grocery examples checked October 7, 2026. Missing prices stay unknown. See our sources and pricing method.
Reading the comparison
Complete doesn’t
mean complicated.
“Complete” describes an essential amino acid profile. It isn’t a digestibility score or a rating of how healthy a food is.
Plant foods can contribute all nine essential amino acids in different amounts. Variety across your day matters more than making every meal a perfect pair.
Read the protein quality guide