PROTEIN QUANTITY AND QUALITY

Food	Percentage of calories as protein	Amount required for 20 g of protein	Quality of protein
Grains / Legumes
Quinoa	16%	100 g / 1 cup dry weight	Excellent
Corn	4%	500 g / 3 cups	Reasonable
White Rice	8%	338 g / 2.5 cups	Reasonable
Brown Rice	5%	400 g / 3 cups	Excellent
Kidney Beans	26%	99 g / 2/3 cup	Poor
Chickpeas	22%	209 g / 2/3 cup	Reasonable
Soybeans	54%	60 g / 1 cup	Reasonable
Tofu	40%	275 g / 9 oz.	Excellent
Baked Beans	18%	430 g / 1 large can	Reasonable
Wheat Germ	24%	132 g / 2 cups	Reasonable
Lentils	28%	92 g / 1/3 cup	Poor
Fish / Meat
Tuna, canned in oil	61%	84 g / 1 small can	Excellent
Cod	60%	35 g / 1 small piece	Excellent
Sardines, canned	49%	100 g / 1 serving	Excellent
Scallops	15%	133 g / 1 serving	Excellent
Oysters	11%	182 g / 1 serving	Excellent
Lamb Chop	24%	110 g / 1 small	Reasonable
Beef	52%	80 g / 2 slices	Excellent
Chicken	63%	71 g / 1 small breast	Excellent
Nuts / Seeds
Sunflower Seeds	15%	188 g / 1 cup	Reasonable
Pumpkin Seeds	21%	70 g / ½ cup	Reasonable
Cashews	12%	112 g / 1 cup	Reasonable
Peanuts	17%	90 G / ½ cup	Reasonable
Almonds	13%	110 g / 1 cup	Reasonable
Eggs / Dairy
Eggs	34%	169 g / 2 medium	Excellent
Yogurt, natural	22%	440 g / 3 small containers	Excellent
Cheddar Cheese	25%	84 g  / 2.9 oz	Excellent
Cottage Cheese	49%	120 g / 1 small container	Excellent
Milk, whole	20%	600 ml / 2 ½ cups	Excellent
Edam Cheese	28%	70 g / 2.5 oz	Excellent
Camembert Cheese	25%	110 g / 2 wedges	Excellent
Vegetables
Peas, frozen	6%	259 g / 2 cups	Reasonable
Green Beans	20%	200 g / 2 cups	Reasonable
Broccoli	50%	600 g / large bag	Reasonable
Spinach	49%	390 g / large bag	Reasonable
Potatoes	11%	950 g / 4 large	Reasonable

Reference: The Optimum Nutrition Bible by Patrick Holford