Among the foods here, salmon is the most protein-dense by weight (20 g per 100 g, USDA), followed by Greek yogurt at 9.9 g, lentils at 9 g, and whole egg at 13 g per 100 g — though what matters most in practice is the portion you actually eat and how the protein fits into your day.
How these four compare
All figures are USDA values per 100 g, with a typical portion shown alongside.
| Food | Protein per 100 g | Typical portion | Protein per portion |
|---|---|---|---|
| Salmon, Atlantic, farmed, raw | 20 g | 3 oz (85 g) | ~17 g |
| Egg, whole, raw | 13 g | 1 large egg (~50 g) | ~6.5 g |
| Greek yogurt, plain, lowfat | 9.9 g | 7 oz container (200 g) | ~20 g |
| Lentils, cooked | 9 g | 1 cup (198 g) | ~18 g |
Notice how the ranking shifts with portion size: a container of Greek yogurt or a cup of lentils delivers as much protein as a small salmon fillet, because you eat more of them by weight.
Quality, not just quantity
Protein is made of amino acids, nine of which your body can't make and must get from food ("essential" amino acids).
- Animal foods — salmon, eggs and Greek yogurt — contain all nine in generous amounts and are well digested. This is settled nutrition science.
- Lentils and other legumes are lower in the amino acid methionine, so on their own they're a slightly less complete match to human needs. Eating them alongside grains, nuts or seeds over the course of a day covers the gap easily. The older idea that you must "combine" proteins at every single meal has been abandoned.
- Practically speaking, if you eat a varied diet with enough total protein, amino acid balance rarely becomes a problem.
What comes with the protein
Each of these foods brings a different nutrient package, which is often a better reason to choose one over another:
- Salmon is the standout for omega-3 fats — 0.86 g EPA and 1.1 g DHA per 100 g, plus 11 µg vitamin D. Evidence that regular oily fish supports heart health is reasonably strong, though the effect size from fish itself is modest.
- Lentils are the only one here with meaningful fibre (7.9 g per 100 g) and are rich in folate (181 µg) and iron (3.3 mg). Plant iron is absorbed less efficiently than iron from meat; pairing lentils with vitamin C–rich foods helps.
- Greek yogurt supplies 115 mg calcium and 137 mg phosphorus per 100 g, plus B12 (0.52 µg), in a low-fat, low-sugar form when unsweetened.
- Eggs are nutrient-dense for their calories, with 160 µg vitamin A, 31 µg selenium and 0.46 mg riboflavin per 100 g. They're high in cholesterol (372 mg per 100 g, roughly 185 mg per egg), but for most people dietary cholesterol has a smaller effect on blood cholesterol than saturated fat does.
How much do you need?
General adult guidance is around 0.8 g of protein per kg of body weight per day as a minimum, with many researchers suggesting 1.0–1.6 g/kg for older adults, very active people, or those losing weight. Spreading intake across meals appears modestly better for muscle maintenance than loading it all into dinner, though the evidence here is suggestive rather than conclusive.
If you're pregnant, managing kidney disease, or considering protein powders, it's worth running your plan past a doctor or registered dietitian, since protein needs and safe limits change in those situations.
