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Animal Protein Sources: Meat, Fish, Eggs and Dairy Compared

What common meats, fish, eggs and dairy foods contain in protein per serving, from Health Canada's food-composition database, with NHS safety notes for meat, fish, pregnancy and allergy.

Content last updated . This page has not been medically reviewed.

Quick answer
Meat, poultry, fish, eggs and dairy foods are all protein-rich. The NHS (UK) says meats such as chicken, pork, lamb and beef are all rich in protein, and that milk and dairy products are great sources of protein and calcium. [1] [2] This page compares what these foods contain, using one food-composition database. It does not rank foods or say which is "best". Health effects of animal compared with plant protein are covered on other pages, such as Protein Quality and Complete Proteins.

Protein in meat, fish, eggs and dairy

Values are from Health Canada's Canadian Nutrient File (2015 publication, which Health Canada says it is not updating). [3] For meat and fish the database uses a 75 g "food guide serving" of the cooked food. Other serving sizes are as listed.
Food (as listed)Serving as listedProtein in that servingProtein per 100 gSource
Chicken breast, meat only, roasted75 g23.3 g31.0 g[3]
Turkey breast, broiler, meat only, roasted75 g22.7 g30.2 g[3]
Beef, top sirloin steak, lean, broiled75 g21.8 g29.0 g[3]
Beef, ground, lean, broiled75 g19.5 g25.9 g[3]
Pork, loin tenderloin, lean, roasted75 g21.3 g28.4 g[3]
Salmon, Atlantic, farmed, baked or broiled75 g16.6 g22.1 g[3]
Cod, Atlantic, baked or broiled75 g17.1 g22.8 g[3]
Tuna, white, canned in water, drained75 g17.7 g23.6 g[3]
Shrimp, mixed species, boiled or steamed75 g17.1 g22.8 g[3]
Egg, chicken, whole, boiled in shell1 large egg (50 g)5.9 g11.8 g[3]
Milk, partly skimmed (2% milk fat)250 ml (about 258 g)8.5 g3.3 g[3]
Yogurt, Greek style, plain, 2% milk fat175 ml (about 177 g)17.2 g9.7 g[3]
Cottage cheese, 2% milk fat125 ml (about 119 g)12.5 g10.5 g[3]
Cheddar cheese, diced100 ml (about 56 g)13.4 g24.0 g[3]

Source for every row: Health Canada, Canadian Nutrient File, 2015 publication, rounded to one decimal place. [3]

How to read it

  • Cooked weights. The meat and fish values are for cooked food. A restaurant or home portion may not be 75 g. The NHS gives example cooked portions of meat, such as about 163 g for a grilled 8 oz beef steak and about 78 g for a quarter-pound beefburger. [1]
  • Cuts and cooking change the numbers. The database lists many cuts, with and without fat or skin. The rows above are lean or meat-only entries, so fattier cuts and skin-on poultry will differ. Check the entry for the cut you eat.
  • Per serving versus per 100 g. Cheddar is 24.0 g per 100 g, but a small portion weighs far less than 100 g, so the protein per portion is much lower. Milk has 3.3 g per 100 g, but a glass is a large serving. [3]
  • Protein is not the only content. Fat, salt, vitamins and minerals differ by food. This page covers composition only.

Related pages

For the other half of the picture see Plant Protein Sources. For a combined table see Foods High in Protein. For oily fish as a food see Oily Fish.

Frequently asked questions

Is chicken the highest-protein food?

Of the foods in the table, chicken breast has the highest protein per 100 g (31.0 g), with turkey, lean beef and pork close behind. [3] Some plant ingredients in the same database, such as hulled hemp seeds and vital wheat gluten, are higher per 100 g, so no single food is highest across every group. [3] See Foods High in Protein.

How much protein is in an egg?

One large boiled egg provides about 5.9 g in the Canadian Nutrient File. [3] MedlinePlus lists a large egg as roughly 7 g of protein, so figures differ slightly by source. [7]

Does fish have less protein than meat?

In this table, cooked fish and shrimp are about 22 to 24 g per 100 g, and the lean meats about 26 to 31 g per 100 g. [3] The NHS also recommends fish in a balanced diet for reasons beyond protein. [4]

Is Greek yogurt higher in protein than regular milk?

Per 100 g, the plain Greek-style yogurt entry has 9.7 g and 2% milk 3.3 g, in the database read. [3] Products vary, so use the label.

Is dairy protein safe for everyone?

No. Milk is one of the most common allergic foods, according to the NHS, which also says a food allergy is different from a food intolerance. [5] If you have an allergy or digestive problem, ask a clinician or dietitian.

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety notes from the NHS
  • Red and processed meat. The NHS says eating too much processed meat and red meat probably increases the risk of bowel cancer, and advises people who eat more than 90 g (cooked weight) a day of red or processed meat to cut down to 70 g. [1]
  • Liver. The NHS says pregnant women should avoid liver and liver products because they contain a lot of vitamin A, which can harm an unborn baby. [1]
  • Raw or undercooked meat in pregnancy. The NHS advises pregnant women to avoid raw and undercooked meat because of the risk of toxoplasmosis. [1]
  • Fish. The NHS says a healthy balanced diet should include at least 2 portions of fish a week, including 1 of oily fish, with a portion about 140 g. [4] It says shark, swordfish and marlin should not be eaten if pregnant or trying to get pregnant, and that fresh and canned tuna do not count as oily fish. [4] For pregnancy and breastfeeding it sets a maximum of 2 portions of oily fish a week, and for tuna in pregnancy no more than 4 cans a week or 2 steaks. [4]
  • Dairy. The NHS suggests lower-fat and lower-sugar options and says some soft cheeses should be avoided by pregnant women, people over 65, infants and young children, and people with weakened immune systems, because of listeria. [2]
  • Allergy. The NHS lists cows' milk, eggs and shellfish among the most common allergic foods. [5] Swelling of the lips, mouth, throat or tongue, or struggling to breathe, can be a serious reaction needing urgent treatment, so call 911 in the US. [5]
  • Kidney disease. NIDDK says some people with chronic kidney disease may need to consume moderate amounts of protein, and that a dietitian or health care professional can help find the right balance. [6]

These notes are UK public-health advice and may differ from advice in other countries; the rules for pregnancy, children and medical conditions should be checked with a clinician, midwife or dietitian where you live.

References
  1. NHS (UK): Meat in your diet. Read 2026-10-22.
  2. NHS (UK): Dairy and alternatives in your diet. Read 2026-10-22.
  3. Health Canada: Canadian Nutrient File (CNF), 2015 publication, food search and nutrient reports. Health Canada states the page covers the 2015 CNF publication and will not be updated. Read 2026-10-22.
  4. NHS (UK): Fish and shellfish. Read 2026-10-22.
  5. NHS (UK): Food allergy, page last reviewed 20 August 2026. Read 2026-10-22.
  6. NIDDK (U.S. National Institutes of Health): Eating and nutrition for chronic kidney disease, last reviewed January 2025. Read 2026-10-22.
  7. MedlinePlus Medical Encyclopedia: Protein in diet (U.S. National Library of Medicine), review date 1 April 2025. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.