Food		Percentage of calories as protein		How much for 20g (3/4oz)		Protein quality (NPU)
Grains/Pulses
Quinoa		16		100g (3.5oz)/1 cup dry		Excellent
Tofu		40		275g (10oz)/1 packet		Reasonable
Maize		4		500g (1lb 2oz)/3 cups cooked		Reasonable
Brown rice		5		400g (14oz)/3 cups cooked		Excellent
Chickpeas		22		115g (4oz)/0.66 cups cooked		Reasonable
Lentils		28		85g (3oz)/1 cup cooked		Reasonable
Fish/meat
Tuna, canned		61		85g (3oz)/1 small tin		Excellent
Cod		60		35g (1.25oz)/1 very small piece		Excellent
Salmon		50		100g (3.5oz)/1 small piece		Excellent
Sardines		49		100g (3.5oz)/1 baked		Excellent
Chicken		63		75g (2.5oz)/1 small roasted breast		Excellent
Nuts/seeds
Sunflower seeds		15		185g (6.5oz)/1 cup		Reasonable
Pumpkin seeds		21		75g (2.5oz)/0.5 cup		Reasonable
Cashew nuts		12		115g (4oz)/1 cup		Reasonable
Almonds		13		115g (4oz)/1 cup		Reasonable
Eggs/dairy
Eggs		34		115g (4oz)/2 medium		Excellent
Yoghurt, natural		22		450g (1lb)/3 small pots		Excellent
Cottage cheese		49		125g (4.5oz)/1 small pot		Excellent
Vegetables
Peas, frozen		26		250g (9oz)/2 cups		Reasonable
Beans		20		200g (7oz)/2 cups		Reasonable
Broccoli		50		40g (1.5oz)/0.5 cup		Reasonable
Spinach		49		40g (1.5oz)/0.66 cup		Reasonable
Combinations
Lentils and rice		18		125g (4.5oz)/small cup dry		Excellent
Beans and rice		15		125g (4.5oz)/small cup dry		Excellent

A man needs the equivalent of 3-4 20g servings of protein per day and a woman 2-3 servings.