Guide

One standard 15-oz can drained offers about 18–25 g of protein from canned chickpeas, depending on brand and serving weight.

Venison protein: cooked lean cuts give ~25–30 g per 100 g, or about 22–26 g per 3-oz serving.

Wheat protein averages 10–14% by weight, with hard types and whole grain forms tending toward the high end.

Across common wheat flours, protein runs from about 7% in cake styles to 14%+ in bread blends.

A typical 5-oz can of tuna in water, drained, delivers about 25–30 g of protein; species, brand, and packing liquid can shift the number.

Vegetarian foods provide about 4–33 g protein per 100 g; beans, soy, nuts, seeds, grains, and dairy make meeting daily needs simple.

In canned mackerel, protein ranges from 16–22 g per 4–5 oz can and around 80–85 g per 15-oz can.

A standard 15-ounce can of drained pinto beans delivers about 18–19 grams of protein, depending on brand and rinsing.

One ounce of walnuts supplies about 4.3 grams of protein, while 100 grams of walnuts provide roughly 15 grams based on standard nutrient data.

A drained 165-g can of light tuna delivers about 32 g of protein, with small differences by brand and packing liquid.