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Animal-based protein sources tend to offer the highest protein density and contain all essential amino acids: Chicken breast (cooked): approximately 31 g protein per 100 g Canned tuna in water : approximately 25 g protein per 100 g Eggs : approximately 6 g protein per large egg Greek yoghurt (0% fat) : approximately 10 g protein per 100 g Cottage cheese : approximately 11 g protein per 100 g Salmon : approximately 25 g protein per 100 g In line with NHS Eatwell Guide advice, choose lean cuts of meat where possible and aim to include at least two portions of fish per week, one of which should be oily (such as salmon, mackerel, or sardines)