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105 blood sugar: Prediabetes – Symptoms and causes

Normal Blood Sugar Levels Chart: A Comprehensive Guide | Nutrisense

Even if you know the typical ranges for normal blood glucose levels (and if you don’t, this article about them may help), you may still be wondering if your age factors in here. And it might! 

Since blood sugar levels are important for overall wellness, it’s a good idea to understand more about them. And as it turns out, your blood glucose levels can vary for many reasons, including your age. 

Blood glucose levels can vary among different age groups and at different times of the day. It can be challenging to figure all this out on your own, especially if you haven’t previously taken a closer look at your blood sugar levels.

Read on to learn what’s “normal,” and then check out some blood sugar level charts to learn more about the typical target range for blood glucose levels based on your age.

What’s a Normal Blood Sugar Level?

Before we start talking about the numbers, it’s important to note that a “normal” blood sugar level” varies based on many factors. A good way to learn more about what your levels mean for your wellness goals is to consult with a qualified healthcare professional.

It’s also a good idea to understand precisely what blood sugar is. Here’s a quick reminder:

“Your body breaks down carbohydrates into glucose, which is your body’s primary energy source. The pancreas then releases insulin to shuttle glucose into your cells, where it’s converted to energy. Glucose may also be stored as glycogen in your liver and muscles or as fat in adipose tissue. Insulin and glucagon, along with other hormones, help regulate the amount of glucose in your bloodstream.”  — Heather Davis, MS, RDN, LDN

To read more about how the body regulates glucose balance, check out our article on glucose homeostasis. Remember, it’s normal for glucose levels to fluctuate to some degree. Blood sugar levels are influenced by many factors, including:

  • The type and quantity of food you consume and when you consume it
  • The amount and intensity of the physical activity you engage in
  • Any medications you may be taking
  • Medical conditions and chronic illnesses you may have
  • Your age
  • The amount of stress you experience
  • Dehydration
  • Hormones, including sex hormones and menstrual cycle timing 
  • Certain herbs or bioactive compounds, including caffeine
  • Alcohol 

Typical glucose values are often listed as a range to help capture any normal fluctuations that may occur within that range. Additionally, for those who may have health conditions like prediabetes or diabetes (characterized by some level of insulin resistance), a normal glucose range may be broader or more lenient. 

Now let’s dive into some specifics on normal levels based on different age ranges!


Normal Blood Sugar Levels Chart for Children [Ages 6-12]

According to Nationwide Children’s Hospital, children without diabetes between the ages of 6-12 should have normal glucose readings that look like this:

  • Before breakfast (fasting blood sugar): 70 to 120 mg/dL
  • One to two hours after meals: Less than 140 mg/dL
  • Before meals and at bedtime: 70 to 120 mg/dL

Parents or caregivers won’t typically be checking a child’s glucose throughout the day unless they have a medical condition such as type 1 diabetes. Still, it can be helpful to know what is healthy.

For children with diabetes, the amount of glucose in the blood will fluctuate from when they wake up, based on their activity levels, and before they sleep at night.

It’s important to remember that despite all this, recommendations suggest blood glucose levels should stay between 80-180 mg/dL throughout the day.

Normal Blood Sugar Levels Chart for Teens [Ages 13-19]

There are no set guidelines by the American Diabetes Association for typical blood glucose for teens without diabetes. You should always consult with your doctor for specific guidance. The Mayo Clinic recommends aiming for the same guidelines for healthy children/adults without diabetes, keeping glucose between 70-140 mg/dL. 

For teenagers with diabetes, it’s a good idea to consult with your doctor for specific guidance. Some research on teens with type 1 diabetes recommends aiming for blood glucose levels between 70-150 mg/dL throughout the day. 

Normal Blood Sugar Levels Chart for Adults [Ages 20+]

The majority of the research on normal glucose levels has focused on adults. While you may notice that different labs may have distinct reference ranges, studies show that optimal fasting glucose for minimizing risk for prediabetes may be between 70-90 mg/dL for adults without diabetes.

Research also shows that fasting glucose levels above 90 can lead to an increased risk of cardiovascular disease. 

There are many factors that can impact a higher fasting blood glucose value. It’s essential to pay attention to things like:

  • What and when you ate the night before
  • Sleep quality and quantity
  • Stress levels

It may also be helpful to monitor your alcohol intake, note any supplements you’re taking, and monitor your overall physical activity and body weight. Working one-on-one with a qualified healthcare professional, including a credentialed dietitian or nutritionist, can help you make sense of some of these patterns and how they can affect your overall well being.

Of course, the expected glucose ranges for adults with diabetes will differ from the target ranges for adults without diabetes. The American Diabetes Association also suggests different glucose ranges for healthy adults, adults with prediabetes, and adults with diabetes. Healthy adults without diabetes should keep glucose between 70-140 mg/dL. 

According to the International Diabetes Federation (IDF) guidelines, adults with healthy glucose metabolism should stay below 140 mg/dL after meals. Healthy adults with standard glucose tolerance have been shown to remain below 140 mg/dL between 95-99 percent of the time.

Spikes above 160 mg/dL may be problematic. Monitoring your glucose over time alongside the guidance of a qualified healthcare professional can help you assess your risk for conditions like prediabetes and diabetes. Remember, most healthy people will see a peak glucose value within 30 minutes of eating.

Wondering where prediabetes factors into all of this? The ADA classifies prediabetes fasting glucose levels above 100 mg/dL and up to 125 mg/dL and a two-hour postprandial level between 140-199 mg/dL. It’s usually diagnosed with an oral glucose tolerance test. An A1C between 5.7-6.4 percent is considered a prediabetic level by the ADA. 

Diabetes is typically diagnosed after two repeat fasting glucose tests above 125 mg/dL or a two-hour reading above 200 mg/dL after an oral glucose tolerance test. 

Additionally, an A1C above 6.5 percent is considered a diabetic level by the ADA. Diabetes may also be diagnosed if a random blood sugar check at any time of the day is above 200 mg/dL.

Normal Blood Sugar Levels Chart for Older Adults [ Ages 65+]

Let’s spend a minute discussing the average levels for adults over the age of 65. Those who do not have diabetes may be held to the same glucose range as healthy younger adults, keeping glucose between 70-140 mg/dL during the day. 

For older adults with diabetes and comorbidities or severe diabetes symptoms like neuropathy, kidney damage, or retinopathy, the recommended glucose threshold, and A1C values may be more lenient. It will all depend on how much damage is done to the pancreas. 

Warning Signs of High Blood Sugar

While there are ways to track, monitor, and determine whether you have high blood sugar levels, you may not always know when you’re experiencing it. Often, there are no warning signs until your levels rise much higher than the expected range. 

For example, adults with prediabetes may not realize they have this condition based on symptoms alone. However, here are some classic symptoms of high blood sugar that may occur:

  • Fatigue
  • Frequent urination
  • Headaches
  • Blurred vision
  • Difficulty concentrating/ Brain fog
  • Increased thirst
  • Anxiety
  • Increased cravings 

It’s easy to attribute these symptoms to other causes, some as seemingly routine as feeling thirsty or getting a slight headache! That’s where wearing a continuous glucose monitor (CGM) can be invaluable. 

You may often be able to connect these symptoms to potential blood glucose spikes throughout the day when using a CGM. It’s best to work with your doctor to help make these connections. 

How To Lower Blood Sugar

There are many ways to address higher glucose readings that are practical and can be done each day. Here are a few tips for some lifestyle changes that may help from Nutrisense dietitian Liz McKinney, MS, CNS, LDN:

  • Get some exercise. Exercise isn’t just good for weight loss, it’s a great way to boost your overall wellness too! It may also help support healthy blood sugar levels. Taking walks after meals, doing targeted exercise, and aiming for 10,000 steps daily can all be beneficial in boosting your daily movement. 
  • Try drinking some apple cider vinegar in some water before your meals. Meta-analyses suggest that ingesting vinegar at the start of a meal—one to two tablespoons in a glass of water—can diminish the post-meal (or “postprandial”) surge in blood glucose. For two hours after a meal, vinegar consumption is associated with a reduction in postprandial blood sugar of about 20 to 40 percent.
  • Focus on protein-rich meals. While everyone will have a different protein target, aiming to eat adequate protein at each meal helps to produce a gentler glucose curve and may improve glucose response.
  • Try to avoid eating late at night. Studies show that this may lead to higher post-meal glucose spikes—even in healthy, non-diabetic individuals.  
  • Work on stress management. Easier said than done, we know! But stress can be one of the risk factors for high blood sugar. When your body is stressed, it releases cortisol, which tells your liver to release glucose into your bloodstream as a quick energy source in case you need to run from a predator. This is an example of an evolutionary mismatch, where our bodies have not adapted to modern stressors. Here are a few great tips to help you relieve stress.  

Warning Signs of Low Blood Sugar

Blood glucose monitoring isn’t just about learning more about high blood glucose levels. There’s also the chance they’ll dip! When blood glucose levels drop below 70 mg/dL, it’s known as hypoglycemia.

Some common symptoms of hypoglycemia include:

  • Lightheadedness
  • Dizziness
  • Confusion
  • Irritability
  • Shakiness
  • Nervousness/Anxiety 
  • Chills
  • Sweating/Feeling clammy
  • Rapid heart rate
  • Pale skin
  • Hunger
  • Sleepiness

How to Raise Your Blood Sugar

When blood sugar drops <70, accompanied by any of the common symptoms we’ve mentioned so far, it may be necessary to work on raising it. One way to do this is to eat 15 grams of quickly absorbing carbs (like apple juice or a glucose tablet), then wait 15 minutes for blood glucose levels to rise. 

Once your glucose returns to a normal range, it can help to eat a protein or fiber-focused meal to prevent future dips. Nutrisense dietitian Liz McKinney, MS, CNS, LDN suggests unsweetened Greek yogurt with berries or one to two hard-boiled eggs with sliced avocado on a slice of whole-wheat toast.  

If you eat a low carbohydrate diet, seeing your glucose dip <70 may not be a cause for concern. It’s because your body may already be accustomed to lower baseline glucose. In this case, it’s important to watch out for any symptoms and also consider speaking with your doctor to help determine parameters appropriate for your body. 

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.

When you join the Nutrisense CGM program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

What Is a Normal Blood Sugar Level?

What is a normal blood sugar level?

The answer to the question what is a normal blood sugar level is as follows:

Fasting normal blood sugar
Normal for person without diabetes: 70–99 mg/dl (3.9–5.5 mmol/L)
Official ADA recommendation for someone with diabetes: 80–130 mg/dl (4.4–7.2 mmol/L)

Normal blood sugar 2 hours after meals
Normal for person without diabetes: Less than 140 mg/dl (7.8 mmol/L)
Official ADA recommendation for someone with diabetes: Less than 180 mg/dl (10.0 mmol/L)

Normal for person without diabetes: Less than 5.7%
Official ADA recommendation for someone with diabetes: Less than 7.0%

Source: American Diabetes Association: Checking Your Blood Sugar, American Diabetes Association: Diagnosis

Blood sugar levels and diabetes

If you have diabetes, you may be wondering (or, have wondered at some point) what your blood glucose (sugar) “should” be. Hopefully your doctor, nurse practitioner, physician’s assistant, or whoever diagnosed you has given you answers to that question. Unfortunately, though, not everyone is given glucose goals. Or in some cases, it may have been a long time ago, and they’ve since been forgotten. No worries — we’ll go over all that!

What is blood glucose, anyway?

Blood glucose, or sugar, is sugar that is in your blood (easy enough!). It comes from the food that you eat — foods that contain carbohydrate, such as bread, pasta, and fruit are the main contributors to blood glucose. The cells in our bodies need glucose for energy — and we all need energy to move, think, learn, and breathe. The brain, which is the command center, uses about half of all the energy from glucose in the body.

When things go awry

When we eat food, the pancreas (an organ that sits between the stomach and the spine) goes to work, releasing enzymes that help to break down food and hormones that help the body handle the influx of glucose. One of these hormones is insulin, and it plays a key role in managing glucose levels in the blood.

And here is where things can go wrong. If the pancreas doesn’t make enough insulin — or stops making it altogether, in the case of type 1 diabetes — glucose levels in the blood can rise too high. Another scenario is that the pancreas makes enough insulin but the cells have trouble using it properly, causing blood glucose levels to rise. This is called insulin resistance and is the hallmark of type 2 diabetes.

In the short term, high blood glucose levels can make you feel downright bad. Thirst, frequent trips to the bathroom, fatigue, and weight loss are all symptoms of high blood glucose (hyperglycemia). If not treated, more serious issues can occur, such as diabetic ketoacidosis (DKA). Chronic high blood glucose levels can lead to complications such as heart, kidney and eye disease, as well as nerve damage. So, it’s all about the blood glucose.

How do you know what your blood glucose level is?

For the most part, you can’t “feel” what your blood glucose level is — unless it’s fairly high or it’s low. You may not even always have symptoms of either high or low blood glucose; in fact, many people with type 2 diabetes don’t have the usual symptoms of high blood glucose, and for this reason, it’s not uncommon for people to go undiagnosed for many years.

The best way to know your blood glucose level is to check it with a glucose meter. This means doing a finger-stick with a lancet and getting a drop of blood onto a test strip, then inserting the strip into the meter for a reading. Your doctor may be able to give you a meter free of charge, but you’ll likely need to pay for test strips and lancets. But check with your health plan, as there are likely one or two “preferred” meters that they want you to use.

Another way to know what your glucose levels are up to is to use a continuous glucose monitor, or CGM, which reads glucose in the interstitial fluid (the fluid between cells) about every five minutes. Continuous glucose monitoring is expensive and may or may not be covered by your health plan.

Depending on your diabetes treatment plan, your doctor or diabetes educator may advise you to check once a week, once a day or up to 10 times a day (hint: if they don’t tell you, ask!). But what does it mean when you see a 67, 101, or 350 on your meter? And what is a “normal” blood sugar, anyway? Great questions! After all, if you don’t know what the numbers on your meter mean, it’s hard to know how you’re doing.

(Here’s where the term “normal” comes in. According to the Merriam-Webster dictionary, one definition of normal is “conforming to a type, standard, or regular pattern.” It’s a term that not everyone takes kindly to, because if you’re not “normal,” you might be considered “abnormal,” which means, “unusual in an unwelcome or problematic way.” Rather than thinking of your blood sugars as being normal or abnormal, you might think of them as being “in range,” “in target” or “at goal.”)

The American Diabetes Association (ADA) provides guidelines (not mandates) for blood glucose goals for people with diabetes, and the goals vary depending on when you’re checking your glucose:

• Fasting (before eating the first meal of the day) and before meals: 80–130 mg/dl (4. 4–7.2 mmol/L)

• Postprandial (one to two hours after a meal): Less than 180 mg/dl (10.0 mmol/L)

By the way, these guidelines are for non-pregnant adults with type 1 or type 2 diabetes. Children, adolescents, and pregnant women may have different goals.

Your blood glucose goals may be different, however. If you’re younger, have had diabetes for a shorter amount of time, or are not taking any medicine for your diabetes, your glucose goals might be a little “tighter,” or lower. Likewise, your blood glucose goals may be higher than what ADA recommends if you’re older, have diabetes complications, or don’t get symptoms when your blood glucose is low.

Bottom line: talk with your health care provider about the following:

• When to check your blood glucose
• How often to check your blood glucose
• What your blood glucose goals are (don’t forget to ask about your A1C goal, as well)

Know your numbers

Consider keeping a log of your glucose levels. You can use good old-fashioned pencil and paper, a spreadsheet, a logbook, or a smartphone app to track your levels. If you’re not inclined to do this, your meter will capture up to a certain number of glucose values and let you download them to a computer for your viewing pleasure.

It’s important to look at all of your glucose values to get the big picture — not just a single point in time. By doing so, you can spot trends (for example, your fasting blood glucose levels are consistently above target or you tend to go low every afternoon around 4 p.m.). Your numbers are information for both you and your health care team to learn how your diabetes treatment plan (medication, food intake, physical activity) are working for you. Bring your logs or, at least, your meter to all of your regular provider visits and make sure your provider looks at your numbers.

Remember: If your blood glucose levels aren’t at goal, ask your provider or diabetes educator what you can do to tweak your diabetes treatment plan. Not every blood sugar that you check needs to be at target, but the closer you keep them within your target range, the lower the chance of complications. And the more often you check your blood glucose, the more information you have at your fingertips (literally) to do a course correction, if needed.

Learn blood sugar basics with our free guide!

Interested in learning more about blood sugar? Check out our blood sugar chart and learn about using blood sugar monitoring to manage diabetes in “Managing Your Blood Glucose Ups and Downs.”

En Español: ¿Qué es Un Nivel Normal de Azúcar en Sangre?

Originally Published January 13, 2016

Product to normalize blood sugar levels

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American scientists have discovered a product that will help normalize blood sugar levels, prevent the development of diabetes and even reduce its symptoms!

According to scientists, in order to achieve these goals, you need to consume ordinary chicken eggs every day.

Clinical studies have shown that it is egg white that has a beneficial effect on the entire human body, and also has hypoglycemic properties.

American scientists say that chicken eggs are a storehouse of useful substances, and their daily consumption has a positive effect on the functioning of the brain, improves the ability to memorize new information, strengthens memory, normalizes blood clotting and actively cleanses the liver of harmful toxic substances!

But the most important property of chicken eggs, which became a discovery for specialists , is the ability of the substances that make up the egg white to maintain a constant concentration of insulin in the blood of patients, as well as to stabilize the level of sugar!

In addition, there are a number of other foods that may not have as pronounced an effect as eggs, but also contribute to the normalization of patients’ blood sugar levels. These are cinnamon, oatmeal , fish and seafood, nuts, broccoli, avocado, strawberries and almonds.

All these products normalize blood pressure and sugar indicators, preventing the development, manifestation or exacerbation of diabetes mellitus, improving the quality of life and improving the general condition of patients suffering from diabetes mellitus.

Diet therapy has always played an important role in the fight against diabetes and has been used by doctors to normalize sugar levels.

Scientists believe that in order to achieve the maximum positive effect, it is best to eat hard-boiled eggs, since fried (traditional scrambled eggs) protein loses some of its beneficial properties. In addition, fatty foods are not very good for the body, especially for diabetics.

Therefore, for patients suffering from diabetes mellitus or having a predisposition to this endocrine disease, eggs are one of the most important products that must be present in the daily diet without fail! It is best to start breakfast with a boiled egg!

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Protein content in food, table.

Food protein content, table.


Product name Protein content per 100 g Percent daily requirement
Egg Powder 46 gr 66%
Parmesan cheese 35.7 gr 51%
Soy (grain) 34.9 gr 50%
Non-fat milk powder 33.2 gr 47%
Red granular caviar 31. 5 gr 45%
Dried white mushrooms 30.3 gr 43%
Pollen (bee pollen, pollen) 30 gr 43%
Powdered milk 15% 28.5 gr 41%
Brunswick sausage 27.7 gr 40%
Black granular caviar 26.8 gr 38%
Peanuts 26.3 gr 38%
Dutch Cheese 45% 26.3 gr 38%
Poshekhonsky Cheese 45% 26 g 37%
Hunting sausages 25.3 gr 36%
Gouda cheese 24.9 gr 36%
Swiss Cheese 50% 24.6 gr 35%
Tuna 24.4 gr 35%
Cocoa powder 24.3 gr 35%
Powdered milk 25% 24. 2 gr 35%
Servelat sausage 24 gr 34%
Lentils (grain) 24 gr 34%
Mash 23.5 gr 34%
Cheddar cheese 50% 23.5 gr 34%
Russian Cheese 50% 23.2 gr 33%
Peas (shelled) 23 gr 33%
Cheese (from cow’s milk) 22.1 gr 32%
Low-fat cottage cheese 22 gr 31%
Meat (rabbit) 21.2 gr 30%
Sausage processed cheese 21.2 gr 30%
Curd 4% 21 g 30%
Curd 5% 21 g 30%
Beans (grain) 21 g 30%
Natural pink salmon (canned) 20. 9 gr 30%
Sunflower seeds (seeds) 20.7 gr 30%
Pink salmon 20.5 gr 29%
Shrimp 20.5 gr 29%
Roquefort cheese 50% 20.5 gr 29%
Suluguni cheese 20.5 gr 29%
Russian processed cheese 20.5 gr 29%
Pistachios 20.2 gr 29%
Nut 20.1 gr 29%
Atlantic salmon (salmon) 20 gr 29%
Curd 2% 20 gr 29%

Milk protein content:

Product name Protein content per 100 g Percent daily requirement
Acidophilus 1% 3 gr 4%
Acidophilus 3. 2% 2.9 gr 4%
Acidophilus 3.2% sweet 2.8 gr 4%
Acidophilus non-greasy 3 gr 4%
Cheese (from cow’s milk) 22.1 gr 32%
Varenets 2.5% 2.9 gr 4%
Yoghurt 1.5% 4.1 gr 6%
Fruit and berry yogurt 1.5% 4 gr 6%
Yogurt 3.2% 5 gr 7%
Yogurt 3.2% sweet 5 gr 7%
Yogurt 6% 5 gr 7%
Yoghurt 6% sweet 5 gr 7%
Kefir 1% 3 gr 4%
Kefir 2.5% 2.9 gr 4%
Kefir 3.2% 2.9 gr 4%
Low fat kefir 3 gr 4%
Koumiss (from mare’s milk) 2. 1 gr 3%
Low-fat koumiss (from cow’s milk) 3 gr 4%
Butter 0.8 gr 1%
Curd mass 16.5% fat 12 gr 17%
Milk 1.5% 3 gr 4%
Milk 2.5% 2.9 gr 4%
Milk 3.2% 2.9 gr 4%
Milk 3.5% 2.9 gr 4%
Goat milk 3.6 gr 5%
Non-fat milk 3 gr 4%
Sweetened condensed milk 5% 7.1 gr 10%
Sweetened condensed milk 8.5% 7.2 g 10%
Non-fat sweetened condensed milk 7.5 gr 11%
Powdered milk 15% 28.5 gr 41%
Powdered milk 25% 24. 2 gr 35%
Skimmed milk powder 33.2 gr 47%
Ice cream sundae 3.7 gr 5%
Cream ice cream 3.3 gr 5%
Buttermilk 3.3 gr 5%
Yogurt 1% 3 gr 4%
Yogurt 2.5% 2.9 gr 4%
Yogurt 3.2% 2.9gr 4%
Low-fat curdled milk 3 gr 4%
Ryazhenka 1% 3 gr 4%
Ryazhenka 2.5% 2.9 gr 4%
Ryazhenka 4% 2.8 gr 4%
Ryazhenka 6% 3 gr 4%
Cream 10% 2.7 gr 4%
Cream 20% 2.5 gr 4%
Cream 25% 2. 4 gr 3%
Cream 35% 2.2 g 3%
Cream 8% 2.8 gr 4%
Condensed cream with sugar 19% 8 gr 11%
Dried cream 42% 19 gr 27%
Sour cream 10% 2.7 gr 4%
Sour cream 15% 2.6 gr 4%
Sour cream 20% 2.5 gr 4%
Sour cream 25% 2.4 gr 3%
Sour cream 30% 2.3 gr 3%
Adyghe cheese 19.8 gr 28%
Dutch Cheese 45% 26.3 gr 38%
Camembert cheese 15.3 gr 22%
Parmesan cheese 35.7 gr 51%
Poshekhonsky Cheese 45% 26 g 37%
Roquefort cheese 50% 20. 5 gr 29%
Russian Cheese 50% 23.2 gr 33%
Suluguni cheese 20.5 gr 29%
Feta cheese 14.2 gr 20%
Cheddar cheese 50% 23.5 gr 34%
Swiss Cheese 50% 24.6 gr 35%
Gouda cheese 24.9 gr 36%
Low fat cheese 18 gr 26%
Sausage processed cheese 21.2 gr 30%
Russian processed cheese 20.5 gr 29%
Curd 11% 16 gr 23%
Curd 18% (fatty) 15 gr 21%
Curd 2% 20 gr 29%
Curd 4% 21 g 30%
Curd 5% 21 g 30%
Curd 9% (bold) 18 gr 26%
Low-fat cottage cheese 22 gr 31%

Protein content of eggs and egg products:

Product name Protein content per 100 g Percent daily requirement
Egg white 11. 1 gr 16%
Egg yolk 16.2 gr 23%
Egg Powder 46 gr 66%
Chicken egg 12.7 gr 18%
Quail egg 11.9 gr 17%

Protein content of fish and seafood:

Product name Protein content per 100 g Percent daily requirement
Vobla 18 gr 26%
Pink salmon 20.5 gr 29%
Natural pink salmon (canned) 20.9 gr 30%
Red granular caviar 31.5 gr 45%
Black granular caviar 26.8 gr 38%
Kalmar 18 gr 26%
Flounder 15.7 gr 22%
Keta 19 gr 27%
Baltic sprat 14. 1 gr 20%
Caspian sprat 18.5 gr 26%
Shrimp 20.5 gr 29%
Bream 17.1 gr 24%
Atlantic salmon (salmon) 20 gr 29%
Mussels 11.5 gr 16%
Pollock 15.9 gr 23%
Capelin 13.4 gr 19%
Sea bass 18.2 gr 26%
River perch 18.5 gr 26%
Cod liver (canned) 4.2 gr 6%
River crayfish 15.5 gr 22%
Sazan 18.2 gr 26%
Fat herring 17.7 gr 25%
Low fat herring 19.1 gr 27%
Medium salted herring 17 gr 24%
Mackerel 18 gr 26%
Mackerel in oil (canned) 14. 4 gr 21%
Som 17.2 gr 25%
Horse mackerel 18.5 gr 26%
Sudak 18.4 gr 26%
Cod 16 gr 23%
Tuna 24.4 gr 35%
Eel 14.5 gr 21%
Oyster 9 gr 13%
Sprats in oil (canned) 17.4 gr 25%
Pike 18.4 gr 26%

Protein content of meat and meat products:

Product name Protein content per 100 g Percent daily requirement
Brunswick sausage 27.7 gr 40%
Beef sausage (boiled) 15 gr 21%
Doctor’s sausage 12. 8 gr 18%
Grain sausage 9.9 gr 14%
Amateur sausage 12.2 gr 17%
Milk sausage 11.7 gr 17%
Moscow sausage (smoked) 19.1 gr 27%
Russian sausage 11.5 gr 16%
Pork sausage 10.8 gr 15%
Servelat sausage 24 gr 34%
Hunting sausages 25.3 gr 36%
Meat (mutton) 15.6 gr 22%
Meat (beef) 18.6 gr 27%
Meat (turkey) 19.5 gr 28%
Meat (rabbit) 21.2 gr 30%
Meat (chicken) 18.2 gr 26%
Meat (fat pork) 11. 7 gr 17%
Meat (pork meat) 14.3 gr 20%
Meat (broiler chickens) 18.7 gr 27%
Boiled dumplings 9.9 gr 14%
Beef liver 17.9 gr 26%
Beef kidneys 15.2 gr 22%
Beef sausages 11.4 gr 16%
Pork sausages 10.1 gr 14%
Beef sausages 10.4 gr 15%
Milk sausages 11 g 16%
Stew (canned) 16.8 gr 24%

Protein content of nuts and seeds:

Product name Protein content per 100 g Percent daily requirement
Peanuts 26.3 gr 38%
Walnut 16. 2 gr 23%
Dried acorns 8.1 gr 12%
Pine nut 13.7 gr 20%
Cashew 18.5 gr 26%
Sesame 19.4 gr 28%
Almond 18.6 gr 27%
Sunflower seeds (seeds) 20.7 gr 30%
Pistachios 20.2 gr 29%
Hazelnut 13 gr 19%

Protein content of legumes:

Product name Protein content per 100 g Percent daily requirement
Peas (shelled) 23 gr 33%
Green peas (fresh) 5 gr 7%
Mash 23.5 gr 34%
Nut 20. 1 gr 29%
Soy (grain) 34.9 gr 50%
Beans (grain) 21 g 30%
Beans (green beans) 2.5 gr 4%
Lentils (grain) 24 gr 34%

Protein content of cereals and grain products:

Product name Protein content per 100 g Percent daily requirement
Buckwheat (grain) 10.8 gr 15%
Buckwheat porridge (from unground groats) 4 gr 6%
Buckwheat (prodel) 9.5 gr 14%
Buckwheat (kernel) 12.6 gr 18%
Corn grits 8.3 gr 12%
Semolina 10.3 gr 15%
Oatmeal 12. 3 gr 18%
Pearl barley 9.3 gr 13%
Wheat groats 11 g 16%
Millet groats (ground) 11.5 gr 16%
Rice grits 7 gr 10%
Barley grits 10 gr 14%
Corn (canned) 2.2 g 3%
Sweet corn 3.2 gr 5%
1st grade pasta 11.2 gr 16%
Premium pasta 11 g 16%
Buckwheat flour 12.6 gr 18%
Corn flour 7.2 g 10%
Oat flour 13 gr 19%
Oat flour (oatmeal) 12.5 gr 18%
Wheat flour, 1st grade 11. 1 gr 16%
Wheat flour 2 grades 11.6 gr 17%
Premium wheat flour 10.8 gr 15%
Whole wheat flour 11.5 gr 16%
Peeled rye flour 8.9 gr 13%
Rye flour 10.7 gr 15%
Seeded rye flour 6.9 gr 10%
Rice flour 7.4 gr 11%
Oats (grain) 10 gr 14%
Oat bran 17.3 gr 25%
Wheat bran 16 gr 23%
Wheat (grain, soft grade) 11.8 gr 17%
Wheat (grain, durum) 13 gr 19%
Rice (grain) 7.5 gr 11%
Rye (grain) 9. 9 gr 14%
Borodino bread 6.8 gr 10%
Wheat bread (from flour of the 1st grade) 7.9 gr 11%
Wheat bread (from premium flour) 7.6 gr 11%
Wheat bread (from wholemeal flour) 6.6 gr 9%
Riga bread 5.6 gr 8%
Whole grain bread 13 gr 19%
Hercules oat flakes 12.3 gr 18%
Barley (grain) 10.3 gr 15%

Protein content of fruits, berries and dried fruits:

Product name Protein content per 100 g Percent daily requirement
Apricot 0.9 gr 1%
Avocado 2 gr 3%
Orange 0. 9 gr 1%
Banana 1.5 gr 2%
Cowberry 0.7 gr 1%
Cherry 0.8 gr 1%
Blueberry 1 gr 1%
Garnet 0.7 gr 1%
Grapefruit 0.7 gr 1%
Durian 1.47 gr 2%
Blackberry 1.5 gr 2%
Strawberries 0.8 gr 1%
Raisins 2.3 gr 3%
Fig 3.1 gr 4%
Kiwi 0.8 gr 1%
Gooseberry 0.7 gr 1%
Dried apricots 5.2 g 7%
Lemon 0.9 gr 1%
Raspberry 0. 8 gr 1%
Mango 0.8 gr 1%
Mandarin 0.8 gr 1%
Cloudberry 0.8 gr 1%
Nectarine 1.1 gr 2%
Sea buckthorn 1.2 g 2%
Peach 0.9 gr 1%
Pomelo 0.8 gr 1%
Rowan red 1.4 gr 2%
Aronia 1.5 gr 2%
Plum 0.8 gr 1%
Blackcurrant 1 gr 1%
Feijoa 0.7 gr 1%
Dates 2.5 gr 4%
Cherry 1.1 gr 2%
Blueberry 1.1 gr 2%
Prunes 2. 3 gr 3%
Rosehip 1.6 gr 2%

Protein content of vegetables and herbs:

Product name Protein content per 100 g Percent daily requirement
Basil (green) 3.2 gr 5%
Eggplant 1.2 g 2%
Rutabaga 1.2 g 2%
Ginger (root) 1.8 gr 3%
White cabbage 1.8 gr 3%
Broccoli 2.8 gr 4%
Brussels sprouts 4.8 gr 7%
Sauerkraut 1.8 gr 3%
Kohlrabi 2.8 gr 4%
Red cabbage 0.8 gr 1%
Chinese cabbage 1. 2 g 2%
Savoy cabbage 1.2 g 2%
Cauliflower 2.5 gr 4%
Potatoes 2 gr 3%
Cilantro (green) 2.1 gr 3%
Watercress (greens) 2.6 gr 4%
Dandelion leaves (green) 2.7 gr 4%
Green onion (feather) 1.3 gr 2%
Leek 2 gr 3%
Onion 1.4 gr 2%
Carrot 1.3 gr 2%
Seaweed 0.9 gr 1%
Cucumber 0.8 gr 1%
Fern 4.6 gr 7%
Sweet pepper (Bulgarian) 1.3 gr 2%
Parsley (greens) 3. 7 gr 5%
Tomato (tomato) 1.1 gr 2%
Rhubarb (green) 0.7 gr 1%
Radish 1.2 g 2%
Turnip 1.5 gr 2%
Leaf lettuce (greens) 1.5 gr 2%
Beets 1.5 gr 2%
Celery (greens) 0.9 gr 1%
Celery (root) 1.3 gr 2%
Asparagus (greens) 1.9 gr 3%
Jerusalem artichoke 2.1 gr 3%
Pumpkin 1 gr 1%
Dill (green) 2.5 gr 4%
Garlic 6.5 gr 9%
Spinach (green) 2.9 gr 4%
Sorrel (green) 1. 5 gr 2%

Protein content of mushrooms:

Product name Protein content per 100 g Percent daily requirement
Oyster mushroom 3.3 gr 5%
Camelina mushroom 1.9 gr 3%
Morel mushroom 3.1 gr 4%
White mushrooms 3.7 gr 5%
Dried white mushrooms 30.3 gr 43%
Chanterelle mushrooms 1.5 gr 2%
Honey mushrooms 2.2 g 3%
Boletus mushrooms 2.1 gr 3%
Aspen mushrooms 3.3 gr 5%
Russula mushrooms 1.7 gr 2%
Champignon mushrooms 4.

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