Ngy 3 thng 4 nm 2014 Top 10 Foods Highest in Protein

http://www.healthaliciousness.com/articles/foods-highest-in-protein.php 1/5
Top 10 Foods Highest in Protein
Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can
manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable
protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating
a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended
daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy
by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired
functioning of the human body in general. Below is a list of common foods with the highest protein to calorie ratio, for more information, see the
sections on protein dense foods, other protein rich foods, low calorie high protein snacks, and protein isolates.
#1: Turkey Breast (and Chicken Breast)
Protein in 100g Half-Breast (306g) Protein to Calorie Ratio
30g 92g 1g protein per 4.5 calories
Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein.
Click to see complete nutrition facts.
#2: Fish (Tuna, Salmon, Halibut)
Protein in 100g 3oz Fillet (85g) Protein to Calorie Ratio
26g 22g 1g protein per 4.5 calories
Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and
Sole (21g), Cod (20g), Tilapia (17g). Click to see complete nutrition facts.
#3: Cheese (Non-fat Mozzarella)
Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio
32g 9g 1g protein per 4.7 calories
Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g),
Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically
only provide 1g protein per 20 calories, and are less optimal sources of protein. Click to see complete nutrition facts.
#4: Pork Loin (Chops)
Protein in 100g 1 Chop (134g,~5oz) Protein to Calorie Ratio
25g 33g 1g protein per 5.2 calories
Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein. Click
to see complete nutrition facts.
#5: Lean Beef and Veal (Low Fat)
Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio
36g 31g 1g protein per 5.3 calories
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein. Click to see complete nutrition facts.
#6: Tofu
Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio
7g 6g 1g protein per 7.4 calories
Ngy 3 thng 4 nm 2014 Top 10 Foods Highest in Protein
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php 2/5
Click to see complete nutrition facts.
#7: Beans (Mature Soy Beans)
Protein in 100g 1 cup (172g) Protein to Calorie Ratio
17g 29g 1g protein per 10.4 calories
Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava
Beans (14g), Black Beans (15g), Mung Beans (14g). Click to see complete nutrition facts.
#8: Eggs (Especially Egg Whites)
Protein in 100g 1 Large Egg (50g) Protein to Calorie Ratio
13g 6g 1g protein per 12 calories
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.
Click to see complete nutrition facts.
#9: Yogurt, Milk, and Soymilk
Protein in 100g 1 cup (245g) Protein to Calorie Ratio
6g 14g 1g protein per 18 calories
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. Click to see complete nutrition facts.
#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Protein in 100g 1 Ounce (28g) Protein to Calorie Ratio
33g 9g 1g protein per 15.8 calories
Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower
Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). Click to see complete nutrition facts.
The Top 10 High Protein Foods by Nutrient Density (Protein per Gram)
#1: Spirulina (Buy from
Amazon.com)
58g per 100
grams
4g per tablespoon (7 grams)
1g protein per 5
calories
Click to see complete nutrition facts for Spirulina
#2: Parmesan Cheese
42g per 100
grams
2g per tablespoon (5 grams)
1g protein per 11
calories
Click to see complete nutrition facts for Parmesan
Cheese
#3: Dry Roasted Soy
Beans
40g per 100
grams
68g per cup (172 grams)
1g protein per 11.3
calories
Click to see complete nutrition facts for Dry Roasted
Soybeans
#4: Lean Veal and Beef
37g per 100
grams
31g per 3 ounce serving (85
grams)
1g protein per 5.5
calories
Click to see complete nutrition facts for Lean Veal
#5: Lamb (Shoulder)
36g per 100
grams
20g per chop (55 grams)
1g protein per 7.9
calories
Click to see complete nutrition facts for Lamb Shoulder
#6: Chicken and Turkey
Breast
33g per 100
grams
58g in a chicken breast (172
grams)
1g protein per 5.6
calories
Click to see complete nutrition facts for Dried Cod
#7: Squash and Pumpkin
Seeds
33g per 100
grams
9g per ounce (28 grams)
1g protein per 15.8
calories
Click to see complete nutrition facts for Squash and
Pumpkin Seeds
#8: Non-fat Mozzarella
32g per 100
grams
36g per cup shredded (113
grams)
1g protein per 4.7
calories
Click to see complete nutrition facts for Non-fat
Mozzarella
Ngy 3 thng 4 nm 2014 Top 10 Foods Highest in Protein
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php 3/5
#9: Fish (Tuna)
30g per 100
grams
26g per 3 ounce serving (85
grams)
1g protein per 4.6
calories
Click to see complete nutrition facts for Tuna Fish
#10: Pork Loin (Chops)
30g per 100
grams
23g per chop (78 grams,
~3oz)
1g protein per 9.2
calories
Click to see complete nutrition facts for Pork Chops
Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)
Almonds
21g per 100 gram serving
(575 calories)
30g per cup (143 grams) (822
calories)
6g per ounce (28 grams) (161
calories)
Click to see complete nutrition facts for
Almonds
Pistachios (Dry
Roasted)
21g per 100 gram serving
(571 calories)
26g per cup (123 grams) (702
calories)
6g per ounce (28 grams) (160
calories)
Click to see complete nutrition facts for
Pistachios
Peanuts
24g per 100 gram serving
(585 calories)
35g per cup (146 grams) (854
calories)
7g per ounce (28 grams) (164
calories)
Click to see complete nutrition facts for
Peanuts
Pine Nuts
14g per 100 gram serving
(673 calories)
19g per cup (135 grams) (909
calories)
4g per ounce (28 grams) (188
calories)
Click to see complete nutrition facts for Pine
Nuts
Pecans
9g per 100 gram serving
(691 calories)
9g per cup (99 grams) (684
calories)
2.6g per ounce (28 grams) (193
calories)
Click to see complete nutrition facts for
Pecans
Sunflower Seeds
21g per 100 gram serving
(584 calories)
30g per cup (140 grams) (818
calories)
6g per ounce (28 grams) (164
calories)
Click to see complete nutrition facts for
Sunflower Seeds
Cocoa Powder
(Unsweetened)
20g per 100 gram serving
(229 calories)
17g per cup (86 grams) (197
calories)
1g per tablespoon (5 grams) (11
calories)
Click to see complete nutrition facts for
Unsweetened Cocoa Powder
Flax Seeds
18g per 100 gram serving
(534 calories)
31g per cup (168 grams) (897
calories)
2g per tablespoon (10 grams) (53
calories)
Click to see complete nutrition facts for Flax
Seeds
Sesame Seeds
18g per 100 gram serving
(573 calories)
26g per cup (144 grams) (825
calories)
1.6g per tablespoon (9 grams)
(52 calories)
Click to see complete nutrition facts for Whole
Dried Sesame Seeds
Vital Wheat Gluten
75g per 100 gram serving
(370 calories)
63g per 3oz serving (85 grams)
21g per ounce (28 grams) (104
calories)
Click to see complete nutrition facts for Vital
Wheat Gluten
Tempeh (Cooked)
18g per 100 gram serving
(196 calories)
15g per 3 ounce serving (84
grams) (165 calories)
5g per ounce (28 grams) (55
calories)
Click to see complete nutrition facts for
Cooked Tempeh
Lentils
9g per 100 gram serving
(114 calories)
18g per cup cooked (198 grams) (226 calories)
Click to see complete nutrition facts for
Cooked Lentils
Lobster
26g per 100 gram serving
(143 calories)
43g per lobster (163 grams) (233
calories)
22g per 3 ounce serving (85
grams) (122 calories)
Click to see complete nutrition facts for
Lobster
Crab
19g per 100 gram serving
(97 calories)
26g per King Crab leg (134
grams) (130 calories)
16g per 3 ounce serving (85
grams) (82 calories)
Click to see complete nutrition facts for Crab
Octopus
30g per 100 gram serving
(164 calories)
25g per 3oz serving (85 grams)
(139 calories)
8g per ounce (28 grams) (46
calories)
Click to see complete nutrition facts for
Octopus
Fish Roe (Eggs)
29g per 100 gram serving
(204 calories)
24g per 3oz serving (85 grams)
(173 calories)
8g per ounce (28 grams) (57
calories)
Click to see complete nutrition facts for Fish
Roe
Abalone
20g per 100 gram serving
(189 calories)
17g per 3 ounce serving (85
grams) (161 calories)
6g per ounce (28 grams) (54
calories)
Click to see complete nutrition facts for
Abalone
Whey Powder
13g per 100 gram serving
(353 calories)
19g per cup (145 grams) (512
calories)
1g per tablespoon (8 grams) (28
calories)
Click to see complete nutrition facts for Sweet
Whey Powder
Zwieback
10g per 100 gram serving
(426 calories)
0.7g per piece (7 grams) (30
calories)
3g per ounce (28 grams) (119
calories)
Click to see complete nutrition facts for
Zwieback
Yeast Extract
Spread (Marmite)
28g per 100 gram serving
(158 calories)
2g per teaspoon (6 grams) (9 calories)
Click to see complete nutrition facts for Yeast
Extract Spread
Quinoa (Cooked)
4.4g per 100 gram serving
(120 calories)
8.1g per cup cooked (185 grams) (222 calories)
Click to see complete nutrition facts for
Cooked Quinoa
To find even more high protein foods, use the nutrient ranking tool.
Low Calorie Snacks High in Protein (50~200 Calories Each)
Ngy 3 thng 4 nm 2014 Top 10 Foods Highest in Protein
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php 4/5
Serving Size Protein Calories Protein(g) per Calorie
Canned Tuna 1 can (165g / 6oz) 42 grams 191 calories 1g per 4.6cal
Dry Roasted Soybeans 1/4 Cup (43g) 17 grams 194 calories 1g per 11.4cal
3 Pieces of Cheese
(Parmesan)
3 cubic inches (30g) 11 grams 117 calories 1g per 10.6cal
Dry Roasted Peanuts 1/4 Cup (37g) 9 grams 214 calories 1g per 23.8cal
Almonds 1/4 Cup (36g) 8 grams 206 calories 1g per 25.8cal
Pistachios 1/4 Cup (31g) 7 grams 176 calories 1g per 25.1cal
Sunflower Seeds 1/4 Cup (35g) 7 grams 205 calories 1g per 29.3cal
Non-Fat (Skim) Milk
1 cup (245g / 8oz) 8 grams 83 calories
1g per 10.4cal
Soymilk (Unsweetened) 1 cup (243g / 8oz) 7 grams 80 calories 1g per 11.4cal
Hard Boiled Egg 1 egg (50g) 6 grams 78 calories 1g per 13cal
Toasted Whole Wheat with
Yeast Extract Spread (Marmite)
1 slice + 1 tsp (48g) 6 grams 137 calories 1g per 22.8cal
Use the nutrient ranking tool to find more foods with a high protein to calorie ratio.
Protein Isolates
As obtaining too much protein may have adverse health affects, use of protein isolates should be approached with caution and is best for those looking to
moderately boost their protein intake or gain weight/muscle mass. For more information on gaining weight see the article on high calorie foods.
Protein per 100 grams Calories Protein(g) per Calorie
Unsweetened Dry Gelatin 86 grams 335 calories 1g per 3.9cal
Egg White Powder 82 grams 376 calories 1g to 4.6cal
Soy Protein Isolate 81 grams 338 calories 1g to 4.2cal
Vital Wheat Gluten 75 grams 370 calories 1g to 4.9cal
Spirulina (Dried Seaweed) 58 grams 290 calories 1g to 5cal
De-fatted Peanut Flour 52 grams 327 calories 1g to 6.3cal
Low-fat Sunflower Seed Flour 48 grams 326 calories 1g to 6.8cal
Low-fat Soy Flour 47 grams 372 calories 1g to 7.9cal
Non-fat Milk Powder 36 grams 362 calories 1g to 10cal
Dried Whey 13 grams 353 calories 1g to 27.2cal
Recipes High in Protein (Especially for Vegans and Vegetarians)
Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Spicey Lentil Cabbage
Vegetarian Gumbo with Navy Beans
Low Sugar Chocolate Banana Pudding
Blackberry Apple Almond Salad
Pumpkin Soup with Yellow Split Peas
Lentil Soup
Further Reading
Ngy 3 thng 4 nm 2014 Top 10 Foods Highest in Protein
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php 5/5
Buy High Protein Foods from Amazon.com
Parmesan, Romano Cheese, Mozzarella, Swiss Cheese, Dry Roasted Soybeans (Edamame), Organic Grass Fed Top Round Beef, Roasted Pumpkin
Seeds, Squash Seeds, Dried Watermelon Seeds, Pork Loin, Yellowfin Tuna, Anchovies, Salmon, Halibut, Caviar, Yeast Extract Spread (Marmite),
Crab, Lobster, Lentils, Peanuts, Vital Wheat Gluten, Octopus, Almonds, Dry Roasted Pistachios, Sunflower Seeds, Abalone, Unsweetened Cocoa
Powder, Flax Seeds, Tempeh, Sesame Seeds, Tofu, Pine Nuts, Whey Powder, Eggs, Zwieback, Pecans, Skim Milk, Split Peas