Top 10 Foods Highest in Protein

8/11/2019 Top 10 Foods Highest in Protein

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

http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

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 m en 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


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


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 typical

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


Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein. Clic

to see complete nutrition facts.

#5: Lean Beef and Veal (Low Fat)



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


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#7: Beans (Mature Soy Beans)

Protein in 100g 1 cup (172g) Protein to Calorie Ratio


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.


#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


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 fromAmazon.com)

58g per 100

grams4g per tablespoon (7 grams)

1g protein per 5

caloriesClick to see complete nutrition facts for Spirulina

#2: Parmesan Cheese42g per 100

grams2g 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

grams68g 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 100grams

31g per 3 ounce serving (85grams)

1g protein per 5.5calories

Click to see complete nutrition facts for Lean Veal

#5: Lamb (Shoulder)36g per 100

grams20g per chop (55 grams)

1g protein per 7.9

caloriesClick 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

caloriesClick to see complete nutrition facts for Dried Cod

#7: Squash and Pumpkin

Seeds

33g per 100

grams9g per ounce (28 grams)

1g protein per 15.8

calories

Click to see complete nutrition facts for Squash and

Pumpkin Seeds

#8: Non-fat Mozzarella32g 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
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#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

caloriesClick to see complete nutrition facts for Pork Chops

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)

Almonds21g 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)


calories)


calories)


Pistachios

Peanuts24g per 100 gram serving

(585 calories)


calories)


calories)


Peanuts

Pine Nuts14g per 100 gram serving

(673 calories)


calories)


calories)

Click to see complete nutrition facts for Pine

Nuts

Pecans9g per 100 gram serving

(691 calories)


calories)

2.6g per ounce (28 grams) (193

calories)


Pecans

Sunflower Seeds21g per 100 gram serving

(584 calories)


calories)


calories)


Sunflower Seeds

Cocoa Powder

(Unsweetened)


(229 calories)


calories)

1g per tablespoon (5 grams) (11

calories)


Unsweetened Cocoa Powder

Flax Seeds18g per 100 gram serving

(534 calories)


calories)


calories)

Click to see complete nutrition facts for Flax

Seeds

Sesame Seeds18g per 100 gram serving

(573 calories)


calories)

1.6g per tablespoon (9 grams)

(52 calories)

Click to see complete nutrition facts for Whole

Dried Sesame Seeds

Vital Wheat Gluten75g per 100 gram serving

(370 calories)63g per 3oz serving (85 grams)


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)


calories)


Cooked Tempeh

Lentils9g per 100 gram serving

(114 calories)18g per cup cooked (198 grams) (226 calories)


Cooked Lentils

Lobster26g per 100 gram serving

(143 calories)

43g per lobster (163 grams) (233

calories)




Lobster

Crab19g per 100 gram serving

(97 calories)

26g per King Crab leg (134



grams) (82 calories)Click to see complete nutrition facts for Crab

Octopus30g per 100 gram serving

(164 calories)

25g per 3oz serving (85 grams)

(139 calories)


calories)


Octopus

Fish Roe (Eggs)29g per 100 gram serving

(204 calories)

24g per 3oz serving (85 grams)

(173 calories)


calories)

Click to see complete nutrition facts for Fish

Roe

Abalone20g per 100 gram serving

(189 calories)




calories)


Abalone

Whey Powder13g per 100 gram serving

(353 calories)


calories)


calories)

Click to see complete nutrition facts for Swee

Whey Powder

Zwieback10g per 100 gram serving

(426 calories)

0.7g per piece (7 grams) (30

calories)


calories)


Zwieback

Yeast Extract

Spread (Marmite)


(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)


Cooked Quinoa

To find even more high protein foods, use the nutrient ranking tool.

Low Calorie Snacks High in Protein (50~200 Calories Each)
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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) Milk1 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 toolto 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

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 Flour48 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 SaladSpicey 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
http://www.healthaliciousness.com/recipes/a.php?id=30http://www.healthaliciousness.com/recipes/pumpkin-soup.phphttp://www.healthaliciousness.com/recipes/blackberry-apple-almond-salad.phphttp://www.healthaliciousness.com/recipes/chocolate-banana-pudding.phphttp://www.healthaliciousness.com/recipes/vegetarian-gumbo.phphttp://www.healthaliciousness.com/recipes/sauteed-lima-beans.phphttp://www.healthaliciousness.com/recipes/split-pea-salad.phphttp://www.healthaliciousness.com/recipes/spicy-lentil-cabbage.phphttp://www.healthaliciousness.com/recipes/a.php?id=67http://www.healthaliciousness.com/articles/highest-calorie-foods.phphttp://www.healthaliciousness.com/nutritionfacts/nutrient-ranking-tool.php


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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
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Top 10 Foods Highest in Protein