Top 10 Foods Highest in Protein

Top 10 Foods Highest in Protein

Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein 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. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds. Below is a list of 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: Fish (Tuna, Salmon, Halibut)
Protein in 100g3oz Fillet (85g)Protein to Calorie Ratio
26g22g1g 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.


#2: Lean Chicken (Chicken Breast)
Protein in 100g3oz serving (85g)Protein to Calorie Ratio
18.3g16g1g protein per 4.6 calories
More Chicken and Turkey: Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein. Click to see complete nutrition facts.


#3: Cheese (Non-fat Mozzarella)
Protein in 100g1oz Slice (28g)Protein to Calorie Ratio
32g9g1g 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.


Advertisement (Bad ad? How to mute ads)


#4: Pork Loin (Chops)
Protein in 100g1 Chop (134g,~5oz)Protein to Calorie Ratio
25g33g1g 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 100g3oz Slice (85g)Protein to Calorie Ratio
36g31g1g 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 100g3oz Slice (85g)Protein to Calorie Ratio
7g6g1g protein per 7.4 calories
Click to see complete nutrition facts.



Advertisement (Bad ad? How to mute ads)


#7: Beans (Mature Soy Beans)
Protein in 100g1 cup (172g)Protein to Calorie Ratio
17g29g1g 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 100g1 Large Egg (50g)Protein to Calorie Ratio
13g6g1g 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 100g1 cup (245g)Protein to Calorie Ratio
6g14g1g 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 100g1 Ounce (28g)Protein to Calorie Ratio
33g9g1g 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.





Advertisement (Bad ad? How to mute ads)



Click each heading for more info...

High Protein Foods by Nutrient Density (Protein per Gram)
     (Click to expand)

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)
     (Click to expand)

Low Calorie Snacks High in Protein (50~200 Calories Each)
     (Click to expand)

Protein Isolates
     (Click to expand)

Recipes High in Protein (Especially for Vegans and Vegetarians)
     (Click to expand)

▼ Comments
     (Click to expand)

▼ References
     (Click to expand)