Food Rich In Protein

#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.

#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).

#3: Cheese (Low-fat Mozzarella and Cottage Cheese)

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), Lowfat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low fat Mozzarella and Cottage cheese provide the most protein per calorie.

#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.

#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.

#6: Tofu
Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio 7g 6g 1g protein per 7.4 calories

#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).

#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.

#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 protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

The Top 10 High Protein Foods by Nutrient Density (Protein per Gram)
#1: Spirulina #2: Parmesan Cheese #3: Dry Roasted Soy Beans #4: Lean Veal and Beef #5: Lamb (Shoulder) #6: Chicken and Turkey Breast #7: Squash and Pumpkin Seeds #8: Non-fat Mozzarella
58g per 100 4g per tablespoon (7 grams grams) 1g protein per 5 calories 1g protein per 11 calories 1g protein per 11.3 calories

42g per 100 2g per tablespoon (5 grams 40g per 100 grams grams) 68g per cup (172 grams)

37g per 100 31g per 3 ounce serving 1g protein per 5.5 grams 36g per 100 grams (85 grams) 20g per chop (55 grams) calories 1g protein per 7.9 calories 1g protein per 5.6 calories 1g protein per 15.8 calories 1g protein per 4.7 calories

33g per 100 58g in a chicken breast grams 33g per 100 grams (172 grams) 9g per ounce (28 grams)

32g per 100 36g per cup shredded grams (113 grams)

#9: Fish (Tuna) #10: Pork Loin (Chops)

30g per 100 26g per 3 ounce serving 1g protein per 4.6 grams (85 grams) calories

30g per 100 23g per chop (78 grams, 1g protein per 9.2 grams ~3oz) calories

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)

21g per 100 gram

Almonds

30g per cup (143 serving (575 grams) (822 calories) calories) 21g per 100 gram 26g per cup (123 serving (571 grams) (702 calories) calories) 24g per 100 gram 35g per cup (146 serving (585 grams) (854 calories) calories) 14g per 100 gram 19g per cup (135 serving (673 grams) (909 calories) calories) 9g per 100 gram 9g per cup (99 grams) serving (691 (684 calories) calories) 21g per 100 gram 30g per cup (140 serving (584 grams) (818 calories) calories) 20g per 100 gram

6g per ounce (28 grams) (161 calories)

Pistachios (Dry Roasted)

6g per ounce (28 grams) (160 calories)

Peanuts

7g per ounce (28 grams) (164 calories)

Pine Nuts

4g per ounce (28 grams) (188 calories)

Pecans

2.6g per ounce (28 grams) (193 calories)

Sunflower Seeds

6g per ounce (28 grams) (164 calories)

Cocoa Powder (Unsweetened)

17g per cup (86 grams) 1g per tablespoon (5 serving (229 (197 calories) calories) 18g per 100 gram 31g per cup (168 serving (534 grams) (897 calories) calories) grams) (53 calories) 1.6g per tablespoon (9 2g per tablespoon (10 grams) (11 calories)

Flax Seeds

Sesame Seeds

18g per 100 gram

26g per cup (144

serving (573 calories) 75g per 100 gram

grams) (825 calories)

grams) (52 calories)

Vital Wheat Gluten

63g per 3oz serving (85 21g per ounce (28 grams) serving (370 grams) calories) 18g per 100 gram 15g per 3 ounce serving 5g per ounce (28 grams) serving (196 calories) 9g per 100 gram (84 grams) (165 (55 calories) calories) (104 calories)

Tempeh (Cooked)

Lentils

serving (114 calories) 26g per 100 gram

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

Lobster

43g per lobster (163 serving (143 grams) (233 calories) calories) 26g per King Crab leg 19g per 100 gram (134 grams) (130 serving (97 calories) calories) 30g per 100 gram

22g per 3 ounce serving (85 grams) (122 calories)

Crab

16g per 3 ounce serving (85 grams) (82 calories)

Octopus

25g per 3oz serving (85 8g per ounce (28 grams) serving (164 grams) (139 calories) calories) 29g per 100 gram 24g per 3oz serving (85 8g per ounce (28 grams) serving (204 grams) (173 calories) calories) 20g per 100 gram 17g per 3 ounce serving 6g per ounce (28 grams) serving (189 calories) 13g per 100 gram (85 grams) (161 (54 calories) calories) 19g per cup (145 serving (353 grams) (512 calories) calories) 10g per 100 gram 0.7g per piece (7 grams) 3g per ounce (28 grams) serving (426 (30 calories) calories) (119 calories) grams) (28 calories) 1g per tablespoon (8 (57 calories) (46 calories)

Fish Roe (Eggs)

Abalone

Whey Powder

Zwieback

Yeast Extract Spread 28g per 100 gram (Marmite)

2g per teaspoon (6 grams) (9 calories) serving (158

calories)

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

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

Serving Size Canned Tuna Dry Roasted Soybeans 3 Pieces of Cheese (Parmesan) Dry Roasted Peanuts Almonds Pistachios Sunflower Seeds Non-Fat (Skim) Milk Soymilk (Unsweetened) Hard Boiled Egg Toasted Whole Wheat with Yeast Extract Spread (Marmite) Protein Calories 191 calories 194 calories 117 calories 214 calories 206 calories 176 calories 205 calories 83 calories 80 calories 78 calories 137 calories Protein(g) per Calorie 1g per 4.6cal 1g per 11.4cal 1g per 10.6cal 1g per 23.8cal 1g per 25.8cal 1g per 25.1cal 1g per 29.3cal 1g per 10.4cal 1g per 11.4cal 1g per 13cal 1g per 22.8cal

1 can (165g / 42 6oz) grams 17 1/4 Cup (43g) grams 3 cubic inches 11 (30g) grams 1/4 Cup (37g) 9 grams 1/4 Cup (36g) 8 grams 1/4 Cup (31g) 7 grams 1/4 Cup (35g) 7 grams 1 cup (245g / 8 grams 8oz) 1 cup (243g / 7 grams 8oz) 1 egg (50g) 6 grams

1 slice + 1 tsp 6 grams (48g)

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 Calories Protein(g) per

grams Unsweetened Dry Gelatin 86 grams 335 calories 376 calories 338 calories 370 calories 290 calories 327 calories 326 calories 372 calories 362 calories 353 calories

Calorie 1g per 3.9cal

Egg White Powder

82 grams

1g to 4.6cal

Soy Protein Isolate

81 grams

1g to 4.2cal

Vital Wheat Gluten

75 grams

1g to 4.9cal

Spirulina (Dried Seaweed)

58 grams

1g to 5cal

De-fatted Peanut Flour Low-fat Sunflower Seed Flour Low-fat Soy Flour

52 grams

1g to 6.3cal

48 grams

1g to 6.8cal

47 grams

1g to 7.9cal

Non-fat Milk Powder

36 grams

1g to 10cal

Dried Whey

13 grams

1g to 27.2cal