10 Best Protein Foods!

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protein foods

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, eggs, nuts, and seeds.

Below is a list of protein 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)fresh_cut_salmon-omega3

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).

#2: Lean Chicken (Chicken Breast)protein foods

Protein in 100g

3oz serving (85g)

Protein to Calorie Ratio

18.3g

16g

1g protein per 4.6 calories

More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.

#3: Cheese (Non-fat Mozzarella)protein foods

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.


#4: Lean Beef and Veal (Low Fat)protein foods

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.

 

#5: Pork Loin (Chops)protein foods

Protein in 100g

1 Chop (137g,~5oz)

Protein to Calorie Ratio

30g

41g

1g protein per 5.4 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.

 

#6: Tofuprotein foods

Protein in 100g

3oz Slice (85g)

Protein to Calorie Ratio

7g

6g

1g protein per 7.4 calories

1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.

#7: Yogurt, Milk, and Soymilkprotein foods

Protein in 100g

1 cup (245g)

Protein to Calorie Ratio

6g

14g

1g protein per 9.8 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

 

#8: Beans (Mature Soy Beans) protein foods

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).

#9: Eggs (Especially Egg Whites)                                       protein foods

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. 1 cup of scrambled eggs (220g) provides 22g protein.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)protein foods

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).

Source:

https://www.healthaliciousness.com