Protein is a macronutrient necessary for the proper growth and function of the human body. A deficiency in protein leads to muscle atrophy and impaired functioning of the human body in general. Athletes and those looking to build muscle might benefit from increased protein intake, but they should be aware of the risks. Excess protein is typically processed by the body, but may cause a strain on the liver and kidneys, and may also increase cancer risk (particularly from animal sources). The Daily Value (%DV) for protein is set at 50 grams per day, but individuals with more muscle mass may require more.
High protein foods include meat, fish, cheese, tofu, yogurt, milk, beans, lentils, eggs, 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 (Cod, Tuna, Salmon)
1 gram protein per 4.2 calories
17g (35% DV) in 3 oz (85g)
20g (41% DV) in 100g
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: Cheese (Non-Fat Mozzarella)
1 gram protein per 4.4 calories*
36g (71% DV) in 1 cup, shredded (113g)
32g (63% DV) in 100g
Other cheese high in protein per ounce(28g): Parmesan (10g), Romano (9g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Low-fat Cottage Cheese (5g). *Low 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.
#3: Lean Turkey and Chicken (Turkey Breast)
1 gram protein per 4.5 calories
25g (50% DV) in 3 oz (85g)
30g (59% DV) in 100g
More Chicken and Turkey: Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Chicken Breast (85grams) provides 14g protein.
#4: Lean Beef and Veal (Low Fat)
1 gram protein per 5.3 calories
31g (61% DV) in 3 oz (85g)
36g (72% DV) in 100g
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.
#5: Pork Loin (Chops)
1 gram protein per 5.4 calories
41g (82% DV) in 1 chop (137g)
30g (60% DV) in 100g
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: Tofu
1 gram protein per 7.9 calories
6g (13% DV) in 1 slice (84g)
7g (15% DV) in 100g
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 Soymilk
1 gram protein per 9.3 calories
14g (27% DV) in 1 cup (8 fl oz) (245g)
6g (11% DV) in 100g
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
#8: Beans (Mature Soy Beans)
1 gram protein per 9.6 calories
31g (62% DV) in 1 cup (172g)
18g (36% DV) in 100g
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)
1 gram protein per 11.9 calories
6g (13% DV) in 1 large (50g)
13g (25% DV) in 100g
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)
1 gram protein per 19.1 calories
8g (17% DV) in 1 oz (28g)
30g (60% DV) in 100g
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 : healthaliciousness
