TOP TEN HIGH PROTEIN FOODS
Following is the list of foods which are rich in protein.
The basic unit of protein is the Amino Acid. Amino Acids link together through peptide linkage to form protein molecules. At least 10000 Amino Acids link together to form a single molecule of protein.
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
foods with the highest protein to calorie ratio,
#1: Fish (Tuna,
Salmon, Halibut)
Protein in 100g
|
3oz Fillet (85g)
|
Protein to Calorie Ratio
|
26g
|
22g
|
1g protein per 4.5
calories
|
#2: Lean Chicken
(Chicken Breast)
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. For further detail visit : Health Nutrition
#3: Cheese
(Non-fat Mozzarella)
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. For further detail visit : Health Nutrition
#4: 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. For further detail visit : Health Nutrition
#5: Pork Loin
(Chops)
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. For further detail visit : Health Nutrition
#6: Tofu
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. For further detail visit : Health Nutrition
#7: Yogurt,
Milk, and Soymilk
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. For further detail visit : Health Nutrition
#8: 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). For further detail visit : Health Nutrition
#9: 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. 1 cup of scrambled eggs
(220g) provides 22g protein. For further detail visit : Health Nutrition
#10: Nuts and
Seeds (Pumpkin, Squash, and Watermelon Seeds)
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). For further detail visit : Health Nutrition
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