Top 10 Foods Highest 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. Click to see complete nutrition facts. #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). Click to see complete nutrition facts. 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), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low fat Mozzarella and Cottage cheese provide the most protein per calorie. Click to see complete nutrition facts. #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. Click to see complete nutrition facts. #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. Click to see complete nutrition facts. #6: Tofu Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio 7g 6g 1g protein per 7.4 calories Click to see complete nutrition facts. #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). Click to see complete nutrition facts. #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. Click to see complete nutrition facts. #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. Click to see complete nutrition facts. #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 proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). Click to see complete nutrition facts
Posted on: Mon, 15 Jul 2013 08:43:10 +0000
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