mr olympia winners

Mr. Olympia Results[edit]

A total prize pool of $675,000 was awarded.^[1]

Place	Prize	Name	Country	1+2	4	Points
1	$250.000	Phil Heath		5	5	10
2	$125.000	Kai Greene		10	11	21
3	$80.000	Dennis Wolf		15	14	29
4	$50.000	Shawn Rhoden		20	27	47
5	$40.000	Dexter Jackson		25	26	51
6	$30.000	Jay Cutler		31	24	55
7	$20.000	Roelly Winklaar		34	35	69
8	$18.000	Mamdouh Elssbiay		42	45	87
9	$17.000	Branch Warren		53	40	93
10	$15.000	Lionel Beyeke		45	53	98
11		Victor Martinez		59	52	111
12		Cedric McMillan		60	60	120
13		Evan Centopani		61	65	126
14		Steve Kuclo		68	69	137
15		Toney Freeman		77	75	152
16		Johnnie Jackson		78	80	158
17		Essa Obaid		80	80	160
17		Robert Piotrkowicz		80	80	160
17		Baitollah Abbaspour		80	80	160
17		Brandon Curry		80	80	160

Top 10 Foods Highest in Protein

Share4.8K Tweet909 Share2.3K Share939 Share276K

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed 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. Below is a list of common 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: 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.

Advertisement

---

---

The Top 10 High Protein Foods by Nutrient Density (Protein per Gram)

#1: Spirulina (Buy from Amazon.com)	58g per 100 grams	4g per tablespoon (7 grams)	1g protein per 5 calories	Click to see complete nutrition facts for Spirulina
#2: Parmesan Cheese	42g per 100 grams	2g per tablespoon (5 grams)	1g protein per 11 calories	Click to see complete nutrition facts for Parmesan Cheese
#3: Dry Roasted Soy Beans	40g per 100 grams	68g per cup (172 grams)	1g protein per 11.3 calories	Click to see complete nutrition facts for Dry Roasted Soybeans
#4: Lean Veal and Beef	37g per 100 grams	31g per 3 ounce serving (85 grams)	1g protein per 5.5 calories	Click to see complete nutrition facts for Lean Veal
#5: Lamb (Shoulder)	36g per 100 grams	20g per chop (55 grams)	1g protein per 7.9 calories	Click to see complete nutrition facts for Lamb Shoulder
#6: Chicken and Turkey Breast	33g per 100 grams	58g in a chicken breast (172 grams)	1g protein per 5.6 calories	Click to see complete nutrition facts for Dried Cod
#7: Squash and Pumpkin Seeds	33g per 100 grams	9g per ounce (28 grams)	1g protein per 15.8 calories	Click to see complete nutrition facts for Squash and Pumpkin Seeds
#8: Non-fat Mozzarella	32g per 100 grams	36g per cup shredded (113 grams)	1g protein per 4.7 calories	Click to see complete nutrition facts for Non-fat Mozzarella
#9: Fish (Tuna)	30g per 100 grams	26g per 3 ounce serving (85 grams)	1g protein per 4.6 calories	Click to see complete nutrition facts for Tuna Fish
#10: Pork Loin (Chops)	30g per 100 grams	23g per chop (78 grams, ~3oz)	1g protein per 9.2 calories	Click to see complete nutrition facts for Pork Chops

---

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)

Almonds	21g per 100 gram serving (575 calories)	30g per cup (143 grams) (822 calories)	6g per ounce (28 grams) (161 calories)	Click to see complete nutrition facts for Almonds
Pistachios (Dry Roasted)	21g per 100 gram serving (571 calories)	26g per cup (123 grams) (702 calories)	6g per ounce (28 grams) (160 calories)	Click to see complete nutrition facts for Pistachios
Peanuts	24g per 100 gram serving (585 calories)	35g per cup (146 grams) (854 calories)	7g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Peanuts
Pine Nuts	14g per 100 gram serving (673 calories)	19g per cup (135 grams) (909 calories)	4g per ounce (28 grams) (188 calories)	Click to see complete nutrition facts for Pine Nuts
Pecans	9g per 100 gram serving (691 calories)	9g per cup (99 grams) (684 calories)	2.6g per ounce (28 grams) (193 calories)	Click to see complete nutrition facts for Pecans
Sunflower Seeds	21g per 100 gram serving (584 calories)	30g per cup (140 grams) (818 calories)	6g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Sunflower Seeds
Cocoa Powder (Unsweetened)	20g per 100 gram serving (229 calories)	17g per cup (86 grams) (197 calories)	1g per tablespoon (5 grams) (11 calories)	Click to see complete nutrition facts for Unsweetened Cocoa Powder
Flax Seeds	18g per 100 gram serving (534 calories)	31g per cup (168 grams) (897 calories)	2g per tablespoon (10 grams) (53 calories)	Click to see complete nutrition facts for Flax Seeds
Sesame Seeds	18g per 100 gram serving (573 calories)	26g per cup (144 grams) (825 calories)	1.6g per tablespoon (9 grams) (52 calories)	Click to see complete nutrition facts for Whole Dried Sesame Seeds
Vital Wheat Gluten	75g per 100 gram serving (370 calories)	63g per 3oz serving (85 grams)	21g per ounce (28 grams) (104 calories)	Click to see complete nutrition facts for Vital Wheat Gluten
Tempeh (Cooked)	18g per 100 gram serving (196 calories)	15g per 3 ounce serving (84 grams) (165 calories)	5g per ounce (28 grams) (55 calories)	Click to see complete nutrition facts for Cooked Tempeh
Lentils	9g per 100 gram serving (114 calories)	18g per cup cooked (198 grams) (226 calories)		Click to see complete nutrition facts for Cooked Lentils
Lobster	26g per 100 gram serving (143 calories)	43g per lobster (163 grams) (233 calories)	22g per 3 ounce serving (85 grams) (122 calories)	Click to see complete nutrition facts for Lobster
Crab	19g per 100 gram serving (97 calories)	26g per King Crab leg (134 grams) (130 calories)	16g per 3 ounce serving (85 grams) (82 calories)	Click to see complete nutrition facts for Crab
Octopus	30g per 100 gram serving (164 calories)	25g per 3oz serving (85 grams) (139 calories)	8g per ounce (28 grams) (46 calories)	Click to see complete nutrition facts for Octopus
Fish Roe (Eggs)	29g per 100 gram serving (204 calories)	24g per 3oz serving (85 grams) (173 calories)	8g per ounce (28 grams) (57 calories)	Click to see complete nutrition facts for Fish Roe
Abalone	20g per 100 gram serving (189 calories)	17g per 3 ounce serving (85 grams) (161 calories)	6g per ounce (28 grams) (54 calories)	Click to see complete nutrition facts for Abalone
Whey Powder	13g per 100 gram serving (353 calories)	19g per cup (145 grams) (512 calories)	1g per tablespoon (8 grams) (28 calories)	Click to see complete nutrition facts for Sweet Whey Powder
Zwieback	10g per 100 gram serving (426 calories)	0.7g per piece (7 grams) (30 calories)	3g per ounce (28 grams) (119 calories)	Click to see complete nutrition facts for Zwieback
Yeast Extract Spread (Marmite)	28g per 100 gram serving (158 calories)	2g per teaspoon (6 grams) (9 calories)		Click to see complete nutrition facts for Yeast Extract Spread
Quinoa (Cooked)	4.4g per 100 gram serving (120 calories)	8.1g per cup cooked (185 grams) (222 calories)		Click to see complete nutrition facts for Cooked Quinoa

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

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

	Serving Size	Protein	Calories	Protein(g) per Calorie
Canned Tuna	1 can (165g / 6oz)	42 grams	191 calories	1g per 4.6cal
Dry Roasted Soybeans	1/4 Cup (43g)	17 grams	194 calories	1g per 11.4cal
3 Pieces of Cheese (Parmesan)	3 cubic inches (30g)	11 grams	117 calories	1g per 10.6cal
Dry Roasted Peanuts	1/4 Cup (37g)	9 grams	214 calories	1g per 23.8cal
Almonds	1/4 Cup (36g)	8 grams	206 calories	1g per 25.8cal
Pistachios	1/4 Cup (31g)	7 grams	176 calories	1g per 25.1cal
Sunflower Seeds	1/4 Cup (35g)	7 grams	205 calories	1g per 29.3cal
Non-Fat (Skim) Milk	1 cup (245g / 8oz)	8 grams	83 calories	1g per 10.4cal
Soymilk (Unsweetened)	1 cup (243g / 8oz)	7 grams	80 calories	1g per 11.4cal
Hard Boiled Egg	1 egg (50g)	6 grams	78 calories	1g per 13cal
Toasted Whole Wheat with Yeast Extract Spread (Marmite)	1 slice + 1 tsp (48g)	6 grams	137 calories	1g per 22.8cal

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 grams	Calories	Protein(g) per Calorie
Unsweetened Dry Gelatin	86 grams	335 calories	1g per 3.9cal
Egg White Powder	82 grams	376 calories	1g to 4.6cal
Soy Protein Isolate	81 grams	338 calories	1g to 4.2cal
Vital Wheat Gluten	75 grams	370 calories	1g to 4.9cal
Spirulina (Dried Seaweed)	58 grams	290 calories	1g to 5cal
De-fatted Peanut Flour	52 grams	327 calories	1g to 6.3cal
Low-fat Sunflower Seed Flour	48 grams	326 calories	1g to 6.8cal
Low-fat Soy Flour	47 grams	372 calories	1g to 7.9cal
Non-fat Milk Powder	36 grams	362 calories	1g to 10cal
Dried Whey	13 grams	353 calories	1g to 27.2cal

Recipes High in Protein (Especially for Vegans and Vegetarians)

Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Spicey Lentil Cabbage
Vegetarian Gumbo with Navy Beans
Low Sugar Chocolate Banana Pudding
Blackberry Apple Almond Salad
Pumpkin Soup with Yellow Split Peas
Lentil Soup

Further Reading

Buy High Protein Foods from Amazon.com

Parmesan, Romano Cheese, Mozzarella, Swiss Cheese, Dry Roasted Soybeans (Edamame), Organic Grass Fed Top Round Beef, Roasted Pumpkin Seeds, Squash Seeds, Dried Watermelon Seeds, Pork Loin, Yellowfin Tuna, Anchovies, Salmon, Halibut, Caviar, Yeast Extract Spread (Marmite), Crab, Lobster, Lentils, Peanuts, Vital Wheat Gluten, Octopus, Almonds, Dry Roasted Pistachios, Sunflower Seeds, Abalone, Unsweetened Cocoa Powder, Flax Seeds, Tempeh, Sesame Seeds, Tofu, Pine Nuts, Whey Powder, Eggs, Zwieback, Pecans, Skim Milk, Split Peas

4.8KShare 909Tweet 2.3KShare 939Share 276KShare

<- Beans and Legumes with the Most Protein

Grains with the Highest Protein to Carbohydrate Ratio ->

Comments.

Name:	Ashok
Location:	India
Subject:	Highest Protein Food - Spirulina
	I think the highest protein food must be spirulina. 1 kilogram of spirulina is equal 100 kgs of most vegetables.
	Posted on 2011-06-22 06:31:53

Name:	Lesli
Location:	Alaska, USA
Subject:	Ashok-Highest Protein Food
	Ashok, you are almost correct. There is one protein food just slightly higher in protein than spirulina, Blue Green Algae. These two protein foods are the highest in protein, per 100 grams, by weight, than any other protein food source that I have researched.
	Posted on 2011-09-02 14:15:48

Name:	Olivia
Subject:	Thanks!
	Thank You so much! I've recently decided I want to become a Pescatarian, and I'm the only one in my household who is. I'm 14 and I have to figure it all out by myself so this is so helpful!
	Posted on 2011-09-07 15:54:13

Name:	Anonymous
Subject:	Spirulina and Blue Green Algae
	Both may be the highest in protein, but not all proteins are created equally. The best forms of protein are whey concentrate, isolate and hydrolysate which are made from cow milk.
	Posted on 2011-09-28 07:12:53

Name:	Tbone
Location:	London
Subject:	Spirulina and Blue Green Algae
	If you are looking for a high natural source of untouched protein then this is your option. If you want meat with its trace elements of drugs, toxins, etc then meat is your option... consider which of these aid an alkaline body or acidic body system.
	Posted on 2011-11-07 04:51:02

Name:	Anonymous
Location:	Gold Coast
Subject:	Wheat Protein Percentage
	Is vital wheat gluten like Weet-Bix? The article says vital wheat gluten provides 75 grams of protein per 100 grams, so thats 75% protein? Is that correct?
	Posted on 2011-11-18 05:25:24

Name:	HealthAliciousNess
Subject:	RE: Wheat Protein Percentage
	Yes, you are right that vital wheat gluten (aka: Seitan) is 75% protein. This is not true for Weet-Bix which is only 11% protein. Here is a side by side nutrition facts comparison for both foods.
	Posted on 2011-11-21 04:00:15

Name:	Rick
Subject:	Protein that Builds Muscle
	What high protein foods help build muscle?
	Posted on 2011-12-28 16:19:19

Name:	Workout Girl
Subject:	100 Calorie Servings?
	Great article. Thanks for the insight. The only change I would make is in how you report the calories and food weight. For most people who are calorie conscious it's better to use 100 calories as a benchmark as I am not going to blow 534 calories on pine nuts for any reason including protein. :-) Using 100 calories surely lessens the amount of protein you are listing but using grams per 100 calories is the most useful way for the health conscious. For example: Pecans -- 1.3 grams of protein per 100 calories (14g) of pecans. Octopus -- 18.2 grams of protein per 100 calories (61g) of Octopus.
	Posted on 2012-01-12 19:58:36

Name:	HealthAliciousNess
Subject:	RE: 100 Calorie Servings?
	Thanks for your suggestion, a section detailing 100 calorie meals for protein will be created soon.
	Posted on 2012-01-12 19:58:36

Name:	Anonymous
Location:	USA
Subject:	RE: Spirulina
	Spirulina is Blue Green Algae!! @ Lesli Not sure why you consider the two to be different.
	Posted on 2012-01-30 12:58:06

Name:	Andreas
Location:	Germany
Subject:	Whey Protein
	Great article about Protein. Whey Protein is another great source to supplement protein. I highly can recommend whey protein. It helps to fuel your demands and needs of amino acids!
	Posted on 2012-02-01 05:37:03

Name:	Yogi
Location:	Canada
Subject:	re: Alkaline Body
	TBONE I have been searching for some credible evidence to suggest that having a more alkaline body will result in great health benifits. I am wondering where you find your research.
	Posted on 2012-02-05 00:15:22

Name:	Jane
Location:	St Paul
Subject:	Plant proteins are incomplete
	Maybe I missed it, but it did not mention that most plant proteins are incomplete. If you are attempting to fill your protein needs using just plants, please research combining proteins. Rice and beans are a classic combination.
	Posted on 2012-02-08 15:19:32

Name:	HealthAliciousNess
Subject:	RE: Plant proteins are incomplete
	Thanks for the suggestion, information about obtaining complete sources of protein with all the essential amino acids will be incorporated into the article.
	Posted on 2012-02-09 06:03:15

Name:	Anonymous
Subject:	Protein and amino-acid content
	Spirulina contains about 60% (51–71%) protein. It is a complete protein containing all essential amino acids, though with reduced amounts of methionine, cysteine and lysine when compared to the proteins of meat, eggs, and milk. It is, however, superior to typical plant protein, such as that from legumes. Overall, while spirulina is often marketed as an excellent source of protein, it is no better in this regard than milk or meat (in that they are all complete proteins), and is approximately 30 times more expensive per gram of protein. (Sourced from Wikipedia)
	Posted on 2012-03-11 18:55:30

Name:	Mujtaba
Location:	India
Subject:	Bananas and milk
	Guys does a banana milk shake provide high protien? I'm a beginner in gym and don't wonna get with supplements as they have many harmful effects. Please help.
	Posted on 2012-03-13 02:08:18

Name:	HealthAliciousNess
Subject:	RE: Bananas and milk
	Hi Mujtaba, thanks for your question. Bananas have very little protein but are a good source of complex carbohydrates, and are good to eat after a work out. Milk is a fairly good source of protein, try also to eat nuts, seeds, lentils, beans, and eggs. If you are not vegetarian, then fish can also be a great source of protein.
	Posted on 2012-03-13 02:13:10

Name:	Spencer
Location:	USA
Subject:	RE: Bananas and milk
	My smoothies consist of apple juice or pineapple juice and lots of organic fruits (berries, mango, bananas, peaches) and I also add some carrots, kale, and protein powder. If your like me you don't like eggs and other stuff like that in your smoothly, and just use protein powder to get some protein in my body. You just have to make sure there are minimal to no artificial flavored or sweeteners. I personally use whey protein powder.
	Posted on 2012-03-14 14:07:33

Name:	Merrie
Location:	Jamaica WI
Subject:	Protein Food Source
	The material on protein was greatly welcomed, because I wanted to know what food, what calories, and what gram each one has.
	Posted on 2012-03-19 18:05:01

Name:	Axeteve
Location:	India
Subject:	Essential 9 amino acids
	It'll be great if the same type of list is compiled for "essential 9 amino acids" with relative % of DV mentioned in brackets () will make it very useful.
	Posted on 2012-04-15 13:55:18

Name:	HealthAliciousNess
Subject:	RE: Essential 9 amino acids
	Hi Axeteve, thanks for the suggestion. A list of amino acids is being created. However, please note that there is not set DV for any of the amino acids and trying to determine a daily requirement has proved challenging to government advisory boards. The amino acids are essential though, as are complete sources of protein. Thanks again for your suggestion.
	Posted on 2012-04-15 13:55:18

Name:	Fred Schulz
Location:	Sydney - Australia
Subject:	Protein foods for gout
	My Doctor has told me to stay away from high protein foods, any suggestions as to what foods containing proteins that I can eat, so I can control my severe gout attacks. Thanks, Fred
	Posted on 2012-04-19 19:14:30

Name:	HealthAliciousNess
Subject:	RE: Protein foods for gout
	Hi Fred, thanks for your question and sorry to hear of your condition. Both this study and this study on protein foods and gout conclude that protein from meat and seafood increases uric acid levels and risk of gout. Protein from dairy sources correlated with lower uric acid levels and decreased risk of gout. Protein from plant foods appeared to have no affect. So you are recommended to stay away from meat and seafood and focus instead on dairy (low-fat milk, low-fat yogurt) and also vegetable sources of protein like nuts and seeds, tofu, but not legumes. The National Library of Medicine article on Gout also suggests you avoid alcohol, anchovies, sardines, oils, herring, organ meat (liver, kidney, and sweetbreads), legumes (dried beans and peas), gravies,

Read more at http://www.healthaliciousness.com/articles/foods-highest-in-protein.php#p5pkSkzOhhP74mOH.99

Top 10 Foods Highest in Protein

Share4.8K Tweet909 Share2.3K Share939 Share276K

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed 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. Below is a list of common 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: 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.

Advertisement

---

---

The Top 10 High Protein Foods by Nutrient Density (Protein per Gram)

#1: Spirulina (Buy from Amazon.com)	58g per 100 grams	4g per tablespoon (7 grams)	1g protein per 5 calories	Click to see complete nutrition facts for Spirulina
#2: Parmesan Cheese	42g per 100 grams	2g per tablespoon (5 grams)	1g protein per 11 calories	Click to see complete nutrition facts for Parmesan Cheese
#3: Dry Roasted Soy Beans	40g per 100 grams	68g per cup (172 grams)	1g protein per 11.3 calories	Click to see complete nutrition facts for Dry Roasted Soybeans
#4: Lean Veal and Beef	37g per 100 grams	31g per 3 ounce serving (85 grams)	1g protein per 5.5 calories	Click to see complete nutrition facts for Lean Veal
#5: Lamb (Shoulder)	36g per 100 grams	20g per chop (55 grams)	1g protein per 7.9 calories	Click to see complete nutrition facts for Lamb Shoulder
#6: Chicken and Turkey Breast	33g per 100 grams	58g in a chicken breast (172 grams)	1g protein per 5.6 calories	Click to see complete nutrition facts for Dried Cod
#7: Squash and Pumpkin Seeds	33g per 100 grams	9g per ounce (28 grams)	1g protein per 15.8 calories	Click to see complete nutrition facts for Squash and Pumpkin Seeds
#8: Non-fat Mozzarella	32g per 100 grams	36g per cup shredded (113 grams)	1g protein per 4.7 calories	Click to see complete nutrition facts for Non-fat Mozzarella
#9: Fish (Tuna)	30g per 100 grams	26g per 3 ounce serving (85 grams)	1g protein per 4.6 calories	Click to see complete nutrition facts for Tuna Fish
#10: Pork Loin (Chops)	30g per 100 grams	23g per chop (78 grams, ~3oz)	1g protein per 9.2 calories	Click to see complete nutrition facts for Pork Chops

---

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)

Almonds	21g per 100 gram serving (575 calories)	30g per cup (143 grams) (822 calories)	6g per ounce (28 grams) (161 calories)	Click to see complete nutrition facts for Almonds
Pistachios (Dry Roasted)	21g per 100 gram serving (571 calories)	26g per cup (123 grams) (702 calories)	6g per ounce (28 grams) (160 calories)	Click to see complete nutrition facts for Pistachios
Peanuts	24g per 100 gram serving (585 calories)	35g per cup (146 grams) (854 calories)	7g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Peanuts
Pine Nuts	14g per 100 gram serving (673 calories)	19g per cup (135 grams) (909 calories)	4g per ounce (28 grams) (188 calories)	Click to see complete nutrition facts for Pine Nuts
Pecans	9g per 100 gram serving (691 calories)	9g per cup (99 grams) (684 calories)	2.6g per ounce (28 grams) (193 calories)	Click to see complete nutrition facts for Pecans
Sunflower Seeds	21g per 100 gram serving (584 calories)	30g per cup (140 grams) (818 calories)	6g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Sunflower Seeds
Cocoa Powder (Unsweetened)	20g per 100 gram serving (229 calories)	17g per cup (86 grams) (197 calories)	1g per tablespoon (5 grams) (11 calories)	Click to see complete nutrition facts for Unsweetened Cocoa Powder
Flax Seeds	18g per 100 gram serving (534 calories)	31g per cup (168 grams) (897 calories)	2g per tablespoon (10 grams) (53 calories)	Click to see complete nutrition facts for Flax Seeds
Sesame Seeds	18g per 100 gram serving (573 calories)	26g per cup (144 grams) (825 calories)	1.6g per tablespoon (9 grams) (52 calories)	Click to see complete nutrition facts for Whole Dried Sesame Seeds
Vital Wheat Gluten	75g per 100 gram serving (370 calories)	63g per 3oz serving (85 grams)	21g per ounce (28 grams) (104 calories)	Click to see complete nutrition facts for Vital Wheat Gluten
Tempeh (Cooked)	18g per 100 gram serving (196 calories)	15g per 3 ounce serving (84 grams) (165 calories)	5g per ounce (28 grams) (55 calories)	Click to see complete nutrition facts for Cooked Tempeh
Lentils	9g per 100 gram serving (114 calories)	18g per cup cooked (198 grams) (226 calories)		Click to see complete nutrition facts for Cooked Lentils
Lobster	26g per 100 gram serving (143 calories)	43g per lobster (163 grams) (233 calories)	22g per 3 ounce serving (85 grams) (122 calories)	Click to see complete nutrition facts for Lobster
Crab	19g per 100 gram serving (97 calories)	26g per King Crab leg (134 grams) (130 calories)	16g per 3 ounce serving (85 grams) (82 calories)	Click to see complete nutrition facts for Crab
Octopus	30g per 100 gram serving (164 calories)	25g per 3oz serving (85 grams) (139 calories)	8g per ounce (28 grams) (46 calories)	Click to see complete nutrition facts for Octopus
Fish Roe (Eggs)	29g per 100 gram serving (204 calories)	24g per 3oz serving (85 grams) (173 calories)	8g per ounce (28 grams) (57 calories)	Click to see complete nutrition facts for Fish Roe
Abalone	20g per 100 gram serving (189 calories)	17g per 3 ounce serving (85 grams) (161 calories)	6g per ounce (28 grams) (54 calories)	Click to see complete nutrition facts for Abalone
Whey Powder	13g per 100 gram serving (353 calories)	19g per cup (145 grams) (512 calories)	1g per tablespoon (8 grams) (28 calories)	Click to see complete nutrition facts for Sweet Whey Powder
Zwieback	10g per 100 gram serving (426 calories)	0.7g per piece (7 grams) (30 calories)	3g per ounce (28 grams) (119 calories)	Click to see complete nutrition facts for Zwieback
Yeast Extract Spread (Marmite)	28g per 100 gram serving (158 calories)	2g per teaspoon (6 grams) (9 calories)		Click to see complete nutrition facts for Yeast Extract Spread
Quinoa (Cooked)	4.4g per 100 gram serving (120 calories)	8.1g per cup cooked (185 grams) (222 calories)		Click to see complete nutrition facts for Cooked Quinoa

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

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

	Serving Size	Protein	Calories	Protein(g) per Calorie
Canned Tuna	1 can (165g / 6oz)	42 grams	191 calories	1g per 4.6cal
Dry Roasted Soybeans	1/4 Cup (43g)	17 grams	194 calories	1g per 11.4cal
3 Pieces of Cheese (Parmesan)	3 cubic inches (30g)	11 grams	117 calories	1g per 10.6cal
Dry Roasted Peanuts	1/4 Cup (37g)	9 grams	214 calories	1g per 23.8cal
Almonds	1/4 Cup (36g)	8 grams	206 calories	1g per 25.8cal
Pistachios	1/4 Cup (31g)	7 grams	176 calories	1g per 25.1cal
Sunflower Seeds	1/4 Cup (35g)	7 grams	205 calories	1g per 29.3cal
Non-Fat (Skim) Milk	1 cup (245g / 8oz)	8 grams	83 calories	1g per 10.4cal
Soymilk (Unsweetened)	1 cup (243g / 8oz)	7 grams	80 calories	1g per 11.4cal
Hard Boiled Egg	1 egg (50g)	6 grams	78 calories	1g per 13cal
Toasted Whole Wheat with Yeast Extract Spread (Marmite)	1 slice + 1 tsp (48g)	6 grams	137 calories	1g per 22.8cal

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 grams	Calories	Protein(g) per Calorie
Unsweetened Dry Gelatin	86 grams	335 calories	1g per 3.9cal
Egg White Powder	82 grams	376 calories	1g to 4.6cal
Soy Protein Isolate	81 grams	338 calories	1g to 4.2cal
Vital Wheat Gluten	75 grams	370 calories	1g to 4.9cal
Spirulina (Dried Seaweed)	58 grams	290 calories	1g to 5cal
De-fatted Peanut Flour	52 grams	327 calories	1g to 6.3cal
Low-fat Sunflower Seed Flour	48 grams	326 calories	1g to 6.8cal
Low-fat Soy Flour	47 grams	372 calories	1g to 7.9cal
Non-fat Milk Powder	36 grams	362 calories	1g to 10cal
Dried Whey	13 grams	353 calories	1g to 27.2cal

Recipes High in Protein (Especially for Vegans and Vegetarians)

Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Spicey Lentil Cabbage
Vegetarian Gumbo with Navy Beans
Low Sugar Chocolate Banana Pudding
Blackberry Apple Almond Salad
Pumpkin Soup with Yellow Split Peas
Lentil Soup

Further Reading

Buy High Protein Foods from Amazon.com

Parmesan, Romano Cheese, Mozzarella, Swiss Cheese, Dry Roasted Soybeans (Edamame), Organic Grass Fed Top Round Beef, Roasted Pumpkin Seeds, Squash Seeds, Dried Watermelon Seeds, Pork Loin, Yellowfin Tuna, Anchovies, Salmon, Halibut, Caviar, Yeast Extract Spread (Marmite), Crab, Lobster, Lentils, Peanuts, Vital Wheat Gluten, Octopus, Almonds, Dry Roasted Pistachios, Sunflower Seeds, Abalone, Unsweetened Cocoa Powder, Flax Seeds, Tempeh, Sesame Seeds, Tofu, Pine Nuts, Whey Powder, Eggs, Zwieback, Pecans, Skim Milk, Split Peas

4.8KShare 909Tweet 2.3KShare 939Share 276KShare

<- Beans and Legumes with the Most Protein

Grains with the Highest Protein to Carbohydrate Ratio ->

Comments.

Name:	Ashok
Location:	India
Subject:	Highest Protein Food - Spirulina
	I think the highest protein food must be spirulina. 1 kilogram of spirulina is equal 100 kgs of most vegetables.
	Posted on 2011-06-22 06:31:53

Name:	Lesli
Location:	Alaska, USA
Subject:	Ashok-Highest Protein Food
	Ashok, you are almost correct. There is one protein food just slightly higher in protein than spirulina, Blue Green Algae. These two protein foods are the highest in protein, per 100 grams, by weight, than any other protein food source that I have researched.
	Posted on 2011-09-02 14:15:48

Name:	Olivia
Subject:	Thanks!
	Thank You so much! I've recently decided I want to become a Pescatarian, and I'm the only one in my household who is. I'm 14 and I have to figure it all out by myself so this is so helpful!
	Posted on 2011-09-07 15:54:13

Name:	Anonymous
Subject:	Spirulina and Blue Green Algae
	Both may be the highest in protein, but not all proteins are created equally. The best forms of protein are whey concentrate, isolate and hydrolysate which are made from cow milk.
	Posted on 2011-09-28 07:12:53

Name:	Tbone
Location:	London
Subject:	Spirulina and Blue Green Algae
	If you are looking for a high natural source of untouched protein then this is your option. If you want meat with its trace elements of drugs, toxins, etc then meat is your option... consider which of these aid an alkaline body or acidic body system.
	Posted on 2011-11-07 04:51:02

Name:	Anonymous
Location:	Gold Coast
Subject:	Wheat Protein Percentage
	Is vital wheat gluten like Weet-Bix? The article says vital wheat gluten provides 75 grams of protein per 100 grams, so thats 75% protein? Is that correct?
	Posted on 2011-11-18 05:25:24

Name:	HealthAliciousNess
Subject:	RE: Wheat Protein Percentage
	Yes, you are right that vital wheat gluten (aka: Seitan) is 75% protein. This is not true for Weet-Bix which is only 11% protein. Here is a side by side nutrition facts comparison for both foods.
	Posted on 2011-11-21 04:00:15

Name:	Rick
Subject:	Protein that Builds Muscle
	What high protein foods help build muscle?
	Posted on 2011-12-28 16:19:19

Name:	Workout Girl
Subject:	100 Calorie Servings?
	Great article. Thanks for the insight. The only change I would make is in how you report the calories and food weight. For most people who are calorie conscious it's better to use 100 calories as a benchmark as I am not going to blow 534 calories on pine nuts for any reason including protein. :-) Using 100 calories surely lessens the amount of protein you are listing but using grams per 100 calories is the most useful way for the health conscious. For example: Pecans -- 1.3 grams of protein per 100 calories (14g) of pecans. Octopus -- 18.2 grams of protein per 100 calories (61g) of Octopus.
	Posted on 2012-01-12 19:58:36

Name:	HealthAliciousNess
Subject:	RE: 100 Calorie Servings?
	Thanks for your suggestion, a section detailing 100 calorie meals for protein will be created soon.
	Posted on 2012-01-12 19:58:36

Name:	Anonymous
Location:	USA
Subject:	RE: Spirulina
	Spirulina is Blue Green Algae!! @ Lesli Not sure why you consider the two to be different.
	Posted on 2012-01-30 12:58:06

Name:	Andreas
Location:	Germany
Subject:	Whey Protein
	Great article about Protein. Whey Protein is another great source to supplement protein. I highly can recommend whey protein. It helps to fuel your demands and needs of amino acids!
	Posted on 2012-02-01 05:37:03

Name:	Yogi
Location:	Canada
Subject:	re: Alkaline Body
	TBONE I have been searching for some credible evidence to suggest that having a more alkaline body will result in great health benifits. I am wondering where you find your research.
	Posted on 2012-02-05 00:15:22

Name:	Jane
Location:	St Paul
Subject:	Plant proteins are incomplete
	Maybe I missed it, but it did not mention that most plant proteins are incomplete. If you are attempting to fill your protein needs using just plants, please research combining proteins. Rice and beans are a classic combination.
	Posted on 2012-02-08 15:19:32

Name:	HealthAliciousNess
Subject:	RE: Plant proteins are incomplete
	Thanks for the suggestion, information about obtaining complete sources of protein with all the essential amino acids will be incorporated into the article.
	Posted on 2012-02-09 06:03:15

Name:	Anonymous
Subject:	Protein and amino-acid content
	Spirulina contains about 60% (51–71%) protein. It is a complete protein containing all essential amino acids, though with reduced amounts of methionine, cysteine and lysine when compared to the proteins of meat, eggs, and milk. It is, however, superior to typical plant protein, such as that from legumes. Overall, while spirulina is often marketed as an excellent source of protein, it is no better in this regard than milk or meat (in that they are all complete proteins), and is approximately 30 times more expensive per gram of protein. (Sourced from Wikipedia)
	Posted on 2012-03-11 18:55:30

Name:	Mujtaba
Location:	India
Subject:	Bananas and milk
	Guys does a banana milk shake provide high protien? I'm a beginner in gym and don't wonna get with supplements as they have many harmful effects. Please help.
	Posted on 2012-03-13 02:08:18

Name:	HealthAliciousNess
Subject:	RE: Bananas and milk
	Hi Mujtaba, thanks for your question. Bananas have very little protein but are a good source of complex carbohydrates, and are good to eat after a work out. Milk is a fairly good source of protein, try also to eat nuts, seeds, lentils, beans, and eggs. If you are not vegetarian, then fish can also be a great source of protein.
	Posted on 2012-03-13 02:13:10

Name:	Spencer
Location:	USA
Subject:	RE: Bananas and milk
	My smoothies consist of apple juice or pineapple juice and lots of organic fruits (berries, mango, bananas, peaches) and I also add some carrots, kale, and protein powder. If your like me you don't like eggs and other stuff like that in your smoothly, and just use protein powder to get some protein in my body. You just have to make sure there are minimal to no artificial flavored or sweeteners. I personally use whey protein powder.
	Posted on 2012-03-14 14:07:33

Name:	Merrie
Location:	Jamaica WI
Subject:	Protein Food Source
	The material on protein was greatly welcomed, because I wanted to know what food, what calories, and what gram each one has.
	Posted on 2012-03-19 18:05:01

Name:	Axeteve
Location:	India
Subject:	Essential 9 amino acids
	It'll be great if the same type of list is compiled for "essential 9 amino acids" with relative % of DV mentioned in brackets () will make it very useful.
	Posted on 2012-04-15 13:55:18

Name:	HealthAliciousNess
Subject:	RE: Essential 9 amino acids
	Hi Axeteve, thanks for the suggestion. A list of amino acids is being created. However, please note that there is not set DV for any of the amino acids and trying to determine a daily requirement has proved challenging to government advisory boards. The amino acids are essential though, as are complete sources of protein. Thanks again for your suggestion.
	Posted on 2012-04-15 13:55:18

Name:	Fred Schulz
Location:	Sydney - Australia
Subject:	Protein foods for gout
	My Doctor has told me to stay away from high protein foods, any suggestions as to what foods containing proteins that I can eat, so I can control my severe gout attacks. Thanks, Fred
	Posted on 2012-04-19 19:14:30

Name:	HealthAliciousNess
Subject:	RE: Protein foods for gout
	Hi Fred, thanks for your question and sorry to hear of your condition. Both this study and this study on protein foods and gout conclude that protein from meat and seafood increases uric acid levels and risk of gout. Protein from dairy sources correlated with lower uric acid levels and decreased risk of gout. Protein from plant foods appeared to have no affect. So you are recommended to stay away from meat and seafood and focus instead on dairy (low-fat milk, low-fat yogurt) and also vegetable sources of protein like nuts and seeds, tofu, but not legumes. The National Library of Medicine article on Gout also suggests you avoid alcohol, anchovies, sardines, oils, herring, organ meat (liver, kidney, and sweetbreads), legumes (dried beans and peas), gravies,

Read more at http://www.healthaliciousness.com/articles/foods-highest-in-protein.php#p5pkSkzOhhP74mOH.99

Top 10 Foods Highest in Protein

Share4.8K Tweet909 Share2.3K Share939 Share276K

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed 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. Below is a list of common 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: 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.

Advertisement

---

---

The Top 10 High Protein Foods by Nutrient Density (Protein per Gram)

#1: Spirulina (Buy from Amazon.com)	58g per 100 grams	4g per tablespoon (7 grams)	1g protein per 5 calories	Click to see complete nutrition facts for Spirulina
#2: Parmesan Cheese	42g per 100 grams	2g per tablespoon (5 grams)	1g protein per 11 calories	Click to see complete nutrition facts for Parmesan Cheese
#3: Dry Roasted Soy Beans	40g per 100 grams	68g per cup (172 grams)	1g protein per 11.3 calories	Click to see complete nutrition facts for Dry Roasted Soybeans
#4: Lean Veal and Beef	37g per 100 grams	31g per 3 ounce serving (85 grams)	1g protein per 5.5 calories	Click to see complete nutrition facts for Lean Veal
#5: Lamb (Shoulder)	36g per 100 grams	20g per chop (55 grams)	1g protein per 7.9 calories	Click to see complete nutrition facts for Lamb Shoulder
#6: Chicken and Turkey Breast	33g per 100 grams	58g in a chicken breast (172 grams)	1g protein per 5.6 calories	Click to see complete nutrition facts for Dried Cod
#7: Squash and Pumpkin Seeds	33g per 100 grams	9g per ounce (28 grams)	1g protein per 15.8 calories	Click to see complete nutrition facts for Squash and Pumpkin Seeds
#8: Non-fat Mozzarella	32g per 100 grams	36g per cup shredded (113 grams)	1g protein per 4.7 calories	Click to see complete nutrition facts for Non-fat Mozzarella
#9: Fish (Tuna)	30g per 100 grams	26g per 3 ounce serving (85 grams)	1g protein per 4.6 calories	Click to see complete nutrition facts for Tuna Fish
#10: Pork Loin (Chops)	30g per 100 grams	23g per chop (78 grams, ~3oz)	1g protein per 9.2 calories	Click to see complete nutrition facts for Pork Chops

---

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)

Almonds	21g per 100 gram serving (575 calories)	30g per cup (143 grams) (822 calories)	6g per ounce (28 grams) (161 calories)	Click to see complete nutrition facts for Almonds
Pistachios (Dry Roasted)	21g per 100 gram serving (571 calories)	26g per cup (123 grams) (702 calories)	6g per ounce (28 grams) (160 calories)	Click to see complete nutrition facts for Pistachios
Peanuts	24g per 100 gram serving (585 calories)	35g per cup (146 grams) (854 calories)	7g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Peanuts
Pine Nuts	14g per 100 gram serving (673 calories)	19g per cup (135 grams) (909 calories)	4g per ounce (28 grams) (188 calories)	Click to see complete nutrition facts for Pine Nuts
Pecans	9g per 100 gram serving (691 calories)	9g per cup (99 grams) (684 calories)	2.6g per ounce (28 grams) (193 calories)	Click to see complete nutrition facts for Pecans
Sunflower Seeds	21g per 100 gram serving (584 calories)	30g per cup (140 grams) (818 calories)	6g per ounce (28 grams) (164 calories)	Click to see complete nutrition facts for Sunflower Seeds
Cocoa Powder (Unsweetened)	20g per 100 gram serving (229 calories)	17g per cup (86 grams) (197 calories)	1g per tablespoon (5 grams) (11 calories)	Click to see complete nutrition facts for Unsweetened Cocoa Powder
Flax Seeds	18g per 100 gram serving (534 calories)	31g per cup (168 grams) (897 calories)	2g per tablespoon (10 grams) (53 calories)	Click to see complete nutrition facts for Flax Seeds
Sesame Seeds	18g per 100 gram serving (573 calories)	26g per cup (144 grams) (825 calories)	1.6g per tablespoon (9 grams) (52 calories)	Click to see complete nutrition facts for Whole Dried Sesame Seeds
Vital Wheat Gluten	75g per 100 gram serving (370 calories)	63g per 3oz serving (85 grams)	21g per ounce (28 grams) (104 calories)	Click to see complete nutrition facts for Vital Wheat Gluten
Tempeh (Cooked)	18g per 100 gram serving (196 calories)	15g per 3 ounce serving (84 grams) (165 calories)	5g per ounce (28 grams) (55 calories)	Click to see complete nutrition facts for Cooked Tempeh
Lentils	9g per 100 gram serving (114 calories)	18g per cup cooked (198 grams) (226 calories)		Click to see complete nutrition facts for Cooked Lentils
Lobster	26g per 100 gram serving (143 calories)	43g per lobster (163 grams) (233 calories)	22g per 3 ounce serving (85 grams) (122 calories)	Click to see complete nutrition facts for Lobster
Crab	19g per 100 gram serving (97 calories)	26g per King Crab leg (134 grams) (130 calories)	16g per 3 ounce serving (85 grams) (82 calories)	Click to see complete nutrition facts for Crab
Octopus	30g per 100 gram serving (164 calories)	25g per 3oz serving (85 grams) (139 calories)	8g per ounce (28 grams) (46 calories)	Click to see complete nutrition facts for Octopus
Fish Roe (Eggs)	29g per 100 gram serving (204 calories)	24g per 3oz serving (85 grams) (173 calories)	8g per ounce (28 grams) (57 calories)	Click to see complete nutrition facts for Fish Roe
Abalone	20g per 100 gram serving (189 calories)	17g per 3 ounce serving (85 grams) (161 calories)	6g per ounce (28 grams) (54 calories)	Click to see complete nutrition facts for Abalone
Whey Powder	13g per 100 gram serving (353 calories)	19g per cup (145 grams) (512 calories)	1g per tablespoon (8 grams) (28 calories)	Click to see complete nutrition facts for Sweet Whey Powder
Zwieback	10g per 100 gram serving (426 calories)	0.7g per piece (7 grams) (30 calories)	3g per ounce (28 grams) (119 calories)	Click to see complete nutrition facts for Zwieback
Yeast Extract Spread (Marmite)	28g per 100 gram serving (158 calories)	2g per teaspoon (6 grams) (9 calories)		Click to see complete nutrition facts for Yeast Extract Spread
Quinoa (Cooked)	4.4g per 100 gram serving (120 calories)	8.1g per cup cooked (185 grams) (222 calories)		Click to see complete nutrition facts for Cooked Quinoa

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

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

	Serving Size	Protein	Calories	Protein(g) per Calorie
Canned Tuna	1 can (165g / 6oz)	42 grams	191 calories	1g per 4.6cal
Dry Roasted Soybeans	1/4 Cup (43g)	17 grams	194 calories	1g per 11.4cal
3 Pieces of Cheese (Parmesan)	3 cubic inches (30g)	11 grams	117 calories	1g per 10.6cal
Dry Roasted Peanuts	1/4 Cup (37g)	9 grams	214 calories	1g per 23.8cal
Almonds	1/4 Cup (36g)	8 grams	206 calories	1g per 25.8cal
Pistachios	1/4 Cup (31g)	7 grams	176 calories	1g per 25.1cal
Sunflower Seeds	1/4 Cup (35g)	7 grams	205 calories	1g per 29.3cal
Non-Fat (Skim) Milk	1 cup (245g / 8oz)	8 grams	83 calories	1g per 10.4cal
Soymilk (Unsweetened)	1 cup (243g / 8oz)	7 grams	80 calories	1g per 11.4cal
Hard Boiled Egg	1 egg (50g)	6 grams	78 calories	1g per 13cal
Toasted Whole Wheat with Yeast Extract Spread (Marmite)	1 slice + 1 tsp (48g)	6 grams	137 calories	1g per 22.8cal

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 grams	Calories	Protein(g) per Calorie
Unsweetened Dry Gelatin	86 grams	335 calories	1g per 3.9cal
Egg White Powder	82 grams	376 calories	1g to 4.6cal
Soy Protein Isolate	81 grams	338 calories	1g to 4.2cal
Vital Wheat Gluten	75 grams	370 calories	1g to 4.9cal
Spirulina (Dried Seaweed)	58 grams	290 calories	1g to 5cal
De-fatted Peanut Flour	52 grams	327 calories	1g to 6.3cal
Low-fat Sunflower Seed Flour	48 grams	326 calories	1g to 6.8cal
Low-fat Soy Flour	47 grams	372 calories	1g to 7.9cal
Non-fat Milk Powder	36 grams	362 calories	1g to 10cal
Dried Whey	13 grams	353 calories	1g to 27.2cal

Recipes High in Protein (Especially for Vegans and Vegetarians)

Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage
Split Pea Salad
Spicey Lentil Cabbage
Vegetarian Gumbo with Navy Beans
Low Sugar Chocolate Banana Pudding
Blackberry Apple Almond Salad
Pumpkin Soup with Yellow Split Peas
Lentil Soup

Further Reading

Buy High Protein Foods from Amazon.com

Parmesan, Romano Cheese, Mozzarella, Swiss Cheese, Dry Roasted Soybeans (Edamame), Organic Grass Fed Top Round Beef, Roasted Pumpkin Seeds, Squash Seeds, Dried Watermelon Seeds, Pork Loin, Yellowfin Tuna, Anchovies, Salmon, Halibut, Caviar, Yeast Extract Spread (Marmite), Crab, Lobster, Lentils, Peanuts, Vital Wheat Gluten, Octopus, Almonds, Dry Roasted Pistachios, Sunflower Seeds, Abalone, Unsweetened Cocoa Powder, Flax Seeds, Tempeh, Sesame Seeds, Tofu, Pine Nuts, Whey Powder, Eggs, Zwieback, Pecans, Skim Milk, Split Peas

4.8KShare 909Tweet 2.3KShare 939Share 276KShare

<- Beans and Legumes with the Most Protein

Grains with the Highest Protein to Carbohydrate Ratio ->

Comments.

Name:	Ashok
Location:	India
Subject:	Highest Protein Food - Spirulina
	I think the highest protein food must be spirulina. 1 kilogram of spirulina is equal 100 kgs of most vegetables.
	Posted on 2011-06-22 06:31:53

Name:	Lesli
Location:	Alaska, USA
Subject:	Ashok-Highest Protein Food
	Ashok, you are almost correct. There is one protein food just slightly higher in protein than spirulina, Blue Green Algae. These two protein foods are the highest in protein, per 100 grams, by weight, than any other protein food source that I have researched.
	Posted on 2011-09-02 14:15:48

Name:	Olivia
Subject:	Thanks!
	Thank You so much! I've recently decided I want to become a Pescatarian, and I'm the only one in my household who is. I'm 14 and I have to figure it all out by myself so this is so helpful!
	Posted on 2011-09-07 15:54:13

Name:	Anonymous
Subject:	Spirulina and Blue Green Algae
	Both may be the highest in protein, but not all proteins are created equally. The best forms of protein are whey concentrate, isolate and hydrolysate which are made from cow milk.
	Posted on 2011-09-28 07:12:53

Name:	Tbone
Location:	London
Subject:	Spirulina and Blue Green Algae
	If you are looking for a high natural source of untouched protein then this is your option. If you want meat with its trace elements of drugs, toxins, etc then meat is your option... consider which of these aid an alkaline body or acidic body system.
	Posted on 2011-11-07 04:51:02

Name:	Anonymous
Location:	Gold Coast
Subject:	Wheat Protein Percentage
	Is vital wheat gluten like Weet-Bix? The article says vital wheat gluten provides 75 grams of protein per 100 grams, so thats 75% protein? Is that correct?
	Posted on 2011-11-18 05:25:24

Name:	HealthAliciousNess
Subject:	RE: Wheat Protein Percentage
	Yes, you are right that vital wheat gluten (aka: Seitan) is 75% protein. This is not true for Weet-Bix which is only 11% protein. Here is a side by side nutrition facts comparison for both foods.
	Posted on 2011-11-21 04:00:15

Name:	Rick
Subject:	Protein that Builds Muscle
	What high protein foods help build muscle?
	Posted on 2011-12-28 16:19:19

Name:	Workout Girl
Subject:	100 Calorie Servings?
	Great article. Thanks for the insight. The only change I would make is in how you report the calories and food weight. For most people who are calorie conscious it's better to use 100 calories as a benchmark as I am not going to blow 534 calories on pine nuts for any reason including protein. :-) Using 100 calories surely lessens the amount of protein you are listing but using grams per 100 calories is the most useful way for the health conscious. For example: Pecans -- 1.3 grams of protein per 100 calories (14g) of pecans. Octopus -- 18.2 grams of protein per 100 calories (61g) of Octopus.
	Posted on 2012-01-12 19:58:36

Name:	HealthAliciousNess
Subject:	RE: 100 Calorie Servings?
	Thanks for your suggestion, a section detailing 100 calorie meals for protein will be created soon.
	Posted on 2012-01-12 19:58:36

Name:	Anonymous
Location:	USA
Subject:	RE: Spirulina
	Spirulina is Blue Green Algae!! @ Lesli Not sure why you consider the two to be different.
	Posted on 2012-01-30 12:58:06

Name:	Andreas
Location:	Germany
Subject:	Whey Protein
	Great article about Protein. Whey Protein is another great source to supplement protein. I highly can recommend whey protein. It helps to fuel your demands and needs of amino acids!
	Posted on 2012-02-01 05:37:03

Name:	Yogi
Location:	Canada
Subject:	re: Alkaline Body
	TBONE I have been searching for some credible evidence to suggest that having a more alkaline body will result in great health benifits. I am wondering where you find your research.
	Posted on 2012-02-05 00:15:22

Name:	Jane
Location:	St Paul
Subject:	Plant proteins are incomplete
	Maybe I missed it, but it did not mention that most plant proteins are incomplete. If you are attempting to fill your protein needs using just plants, please research combining proteins. Rice and beans are a classic combination.
	Posted on 2012-02-08 15:19:32

Name:	HealthAliciousNess
Subject:	RE: Plant proteins are incomplete
	Thanks for the suggestion, information about obtaining complete sources of protein with all the essential amino acids will be incorporated into the article.
	Posted on 2012-02-09 06:03:15

Name:	Anonymous
Subject:	Protein and amino-acid content
	Spirulina contains about 60% (51–71%) protein. It is a complete protein containing all essential amino acids, though with reduced amounts of methionine, cysteine and lysine when compared to the proteins of meat, eggs, and milk. It is, however, superior to typical plant protein, such as that from legumes. Overall, while spirulina is often marketed as an excellent source of protein, it is no better in this regard than milk or meat (in that they are all complete proteins), and is approximately 30 times more expensive per gram of protein. (Sourced from Wikipedia)
	Posted on 2012-03-11 18:55:30

Name:	Mujtaba
Location:	India
Subject:	Bananas and milk
	Guys does a banana milk shake provide high protien? I'm a beginner in gym and don't wonna get with supplements as they have many harmful effects. Please help.
	Posted on 2012-03-13 02:08:18

Name:	HealthAliciousNess
Subject:	RE: Bananas and milk
	Hi Mujtaba, thanks for your question. Bananas have very little protein but are a good source of complex carbohydrates, and are good to eat after a work out. Milk is a fairly good source of protein, try also to eat nuts, seeds, lentils, beans, and eggs. If you are not vegetarian, then fish can also be a great source of protein.
	Posted on 2012-03-13 02:13:10

Name:	Spencer
Location:	USA
Subject:	RE: Bananas and milk
	My smoothies consist of apple juice or pineapple juice and lots of organic fruits (berries, mango, bananas, peaches) and I also add some carrots, kale, and protein powder. If your like me you don't like eggs and other stuff like that in your smoothly, and just use protein powder to get some protein in my body. You just have to make sure there are minimal to no artificial flavored or sweeteners. I personally use whey protein powder.
	Posted on 2012-03-14 14:07:33

Name:	Merrie
Location:	Jamaica WI
Subject:	Protein Food Source
	The material on protein was greatly welcomed, because I wanted to know what food, what calories, and what gram each one has.
	Posted on 2012-03-19 18:05:01

Name:	Axeteve
Location:	India
Subject:	Essential 9 amino acids
	It'll be great if the same type of list is compiled for "essential 9 amino acids" with relative % of DV mentioned in brackets () will make it very useful.
	Posted on 2012-04-15 13:55:18

Name:	HealthAliciousNess
Subject:	RE: Essential 9 amino acids
	Hi Axeteve, thanks for the suggestion. A list of amino acids is being created. However, please note that there is not set DV for any of the amino acids and trying to determine a daily requirement has proved challenging to government advisory boards. The amino acids are essential though, as are complete sources of protein. Thanks again for your suggestion.
	Posted on 2012-04-15 13:55:18

Name:	Fred Schulz
Location:	Sydney - Australia
Subject:	Protein foods for gout
	My Doctor has told me to stay away from high protein foods, any suggestions as to what foods containing proteins that I can eat, so I can control my severe gout attacks. Thanks, Fred
	Posted on 2012-04-19 19:14:30

Name:	HealthAliciousNess
Subject:	RE: Protein foods for gout
	Hi Fred, thanks for your question and sorry to hear of your condition. Both this study and this study on protein foods and gout conclude that protein from meat and seafood increases uric acid levels and risk of gout. Protein from dairy sources correlated with lower uric acid levels and decreased risk of gout. Protein from plant foods appeared to have no affect. So you are recommended to stay away from meat and seafood and focus instead on dairy (low-fat milk, low-fat yogurt) and also vegetable sources of protein like nuts and seeds, tofu, but not legumes. The National Library of Medicine article on Gout also suggests you avoid alcohol, anchovies, sardines, oils, herring, organ meat (liver, kidney, and sweetbreads), legumes (dried beans and peas), gravies,

Read more at http://www.healthaliciousness.com/articles/foods-highest-in-protein.php#p5pkSkzOhhP74mOH.99

Top 10 Foods Highest in Protein

Share4.8K Tweet909 Share2.3K Share939 Share276K

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed 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. Below is a list of common 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: 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.
Read more at http://www.healthaliciousness.com/articles/foods-highest-in-protein.php#p5pkSkzOhhP74mOH.99

Top 10 Foods Highest in Protein

Share4.8K Tweet909 Share2.3K Share939 Share276K

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed 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. Below is a list of common 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: 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.
Read more at http://www.healthaliciousness.com/articles/foods-highest-in-protein.php#p5pkSkzOhhP74mOH.99