Amount of Protein in 100g:
30g
Half Breast 306g:
92g
Protein to Calorie Ratio:
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.
2: Fish (Tuna, Salmon, Halibut):
Amount of Protein in 100g:
26g
3oz Fillet (85g):
22g
Protein to Calorie Ratio:
1g protein per 4.5 Calories
(22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
3: Cheese (Low-fat Mozzarella and Cottage Cheese)
Amount of Protein in 100g:
32g
1oz slice (28g):
Protein to Calorie Ratio
1g protein per 4.7 Calories:
Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g).
4: Pork Loin (Chops)
Amount of Protein in 100g:
25g
1 Chop ( 134g / 5oz ):
33g
Protein to Calorie Ratio:
1g protein to 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.
5: Lean Beef and Veal (Low Fat)
Amount of Protein in 100g:
36g
3oz Slice ( 85g ):
31g
Protein to Calorie Ratio:
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.
6: Tofu
Amount of Protein in 100g:
7g
3oz Slice ( 85g ):
6g
Protein to Calorie Ratio:
1g protein per 7.4 calories
7: Beans (Mature Soy Beans)
Amount of Protein in 100g:
17g
1 Cup ( 172g ):
29g
Protein to Calorie Ratio:
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).
8: Eggs (Especially Egg Whites)
Amount of Protein in 100g:
13g
1 LARGE Egg ( 50g ):
6g
Protein to Calorie Ratio:
1g protein per 12 Calories
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.
9: Yogurt, Milk, and Soymilk
Amount of Protein in 100g:
6g
1 Cup ( 245g ):
14g
Protein to Calorie Ratio:
1g protein per 18 Calories
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein
10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Amount of Protein in 100g:
33g
1 Ounce ( 28g ):
9g
Protein to Calorie Ratio:
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).
