Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs
to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein 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. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, 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 |
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: 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 (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
#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.
#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.
#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.
#6: Tofu
| Protein in 100g | 3oz Slice (85g) | Protein to Calorie Ratio |
| 7g | 6g | 1g protein per 7.4 calories |
#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).
#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.
#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.
#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).
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