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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

Top 10 Foods Highest in Protein + Printable


One Page Sheet
Protein is a macronutrient necessary for the proper growth and function of the
human body. A deficiency in protein leads to muscle atrophy and impaired
functioning of the human body in general.
Athletes and those looking to build muscle might benefit from increased
protein intake, but they should be aware of the risks. Excess protein is
typically processed by the body, but may cause a strain on the liver and
kidneys, and may also increase cancer risk particularly for protein from animal
sources.

How much protein do you need?

The recommended daily intake for protein is between 46-56 grams for most
adults, with pregnant and lactating women needing up to 72 grams of protein
per day. Athletes or other people looking to build muscle mass may also want
to consume more protein. The Daily Value (%DV) for protein is set at 50
grams per day, this number is meant to help compare foods and is a
general number that works for most people.
Foods high in protein per calorie include lean chicken, lean pork, fish, lean
beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
Below is a list of common foods high in protein by common serving
size, for more information, see the sections on protein dense foods,
other protein-rich foods, and protein isolates.

Top 10 Protein Food List

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

1. Lean Chicken Breast

Per 6oz (170g) 200 calories (127g) 100g

109% DV (54.5g) 82% DV (40.8g) 64% DV (32.1g)

More Poultry High in Protein (%DV)

3oz (85g) of lean ground turkey (53% DV)


6oz turkey breast (102%)
1 chicken thigh (33%)
1 chicken drumstick (24%)
1 whole chicken leg (Thigh and Drumstick) (53%)

Complete Nutrition Facts.

2. Pork Chops

6oz chop (170g) 200 calories (103g) 100g

105% DV (52.7g) 64% DV (31.8g) 62% DV (31g)

More Pork Products High in Protein (%DV)

3oz of lean ground pork (54%)


3oz of sirloin roast (53%)
3oz of ham (50%)

Complete Nutrition Facts.

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

3. Fish (Tuna, Salmon, Trout)

6oz fillet (170g) 200 calories (109g) 100g

102% DV (50.8g) 65% DV (32.5g) 60% DV (29.9g)

More Fish High in Protein %DV per 6oz (170g) fillet

Canned Tuna (100%), Salmon (94%), Talapia (92%), Trout (90%),


Snapper (90%), Mackerel (88%), Pollock (84%), Mahimahi (80%),
Swordfish (80%), and Cod (78%).
Complete Nutrition Facts.

4. Lean Beef Steak

6oz steak (175g) 200 calories (75g) 100g

100% DV (50.1g) 43% DV (21.4g) 57% DV (28.7g)

More Lean Red Meat High in Protein (%DV)

A 13oz (368g) T-bone steak (209%)


1oz of beef jerky (19%)
3oz of lamb stew meat (57%)

Complete Nutrition Facts.

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

5. Firm Tofu

1 cup (252g) 200 calories (139g) 100g

87% DV (43.5g) 48% DV (24g) 35% DV (17.3g)

Medium soft tofu provides 40% DV per cup.


Soft tofu provides 36%DV per cup
1 cup of tempeh provides 67% DV.

See more plant based vegan protein foods.


Complete Nutrition Facts.

6. Beans and Lentils (Lentils)

1 cup (198g) 200 calories (172g) 100g

36% DV (17.9g) 31% DV (15.6g) 18% DV (9g)

More Beans High in Protein (%DV per cup)

Lentils (36%), White Beans (35%), Split Peas (33%), Pinto (31%),
Kidney Beans (31%), Black Beans (30%), Navy Beans (30%),
Chickpeas (Garbanzo) (29%), and Lima beans (29%).
See more beans and legumes high in protein.
Complete Nutrition Facts.

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

7. Non-Fat Yogurt

1 cup (245g) 200 calories (357g) 100g

28% DV (14g) 41% DV (20.5g) 11% DV (5.7g)

Low-Fat Milk and Unsweetened Soymilk provide 30% DV per


16oz glass.
See more vegetarian sources of protein.
Complete Nutrition Facts.

8. Cheese (Non-Fat Cheddar)

1 oz (28g) 200 calories (127g) 100g

18% DV (9g) 82% DV (40.9g) 64% DV (32.1g)

Other Cheese High in Protein %DV per oz (28g)

Romano (18%), Parmesan (16%), Swiss (15%), Mozarella (15%),


Provolone (15%), Gouda (14%). Cottage Cheese provides 28%
DV per 1/4 cup.
See more vegetarian protein foods.
Complete Nutrition Facts.

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

9. Nuts and Seeds (Squash Seeds)

1oz handful (28g) 200 calories (35g) 100g

17% DV (8.5g) 21% DV (10.4g) 60% DV (29.8g)

Other Nuts and Seeds High in Protein %DV per oz

Peanuts (14%), Almonds (12%), Pistachios (12%), Sunflower


Seeds (11%), Flax Seeds (10%), Chia Seeds (9%), and Cahsews
(9%).
See more high protein nuts.
Complete Nutrition Facts.

10. Eggs

Per Egg (50g) 200 calories (129g) 100g

13% DV (6.3g) 32% DV (16.2g) 25% DV (12.6g)

1 egg white provides 7% DV


1 cup of hard boiled eggs provides 34% DV

Complete Nutrition Facts.

Next ➞

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

Printable One Page Sheet

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12/2/2017 Top 10 Foods Highest in Protein + Printable One Page Sheet

Click each heading below for more information from


HealthAliciousNess.com

+ High Protein Foods by Nutrient Density (Most Protein per 100


Grams)

+ Other Protein Rich Foods (Especially for Pescatarians and


Vegetarians)

+ High Protein Isolates and Powders (Non-Commercial)

Data Sources and References

1. USDA National Nutrient Database for Standard Reference, Release 28.

Page Last Updated: November 29th, 2017

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