Food Protein Density Chart By comparing all of the foods from the USDA Food Database we ranked the most protein rich foods from highest to lowest protein density Claiming an impressive 36 out of the top 51 slots the seafood category overwhelmingly contains the most protein rich foods you can eat
Protein content of foods may vary slightly depending on manufacturer In general 2 Tablespoons Tbsp or a portion of poultry beef pork or fish the size of 1 3 of a deck of cards would equal 1 ounce oz and provide about 7 grams of protein A whole deck of cards would equal 3 ounces and provide about 21 grams of protein This table shows the amount of protein per serving of several common foods Note that the standard serving size for meat is 3 ounces which is considerably smaller than the portions you may be used to seeing
Food Protein Density Chart
Food Protein Density Chart
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Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question A simple overview showing the protein content for 230 common foods Which foods contain the most grams of protein
Protein Content of Foods Meat Poultry Eggs Food Cooked Serving Size Calories Protein g Chicken skinless 3 oz 141 28 Steak 3 oz 158 26 Turkey roasted 3 oz 135 25 Lamb 3 oz 172 23 Pork 3 oz 122 22 Ham 3 oz 139 14 Egg large 1 egg 71 6 Seafood Food Cooked Serving Size oz Calories Protein g This chart of protein content in foods can help you navigate the high protein hype From food labels highlighting protein to influencers sharing their high protein meals protein s role in supporting muscle mass weight loss and blood sugar regulation is more prominent than ever
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Download the free high protein foods chart PDF learn more about the protein content of your favorite foods Use the ranking tool to sort foods by nutrient values Filter by food group and serving size Nutrient ranking of Foods Highest in Protein View this page to change filters and save or print your own food list
Find the right amount for you by getting your MyPlate Plan For general guidance by age see the table below What counts as an ounce equivalent in the Protein Foods Group The following examples count as 1 ounce equivalent from the Protein Foods Group However there are lots of sources of protein in foods Grains have some amount of protein dairy products have protein vegetables have a small amount of protein depending on the type The point is that you only need about 6 ounces of a protein rich food source each day
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By comparing all of the foods from the USDA Food Database we ranked the most protein rich foods from highest to lowest protein density Claiming an impressive 36 out of the top 51 slots the seafood category overwhelmingly contains the most protein rich foods you can eat
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Protein content of foods may vary slightly depending on manufacturer In general 2 Tablespoons Tbsp or a portion of poultry beef pork or fish the size of 1 3 of a deck of cards would equal 1 ounce oz and provide about 7 grams of protein A whole deck of cards would equal 3 ounces and provide about 21 grams of protein
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Food Protein Density Chart - Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question
