Top 10 Protein Food For Body Builders
1: Fish (Tuna, Salmon, Halibut)
Protein in 100g: 26g
3oz Fillet (86g): 22g
Protein to Calorie Ration: 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: 18.3g
3oz Fillet (86g): 16g
Protein to Calorie Ration: 1g protein per 4.6 calories
More Chicken and Turkey: Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
3: Cheese (Non-fat Mozzarella)
Protein in 100g: 32g
3oz Fillet (86g): 9g
Protein to Calorie Ration: 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: Lean Beef and Veal (Low Fat)
Protein in 100g: 36g
3oz Fillet (86g): 31g
Protein to Calorie Ration: 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.
5: Pork Loin (Chops)
Protein in 100g: 30g
3oz Fillet (86g): 41g
Protein to Calorie Ration: 1g protein per 5.4 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.
6: Tofu
Protein in 100g: 7g
3oz Fillet (86g): 6g
Protein to Calorie Ration: 1g protein per 7.4 calories
1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.
7: Yogurt, Milk, and Soymilk
Protein in 100g: 6g
3oz Fillet (86g): 14g
Protein to Calorie Ration: 1g protein per 9.8 calories
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
8: Beans (Mature Soy Beans)
Protein in 100g: 17g
3oz Fillet (86g): 29g
Protein to Calorie Ration: 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).
9: Eggs (Especially Egg Whites)
Protein in 100g: 13g
3oz Fillet (86g): 6g
Protein to Calorie Ration: 1g protein per 12 calories
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.
10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)
Protein in 100g: 33g
3oz Fillet (86g): 9g
Protein to Calorie Ration: 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).
Protein in 100g: 26g
3oz Fillet (86g): 22g
Protein to Calorie Ration: 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: 18.3g
3oz Fillet (86g): 16g
Protein to Calorie Ration: 1g protein per 4.6 calories
More Chicken and Turkey: Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
3: Cheese (Non-fat Mozzarella)
Protein in 100g: 32g
3oz Fillet (86g): 9g
Protein to Calorie Ration: 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: Lean Beef and Veal (Low Fat)
Protein in 100g: 36g
3oz Fillet (86g): 31g
Protein to Calorie Ration: 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.
5: Pork Loin (Chops)
Protein in 100g: 30g
3oz Fillet (86g): 41g
Protein to Calorie Ration: 1g protein per 5.4 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.
6: Tofu
Protein in 100g: 7g
3oz Fillet (86g): 6g
Protein to Calorie Ration: 1g protein per 7.4 calories
1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.
7: Yogurt, Milk, and Soymilk
Protein in 100g: 6g
3oz Fillet (86g): 14g
Protein to Calorie Ration: 1g protein per 9.8 calories
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
8: Beans (Mature Soy Beans)
Protein in 100g: 17g
3oz Fillet (86g): 29g
Protein to Calorie Ration: 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).
9: Eggs (Especially Egg Whites)
Protein in 100g: 13g
3oz Fillet (86g): 6g
Protein to Calorie Ration: 1g protein per 12 calories
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.
10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)
Protein in 100g: 33g
3oz Fillet (86g): 9g
Protein to Calorie Ration: 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).
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