What Foods Should I Eat To Get The Best Sources of Protein?
Posted on April 24, 2014 by Jenny Cromack
At motive8 North we are always singing the praises of eating a high protein diet. Here are are our top 9 foods with the best protein to calorie ratio’s so you know what foods should I eat to get the best sources of protein.
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Number 1 – Turkey Breast (Chicken)
| Protein to Calorie Ratio |
Protein in 100g |
Half-Breast (306g) |
| 1g protein per 4.5 calories |
30g |
92g |
| Chicken Breast (58g) provides 17g proteinChicken Leg (69g) provides 18g proteinChicken Thigh (37g) provides 9 grams of protein |
Number 2 (Salmon and Tuna)
| Protein to Calorie Ratio |
Protein in 100g |
3oz Fillet (85g) |
| 1g protein per 4.5 calories |
26g |
22g |
| Other fish high in protein per (3oz or 85g) Salmon (22g) Tuna (22g) Sole (21g) Cod (20g) |
Number 3 (Non-fat Mozzarella
| Protein to Calorie Ratio |
Protein in 100g |
1oz Slice (29g) |
| 1g protein per 4.7 calories |
32g |
9g |
| Other cheeses high in protein per ounce (28g) low fat cottage cheese (5g) |
Number 4 – Pork Loin (Chop)
| Protein to Calorie Ratio |
Protein in 100g |
1chop (134g-5oz) |
| 1g protein per 5.2 calories |
25g |
9g |
| Sirloin roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein. |
| Protein to Calorie Ratio |
Protein in 100g |
3oz slice (85g) |
| 1g protein per 5.3 calories |
36g |
31g |
| T- Bone Steak 3oz (28g) provides 19g protein |
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Number 6 – Tofu
| Protein to Calorie Ratio |
Protein in 100g |
3oz slice (85g) |
| 1g protein per 7.4 calories |
7g |
6g |
Number 7 – Runner beans
| Protein to Calorie Ratio |
Protein in 100g |
1 cup (172g) |
| 1g protein per 10.4 calories |
17g |
29g |
| Other beans high in protein per cup cooked: Kidney (17g) white beans (17g) black bean (15g) |
Number 8 – Eggs (Especially Egg Whites)
| Protein to Calorie Ratio |
Protein in 100g |
1 Large Egg (50g) |
| 1g protein per 12 calories |
13g |
6g |
| 1 egg white (33g) provides 4g protein, 1g to 4.4 calories |
Number 9 –Nuts and Seeds (Pumpkin, Squash and Watermelon Seeds, Almonds and Peanuts)
| Protein to Calorie Ratio |
Protein in 100g |
1 ounce (28g) |
| 1g protein per 15.8 calories |
33g |
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| Other nuts and seeds high in protein (grams of protein per ounce (28g)) Peanuts (7g) Almonds (6g) Pistachios (6g) Sunfower Seeds (6g) Mixed Nuts (4g) |
Hopefully this will give you a clearer understanding of high protein foods. There are however many more great sources of protein so make sure you vary your food intake
LH |
At motive8 North we are always singing the praises of eating a high protein diet. Here are are our top 9 foods with the best protein to calorie ratio’s so you know what foods should I eat to get the best sources of protein.