High-Protein Dairy And Eggs

<HR>1. Greek Yogurt

Protein Power: 23 g per 8 oz. serving

Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. 
You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.

<HR>2. Cottage Cheese

Protein Power: 14 g per 1/2 cup serving

This curd-riddled cheese product is laced with casein protein
—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. 
Think of it as the MVP of snack time, especially before bedtime.

Need to Know: Cottage cheese is notoriously high in sodium, 
but you can now compare nutrition labels to find brands that contain less.


<HR>3. Swiss Cheese

Protein Power: 8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, 
making it a muscle-friendly option for your sandwiches and burgers.

Need to Know: If you're concerned about the calorie density of full-fat Swiss,
 low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.

<HR>4. Eggs

Protein Power: 6 g per 1 large egg

These white orbs are near-perfect muscle food. 
That's because the biological value
—a measure of how much protein from the food can be incorporated into proteins in the body
—of an egg is higher than that of nearly any other item in the grocery store. 
The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.


<HR>5. Milk, 2%

Protein Power: 8 g per 1 cup serving

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. 
But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. 
Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, 
including body-friendly omega fats.


<HR>6. Whey Protein

Protein Power: 24 g per scoop, on average

Whey protein is one of the cleanest, fastest-digesting proteins on the market. 
It’s the pefect addition to any fat-loss or muscle-building diet. 
Whey protein is low-calorie, fast-digesting, and perfect to take immediately after a workout, 
first thing in the morning, or even alongside low-protein meals!

Need to Know: Whey protein is extremely anabolic, or good for building muscle, 
because it’s a particularly rich source of branched chain amino acids, or BCAAs.

High-Protein Meat

<HR>7. Steak (Top Or Bottom Round)

Protein Power: 23 g per 3 oz. serving

These leaner cuts of steak provide a fantastic 1 g of protein for every 7 calories; 
rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. 
Plus, round steak is considered one of the more economical cuts.

Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, 
so prepare them quickly over high heat to just medium-rare.


<HR>8. Ground Beef (95% Lean)

Protein Power: 18 g per 3 oz. serving

Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. 
Beyond a payload of protein, this red meat is also a good source of the almighty creatine.

Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, 
which is more nutrient-dense than its factory-farm counterparts.

<HR>9. Pork Chops (Boneless)

Protein Power: 26 g per 3 oz. serving

The bounty of muscle-sculpting protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.


Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table. 
Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). 
Cover and chill for 30 minutes to 2 hours.

<HR>10. Chicken Breast (Boneless And Skinless)

Protein Power: 24 g per 3 oz. serving

This bodybuilding staple delivers more protein than other poultry cuts,
 which is why it should remain a constant presence in your shopping cart.

Need to Know: 
To keep more greenbacks in your wallet, get chummy with the meat guy at your supermarket, 
who can give you a heads-up when the poultry is likely to be marked down for quick sale.


<HR>11. Turkey Breast

Protein Power: 24 g per 3 oz. serving

As with chicken, this big bird can flood your muscles with a wallop of protein.

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. 
If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."

High-Protein Seafood

<HR>12. Yellowfin Tuna

Protein Power: 25 g per 3 oz. serving

This meaty swimmer delivers a boatload of easily digested, premium-quality protein. 
You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh.

Need to Know: 
When possible, look for troll- or pole-caught tuna, which are the most sustainable options.


<HR>13. Halibut

Protein Power: 23 g per 3 oz. serving

Among white flesh species, halibut reigns supreme when it comes to the protein you need to build muscle like a champ. 
Each 3-oz. serving also has a mere 2 g of fat, making halibut an even better catch of the day.

Need to Know: Pacific halibut is generally considered a more sustainable choice than Atlantic.


<HR>14. Octopus

Protein Power: 25 g per 3 oz. serving

An increasing number of fishmongers are now offering up this seafood choice. 
So if your goal is to pack on granite-dense muscle you'd be a sucker—pun intended—not to reel it in for its protein windfall.

Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat.

<HR>15. Sockeye Salmon

Protein Power: 23 g per 3 oz. serving

Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein. 
In addition, you'll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.

Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking.


<HR>16. Tilapia

Protein Power: 21 g per 3 oz. serving

Commonly available at most fish markets, tilapia provides an approachable, 
mild-tasting fish choice that will give you laudable amounts of protein to keep your muscles well-fed.

Need to Know: Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia.

High-Protein Canned Foods

<HR>17. Anchovies

Protein Power: 24 g per 3 oz. serving

Ounce for ounce, these tiny swimmers are the surprising winners when it comes to canned protein . 
ecause of their size, 
they also don't accumulate toxins the same way that bigger species do.

Need to Know: 
To reduce their saltiness, soak anchovies in water for 30 minutes; then drain and pat dry.

<HR>18. Corned Beef

Protein Power: 24 g per 3 oz. serving

The lofty protein levels in this salt-cured beef is sure to, well, beef up your muscles. 
And no, it's not the same thing as Spam!

Need to Know: Try sauteing corned beef with chopped vegetables and serve over rice, 
or use it as a main protein in sandwiches.

<HR>19. Light Tuna

Protein Power: 22 g per 3 oz. serving

Frugal shoppers rejoice: Less pricey canned light tuna actually provides a little more protein than more expensive canned white tuna.

Need to Know: To save yourself some calories sourced from lackluster oils, 
opt for water-packed tuna instead of the oil-packed gift of the sea.


<HR>20. Chicken

Protein Power: 21 g per 3 oz. serving

Pop the lid on ground-up white chicken meat to instantly add a shot of high-quality protein to your sandwiches and salads.

Need to Know: Compare brands, looking for those that deliver lower amounts of sodium.

<HR>21. Sardines

Protein Power: 21 g per 3 oz. serving

Not only are oft-overlooked canned sardines plush in protein, they also deliver plenty of omega-3 fats and vitamin D. 
Research suggests that higher intakes of vitamin D can bolster testosterone production.

Need to Know: Look for the better-tasting and crazy-sustainable canned sardines from Wild Planet.


<HR>22. Navy Beans

Protein Power: 20 g per 1 cup serving

Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, 
navy beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.

Need to Know: A few brands such as Wild Planet pack their beans in cans that are not lined with BPA.

<HR>23. Dried Lentils

Protein Power: 13 g per 1/4 cup serving


Often located alongside the canned proteins, 
bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fiber, and a range of vital minerals.

Need to Know: Unlike dried beans, lentils don't require an annoying presoak. 
Simply simmer them in a pot of water until tender, about 20 minutes. 
For a nutritious lunch, toss cooked lentils with chopped turkey or chicken breast, diced vegetables, and a lemon vinaigrette.

High-Protein Deli

<HR>24. Roast Beef

Protein Power: 18 g per 3 oz. serving

Beef-based deli lunch meats often contain more protein than other lunch options. 
Most people are surprised to learn that roast beef is also one of the leaner choices as well.

Need to Know: Look for brands like Applegate that eschew nitrites or nitrates, 
high intakes of which have been linked to certain diseases like cancer.

<HR>25. Canadian Bacon

Protein Power: 15 g per 3 oz. serving

Hailing from the leaner back of the pig, 
Canadian-style bacon has about six times less fat than traditional bacon, 
giving it a much better protein-to-fat ratio.

Need to Know: You may also encounter Canadian bacon by its other name: peameal bacon


<HR>26. Chorizo

Protein Power: 21 g per 3 oz. serving

This Spanish-style seasoned pork sausage can turn pasta dishes, 
scrambled eggs, soups, and salads into a protein-packed meal.

Need to Know: Harried cooks take notice: 
Spanish chorizo is cured, so it doesn't need to be cooked before eating. 
Mexican chorizo, however, does require a trip to the skillet first.

<HR>27. Pepperoni

Protein Power: 18 g per 3 oz. serving

The stellar amount of protein in pepperoni should give you plenty of motivation for a homemade pizza night.

Need to Know: Sodium levels in pepperoni can vary widely, 
so compare brands and look for options with the lowest amount.

<HR>28. Roasted Turkey Breast

Protein Power: 18 g per 3 oz. serving

Being nearly fat-free, slices of deli turkey are almost pure muscle-making protein. 
So when it comes to lunch sandwiches, pile it high.

Need to Know: 
Steer clear of flavored turkey and other deli meats to avoid bringing home stuff you don't need more of, 
like salt, sugar, and lab-made flavorings.

High-Protein Snacks

<HR>29. Jerky

Protein Power: 13 g per 1 oz. serving

We're not jerking you around when we say jerky is a snack food that means serious muscle-building business. 
And what's not to love about its chewiness factor.

Need to Know: You can now find brands such as Krave that are free of MSG and nitrites.


<HR>30. Peanut Butter

Protein Power: 8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond,
 ye olde peanut butter still leads the way in the protein department.

Need to Know: Forget the reduced-fat versions. 
All they do is replace the healthy fat with not-so-healthy sugar.

<HR>31. Mixed Nuts

Protein Power: 6 g per 2 oz. serving

Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.

Need to Know: If you're watching your sodium intake, look for packages labelled "unsalted".


<HR>32. Bean Chips

Protein Power: 4 g per 1 oz. serving

If you're jonesin' for crunchy chips, 
you'll be hard-pressed to find a better option than the ones made with protein-rich black beans.

Need to Know: For a high-protein nibble while watching the big game, 
try making a dip with Greek yogurt and using bean chips as a delivery vessel to your mouth.

High-Protein Produce

<HR>33. Smoothie Drinks

Protein Power: 16 g per 1 cup serving

Homemade protein shakes are always preferred, b
ut if you want a quick shot of protein in liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms.

Need to Know: 
Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, 
which can quickly send you into a sugary overload.


<HR>34. Tofu

Protein Power: 12 g per 3 oz. serving

If you're looking to embrace Meatless Mondays, slabs of tofu can make sure your protein intake doesn't suffer too much.

Need to Know: Slices of firm tofu work well in stir-fry, or try slapping them onto the grill to infuse them with some smoky flavor.

High-Protein Frozen Foods

<HR>35. Edamame

Protein Power: 8 g per 1/2 cup serving

While the frozen-food section of most supermarkets is a nutritional minefield,
 packages of these green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals.

Need to Know: 
To upgrade your snack time, prepare shelled frozen edamame according to package directions, 
then season with fresh lemon juice, smoked paprika, and a whisper of salt.


<HR>36. Green Peas

Protein Power: 7 g per 1 cup serving

While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. 
They're also a good source of fiber to help keep cravings for junk food at bay.

Need to Know: When buying frozen green peas make sure to fondle the bag. You should be able to feel the individual peas. 
A giant pea ice cube means they have been thawed previously and then refrozen, which can degrade quality.

<HR>37. Frozen Greek Yogurt

Protein Power: 6 g per 1/2 cup serving

Frosty and creamy like ice cream, but with the benefit of containing about twice as much high-quality protein.

Need to Know: Compare brands and look for those with the lowest sugar levels. 
Some brands actually list fruit before sugar in the ingredient list. Go figure!

High-Protein Grains

<HR>38. Wheat Germ

Protein Power: 6 g per 1 oz. serving

The wheat grain is made up of three components—endosperm, bran, and germ. 
The germ is the most nutrient-dense part and includes notable amounts of plant-based protein. 
You can use it to add a protein boost to your oatmeal, pancakes, and even shakes.

Need to Know: To preserve freshness, it's best to store wheat germ in the refrigerator or freezer.


<HR>39. Soba Noodles

Protein Power: 12 g per 3 oz. serving

Consider using these buckwheat Japanese-style noodles for your pasta nights since they contain more protein than most wheat-based noodles. 
Even better, they cook in about half the time as whole-wheat pasta.

Need to Know: To remove the excess starch that can make the noodles gummy, 
it's important to rinse cooked soba after draining.

<HR> 40. Quinoa

Protein Power: 8 g per 1 cup serving

Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, 
meaning that it's a complete protein with muscle-making potential.

Need to Know: Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
<HR>

<PRE>
Lean Protein: 11 Healthy Ways to Load Up
Protein helps keep hunger at bay between meals, facilitating weight loss, but the trick is to choose lean protein. 
Fortunately, that’s relatively easy with this list.
BY READER'S DIGEST EDITORS

Go for ground sirloin, the leanest ground beef.

<HR>
A 3-ounce serving has 196 calories and 10 grams of fat. The next leanest is ground round (for 218 calories, 13 grams of fat), 
then ground chuck and ground beef (both about 231 calories, 15 grams of fat).
Don't forget the eggs.

<HR>
Eggs have been much maligned over the years, but the fact is, 
they are an excellent and inexpensive source of protein and the most nutritionally complete of all protein sources. 
One large, hard-boiled egg contains 7 grams of protein and has just 2 grams of saturated fat. 
To avoid the saturated fat altogether, 
use the egg whites and throw out the yolks. 
Or you can dress that egg up (and get in a serving of veggies) by making an omelet and folding in iron- and fiber-rich spinach. 
In studies, 
people who ate eggs and toast for breakfast stayed full longer and ate significantly fewer calories the rest of the day than people who ate a bagel and cream cheese. 
Eggs do contain a fair amount of cholesterol, but dozens of studies have shown that it’s saturated fat, 
not dietary cholesterol, that raises people’s cholesterol the most.
Go to the freezer section for frozen edamame.

<HR>
These young green soybeans, in or out of their shell, are wonderful as snacks; 
just steam them and add a little salt. 
You can also add them to soups and salads. 
Soy has more protein, by volume, than beef, and virtually none of the saturated fat.

Pick up pork chops or a lean pork loin.

<HR>
Pork loin is very lean meat and isn’t too expensive. 
Throw a couple of chops on the grill (dress them up first with a low-calorie garlic–lime juice marinade, 
or with chili and garlic powders) for a quick dinner—each is just 129 calories, with a healthy 16 grams of protein.
Buy a package of chicken tenderloins.

<HR>
Keep them in your freezer for quick meals. Each tenderloin weighs about 11/2 to 2 ounces, 
which makes portion control easy for you—two tenderloins are roughly equal to one 3-ounce serving, which is about the size of a deck of cards. 
Tenderloins will marinate quickly and can be used in kebabs or tossed into stir-fry dishes.
Buy at most two servings of red meat per person per week.

<HR>
Red meat contains saturated fat, 
and one study found that women with type 2 ­diabetes who ate more red meat were more likely to develop heart disease than women with diabetes who ate less. 
Other research showed that the more red meat women ate over almost nine years, 
the more likely they were to develop type 2 diabetes.
CONTENT CONTINUES BELOW AD

Skip the bacon and hot dogs.

<HR>
While red meat seems to increase the risk of developing diabetes, 
processed meats such as bacon and hot dogs seem to increase it even more.
Choose turkey or chicken breast at the deli counter.

<HR>
Lean slices of meat on whole-wheat bread topped with mustard and baby spinach leaves make a healthy, 
low-cholesterol lunch—that is, if you select lunch meats that are low in saturated fat. 
Skip the salamis and bolognas. 
Good second choices are lean ham and roast beef—just stick to two slices or 11/2 ounces of meat in your sandwich.
Get your fill of fish from cans or pouches.

<HR>
Salmon is nature’s heart medicine, but you don’t have to cook up a fillet to get more of it into your diet. 
Canned salmon is a smart choice not only for convenience but for health; 
that’s because most canned salmon in the United States is wild-caught fish versus farmed fish 
(and therefore may contain fewer contaminants). 
An added bonus to eating salmon: 
Researchers recently found that people who had the highest levels of omega-3 fatty acids in their blood 
were 53 percent less likely to report feeling mildly or moderately depressed.


Buy seafood to stash in the freezer.

<HR>
Vacuum-packed sole, cod, or salmon fillets, which are flash-frozen, are the next best thing to fresh fish. 
Keep some in the freezer and you’ll always have ingredients for a healthy dinner on hand. 
You can thaw the fish in the fridge overnight or defrost it under cool running water. Cleaned frozen shrimp is another great buy. 
Pair it with frozen mixed veggies and you have a stir-fry dinner ready to go.
Head to the sushi station for a protein-packed prepared meal.

<HR>
Many larger supermarkets have their very own sushi chefs on-site, boxing up fresh fish and rice combination plates. 
If ever you need a quick, prepackaged meal, this is the place to stop: 
Sushi delivers protein and some fiber and is generally low in calories—one piece of a California roll has just 30 calories and less than a gram of fat. 
Just steer clear of the soy sauce, which is very high in sodium, or ask for the low-sodium kind.





</Pre>



#1: Fish (Cod, Tuna, Salmon)
Protein in 100g	3oz Fillet (85g)	Protein to Calorie Ratio
20g	17g	1g protein per 4.1 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). <BR>

#2: Cheese (Non-fat Mozzarella)
Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
32g	9g	1g protein per 4.4 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. <BR>

#3: Lean Turkey and Chicken (Turkey Breast)
Protein in 100g	3oz serving (85g)	Protein to Calorie Ratio
29g	25g	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 Chicken Breast (85grams) provides 14g protein. <BR>




#4: 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. <BR>

#5: Pork Loin (Chops)
Protein in 100g	1 Chop (137g,~5oz)	Protein to Calorie Ratio
30g	41g	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. <BR>

#6: Tofu
Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
7g	6g	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. <BR>




#7: Beans (Mature Soy Beans)
Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
18g	31g	1g protein per 9.5 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). <BR>

#8: Yogurt, Milk, and Soymilk
Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
5.7g	14g	1g protein per 9.8 calories
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. <BR>

#9: 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. 1 cup of scrambled eggs (220g) provides 22g protein. <BR>

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)
Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
30g	8g	1g protein per 19 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). <BR>





#1: Yogurt (Greek, Fat Free)
Protein in 100g	3/4 cup (170g)	Protein to Calorie Ratio
10.2g	17.3g	1g protein per 6 calories
Plain Fat Free Yogurt provides 14grams of protein per cup (245g), and 1gram protein per 9.8 calories. <BR>

#2: Low Fat Cottage Cheese
Protein in 100g	Per cup (226g)	Protein to Calorie Ratio
12.4g	28g	1g protein per 6 calories
<BR>

#3: Mushrooms (White, cooked)
Protein in 100g	Per cup, sliced (108g)	Protein to Calorie Ratio
3.6g	3.9g	1g protein per 7 calories
<BR>

#4: Milk (Skimmed/Nonfat)
Protein in 100g	Per cup (245g)	Protein to Calorie Ratio
3.4g	8.3g	1g protein per 10 calories
<BR>

#5: Tempeh & Natto
Protein in 100g	Per cup (166g)	Protein to Calorie Ratio
18.5g	30.8g	1g protein per 10 calories
<BR>




#6: Cheese (Parmesan)
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
35.8g	10g	1g protein per 11 calories
<BR>

#7: Soybeans (Roasted)
Protein in 100g	Per cup (93g)	Protein to Calorie Ratio
39.6g	36.8g	1g protein per 11 calories
<BR>

#8: Cocoa Powder (Unsweetened)
Protein in 100g	Per tablespoon (5g)	Protein to Calorie Ratio
19.6g	1g	1g protein per 12 calories
<BR>

#9: Eggs (Boiled)
Protein in 100g	Per egg (50g)	Protein to Calorie Ratio
12.6g	6.3g	1g protein per 12 calories
<BR>

#10: Lentils (Cooked)
Protein in 100g	Per cup (198g)	Protein to Calorie Ratio
9g	17.9g	1g protein per 13 calories
<BR>

#11: Oat Bran & Oats
Protein in 100g	Per cup (94g)	Protein to Calorie Ratio
17.3g	16.3g	1g protein per 14 calories
<BR>

#12: Beans (White Beans, cooked)
Protein in 100g	Per cup (179g)	Protein to Calorie Ratio
9.7g	17.4g	1g protein per 14 calories
<BR>

#13: Goat's Cheese
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
30.5g	8.5g	1g protein per 15 calories
<BR>

#14: Green Peas
Protein in 100g	Per cup (145g)	Protein to Calorie Ratio
5.4g	7.9g	1g protein per 15 calories
<BR>

#15: Wheat Germ & Wheat Bran
Protein in 100g	Per cup (115g)	Protein to Calorie Ratio
23.2g	26.6g	1g protein per 16 calories
<BR>




#16: Lima Beans (Cooked)
Protein in 100g	Per cup (182g)	Protein to Calorie Ratio
8g	14.6g	1g protein per 16 calories
<BR>

#17: Tofu (Fried)
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
17.2g	4.8g	1g protein per 16 calories
<BR>

#18: Green (French) Beans (Cooked)
Protein in 100g	Per cup (177g)	Protein to Calorie Ratio
7.1g	12.5g	1g protein per 18 calories
<BR>

#19: Chickpeas (Cooked)
Protein in 100g	Per cup (164g)	Protein to Calorie Ratio
8.9g	14.5g	1g protein per 18 calories
<BR>

#20: Seeds (Pumpkin & Squash)
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
30.2g	8.5g	1g protein per 19 calories
<BR>

#21: Feta Cheese
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
14.2g	4g	1g protein per 19 calories
<BR>

#22: Wholegrain Bread
Protein in 100g	Per slice (26g)	Protein to Calorie Ratio
13.4g	3.5g	1g protein per 20 calories
<BR>

#23: Wholewheat Pasta (Cooked)
Protein in 100g	Per cup (140g)	Protein to Calorie Ratio
5.3g	7.5g	1g protein per 23 calories
<BR>

#24: Peanuts
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
24.4g	6.8g	1g protein per 24 calories
<BR>

#25: Peanut Butter
Protein in 100g	Per 2 tbsp (32g)	Protein to Calorie Ratio
24.1g	7.7g	1g protein per 24 calories
<BR>

#26: Falafel
Protein in 100g	Per falafel (17g)	Protein to Calorie Ratio
13.3g	2.3g	1g protein per 25 calories
<BR>

#27: Buckwheat (Roasted Groats, cooked)
Protein in 100g	Per cup (168g)	Protein to Calorie Ratio
3.4g	5.7g	1g protein per 27 calories
<BR>

#28: Nuts (Almonds)
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
21.2g	5.9g	1g protein per 27 calories
<BR>

#29: Quinoa (Cooked)
Protein in 100g	Per cup (185g)	Protein to Calorie Ratio
4.4g	8.1g	1g protein per 27 calories
<BR>

#30: Sweet Corn (Yellow, cooked)
Protein in 100g	Per cup (149g)	Protein to Calorie Ratio
3.4g	5.1g	1g protein per 28 calories
<BR>

#31: Couscous (Cooked)
Protein in 100g	Per cup (157g)	Protein to Calorie Ratio
3.8g	6g	1g protein per 30 calories
<BR>

#32: Hummus
Protein in 100g	Per cup (246g)	Protein to Calorie Ratio
4.9g	12g	1g protein per 36 calories
<BR>

#33: Brown Rice
Protein in 100g	Per cup (195g)	Protein to Calorie Ratio
2.6g	5g	1g protein per 43 calories
<BR>



#1: Lupin Beans (Cooked)
Protein in 100g	Per cup (166g)	Protein to Calorie Ratio
15.6g	25.8g	1g protein per 7.4 calories
<BR>



#2: Tofu
Protein in 100g	Per 1/4 block (116g)	Protein to Calorie Ratio
8.1g	9.4g	1g protein per 9.4 calories
<BR>



#3: Soybeans (Boiled)
Protein in 100g	Per cup (172g)	Protein to Calorie Ratio
16.6g	28.6g	1g protein per 10.4 calories
<BR>



#4: Tempeh 
Protein in 100g	Per cup (166g)	Protein to Calorie Ratio
18.5g	30.8g	1g protein per 10.4 calories
<BR>



#5: Soybeans (Roasted)
Protein in 100g	Per cup (93g)	Protein to Calorie Ratio
39.6g	36.8g	1g protein per 11.4 calories
<BR>






#6: Soymilk (Unsweetened)
Protein in 100g	Per cup (243g)	Protein to Calorie Ratio
2.9g	7g	1g protein per 11.4 calories
<BR>



#7: Lentils (Cooked)
Protein in 100g	Per cup (198g)	Protein to Calorie Ratio
9g	17.9g	1g protein per 12.9 calories
<BR>



#8: Winged Beans (Cooked)
Protein in 100g	Per cup (172g)	Protein to Calorie Ratio
10.6g	18.3g	1g protein per 13.9 calories
<BR>



#9: Split Peas (Cooked)
Protein in 100g	Per cup (196g)	Protein to Calorie Ratio
8.3g	16.3g	1g protein per 14 calories
<BR>



#10: Mungo Beans (Cooked)
Protein in 100g	Per cup (180g)	Protein to Calorie Ratio
7.5g	13.6g	1g protein per 14 calories
<BR>



#11: Great Northern Beans (Cooked)
Protein in 100g	Per cup (177g)	Protein to Calorie Ratio
8.3g	14.7g	1g protein per 14.2 calories
<BR>



#12: Yardlong Beans (Cooked)
Protein in 100g	Per cup (171g)	Protein to Calorie Ratio
8.3g	14.2g	1g protein per 14.2 calories
<BR>



#13: White Beans (Cooked)
Protein in 100g	Per cup (179g)	Protein to Calorie Ratio
9.7g	17.4g	1g protein per 14.3 calories
<BR>



#14: Hyacinth Beans (Lablab) (Cooked)
Protein in 100g	Per cup (194g)	Protein to Calorie Ratio
8.1g	15.8g	1g protein per 14.4 calories
Warning: Hyacinth Beans can be poisonous and should be cooked properly. <BR>



#15: Broad (Fava) Beans (Cooked)
Protein in 100g	Per cup (170g)	Protein to Calorie Ratio
7.6g	12.9g	1g protein per 14.5 calories
<BR>






#16: Cranberry (Roman) Beans (Cooked)
Protein in 100g	Per cup (177g)	Protein to Calorie Ratio
9.3g	16.5g	1g protein per 14.6 calories
<BR>



#17: Kidney Beans (Cooked)
Protein in 100g	Per cup (177g)	Protein to Calorie Ratio
8.7g	15.3g	1g protein per 14.6 calories
<BR>



#18: Lima Beans (Cooked)
Protein in 100g	Per cup (188g)	Protein to Calorie Ratio
7.8g	14.7g	1g protein per 14.7 calories
<BR>



#19: Black Beans (Frijoles Negros) (Cooked)
Protein in 100g	Per cup (172g)	Protein to Calorie Ratio
8.9g	15.2g	1g protein per 14.8 calories
<BR>



#20: Mung Beans (Cooked)
Protein in 100g	Per cup (202g)	Protein to Calorie Ratio
7g	14.2g	1g protein per 15 calories
<BR>



#21: Cowpeas (Blackeyes) (Cooked)
Protein in 100g	Per cup (171g)	Protein to Calorie Ratio
7.7g	13.2g	1g protein per 15 calories
<BR>



#22: Yellow Beans (Cooked)
Protein in 100g	Per cup (177g)	Protein to Calorie Ratio
9.2g	16.2g	1g protein per 15.7 calories
<BR>



#23: Small White Beans (Cooked)
Protein in 100g	Per cup (170g)	Protein to Calorie Ratio
9g	16.1g	1g protein per 15.8 calories
<BR>



#24: Pinto Beans (Cooked)
Protein in 100g	Per cup (171g)	Protein to Calorie Ratio
9g	15.4g	1g protein per 15.9 calories
<BR>



#25: Black Turtle Beans (Cooked)
Protein in 100g	Per cup (185g)	Protein to Calorie Ratio
8.2g	15.1g	1g protein per 15.9 calories
<BR>



#26: Pink Beans (Cooked)
Protein in 100g	Per cup (169g)	Protein to Calorie Ratio
9.1g	15.3g	1g protein per 16.4 calories
<BR>



#27: Miso (Paste)
Protein in 100g	Per cup (275g)	Protein to Calorie Ratio
11.7g	32.1g	1g protein per 17 calories
<BR>



#28: Navy Beans (Cooked)
Protein in 100g	Per cup (182g)	Protein to Calorie Ratio
8.2g	15g	1g protein per 17.1 calories
<BR>



#29: Adzuki Beans (Cooked)
Protein in 100g	Per cup (230g)	Protein to Calorie Ratio
7.5g	17.3g	1g protein per 17.1 calories
<BR>



#30: Pigeon Peas (Red Gram) (Cooked)
Protein in 100g	Per cup (168g)	Protein to Calorie Ratio
6.8g	11.4g	1g protein per 18 calories
<BR>



#31: French Beans (Cooked) (Green Beans, Haricots Verts)
Protein in 100g	Per cup (177g)	Protein to Calorie Ratio
7.1g	12.5g	1g protein per 18.2 calories
<BR>



#32: Chickpeas (Garbanzo Beans, Bengal Gram) (Cooked)
Protein in 100g	Per cup (164g)	Protein to Calorie Ratio
8.9g	14.5g	1g protein per 18.4 calories
<BR>



#33: Hummus
Protein in 100g	Per tablespoon (15g)	Protein to Calorie Ratio
7.9g	1.2g	1g protein per 21 calories
<BR>



#34: Baked Beans 
Protein in 100g	Per cup (253g)	Protein to Calorie Ratio
4.8g	12.1g	1g protein per 21.9 calories
<BR>



#35: Peanuts (Roasted)
Protein in 100g	Per ounce (28g)	Protein to Calorie Ratio
24.4g	6.8g	1g protein per 24.1 calories
<BR>



#36: Falafel 
Protein in 100g	Per falafel (17g)	Protein to Calorie Ratio
13.3g	2.3g	1g protein per 25 calories
<BR>



#37: Peanut Butter (Smooth)
Protein in 100g	Per 2 tablespoons (32g)	Protein to Calorie Ratio
22.2g	7.1g	1g protein per 26.9 calories
<BR>









#1: Wheat Germ (Uncooked)
Protein in 100g	Per cup (115g)	Protein to Carb Ratio
23.2g	26.6g	1g protein per 2.2g carbs
<BR>

#2: Oat Bran (Cooked)
Protein in 100g	Per cup (219g)	Protein to Carb Ratio
3.2g	7g	1g protein per 3.6g carbs
<BR>

#3: Rice Bran (Uncooked)
Protein in 100g	Per cup (118g)	Protein to Carb Ratio
13.4g	15.8g	1g protein per 3.7g carbs
<BR>

#4: Oats (Raw)
Protein in 100g	Per cup (156g)	Protein to Carb Ratio
16.9g	26.3g	1g protein per 3.9g carbs
<BR>

#5: Wheat Bran (Uncooked)
Protein in 100g	Per cup (58g)	Protein to Carb Ratio
15.6g	9g	1g protein per 4.1g carbs
<BR>




#6:Japanese Soba Noodles (Cooked)
Protein in 100g	Per cup (114g)	Protein to Carb Ratio
5.1g	5.8g	1g protein per 4.2g carbs
<BR>

#7: Oatmeal (Porridge, cooked)
Protein in 100g	Per cup (234g)	Protein to Carb Ratio
2.5g	5.9g	1g protein per 4.8g carbs
<BR>

#8: Spelt (Cooked)
Protein in 100g	Per cup (194g)	Protein to Carb Ratio
5.5g	10.7g	1g protein per 4.8g carbs
<BR>

#9: Kamut (Khorasan) (Cooked)
Protein in 100g	Per cup (172g)	Protein to Carb Ratio
5.7g	9.8g	1g protein per 4.8g carbs
<BR>

#10: Quinoa (Cooked)
Protein in 100g	Per cup (185g)	Protein to Carb Ratio
4.4g	8.1g	1g protein per 4.8g carbs
<BR>

#11: Amaranth (Cooked)
Protein in 100g	Per cup (246g)	Protein to Carb Ratio
3.8g	9.3g	1g protein per 4.9g carbs
<BR>

#12: Wholewheat Pasta (Spaghetti, cooked)
Protein in 100g	Per cup (140g)	Protein to Carb Ratio
5.3g	7.5g	1g protein per 5g carbs
<BR>

#13: Teff (Cooked)
Protein in 100g	Per cup (252g)	Protein to Carb Ratio
3.9g	9.8g	1g protein per 5.1g carbs
<BR>

#14: Wild Rice (Cooked)
Protein in 100g	Per cup (164g)	Protein to Carb Ratio
4g	6.5g	1g protein per 5.3g carbs
<BR>

#15: Triticale (Uncooked)
Protein in 100g	Per cup (192g)	Protein to Carb Ratio
13.1g	25.1g	1g protein per 5.5g carbs
<BR>



#16: Semolina (Uncooked)
Protein in 100g	Per cup (167g)	Protein to Carb Ratio
12.7g	21.2g	1g protein per 5.7g carbs
<BR>

#17: Buckwheat Groats (Roasted, cooked)
Protein in 100g	Per cup (168g)	Protein to Carb Ratio
3.4g	5.7g	1g protein per 5.9g carbs
<BR>

#18: Bulgur (Cooked)
Protein in 100g	Per cup (182g)	Protein to Carb Ratio
3.1g	5.6g	1g protein per 6g carbs
<BR>

#19: Couscous (Cooked)
Protein in 100g	Per cup (157g)	Protein to Carb Ratio
3.8g	6g	1g protein per 6.1g carbs
<BR>

#20: Millet (Cooked)
Protein in 100g	Per cup (174g)	Protein to Carb Ratio
3.5g	6.1g	1g protein per 6.8g carbs
<BR>

#21: Rye Grain (Uncooked)
Protein in 100g	Per cup (169g)	Protein to Carb Ratio
10.3g	17.5g	1g protein per 7.4g carbs
<BR>

#22: Corn Grain (Yellow & White)
Protein in 100g	Per cup (166g)	Protein to Carb Ratio
9.4g	15.6g	1g protein per 7.9g carbs
<BR>

#23: Brown Rice (Cooked)
Protein in 100g	Per cup (195g)	Protein to Carb Ratio
2.6g	5g	1g protein per 8.8g carbs
<BR>

#24: Barley (Pearled, cooked)
Protein in 100g	Per cup (157g)	Protein to Carb Ratio
2.3g	3.5g	1g protein per 12.3g carbs
<BR>

#25: Rice Noodles (Cooked)
Protein in 100g	Per cup (176g)	Protein to Carb Ratio
1.8g	3.2g	1g protein per 13.3g carbs
<BR>








#1: Sprouted Beans, Peas & Lentils (Soybean Sprouts)
Protein in 100g	Per 1/2 cup (35g)	Protein to Calorie Ratio
13.1g	4.6g	1g protein per 9.3 calories
<BR>

#2: Lima Beans (Cooked)
Protein in 100g	Per cup (170g)	Protein to Calorie Ratio
6.8g	11.6g	1g protein per 18.1 calories
<BR>

#3: Peas (Green)
Protein in 100g	Per cup (145g)	Protein to Calorie Ratio
5.4g	7.9g	1g protein per 15 calories
<BR>

#4: Succotash (Corn And Limas, cooked)
Protein in 100g	Per cup (192g)	Protein to Calorie Ratio
5.1g	9.7g	1g protein per 22.5 calories
<BR>

#5: Kale
Protein in 100g	Per cup (16g)	Protein to Calorie Ratio
4.3g	0.7g	1g protein per 11.4 calories
<BR>




#6: Broccoli Raab (Cime di Rapa, cooked)
Protein in 100g	Per serving (85g)	Protein to Calorie Ratio
3.8g	3.3g	1g protein per 8.7 calories
<BR>

#7: Mushrooms (White, cooked)
Protein in 100g	Per cup, sliced (108g)	Protein to Calorie Ratio
3.6g	3.9g	1g protein per 7.2 calories
<BR>

#8: Mange Tout (Edible-Podded Peas, cooked)
Protein in 100g	Per cup (160g)	Protein to Calorie Ratio
3.5g	5.6g	1g protein per 14.9 calories
<BR>

#9: Sweet Corn (Yellow)
Protein in 100g	Per cup (145g)	Protein to Calorie Ratio
3.3g	4.7g	1g protein per 26 calories
<BR>

#10: Artichokes (Globe or French)
Protein in 100g	Per artichoke (128g)	Protein to Calorie Ratio
3.3g	4.2g	1g protein per 14.2 calories
<BR>

#11: Spinach (Cooked)
Protein in 100g	Per cup (180g)	Protein to Calorie Ratio
3g	5.3g	1g protein per 7.7 calories
<BR>

#12: Collard Greens 
Protein in 100g	Per cup (36g)	Protein to Calorie Ratio
3g	1.1g	1g protein per 10.7 calories
<BR>

#13: Parsley
Protein in 100g	Per tablespoon (4g)	Protein to Calorie Ratio
3g	0.1g	1g protein per 12 calories
<BR>

#14: Mustard Greens
Protein in 100g	Per cup (56g)	Protein to Calorie Ratio
2.9g	1.6g	1g protein per 9.3 calories
<BR>

#15: Broccoli
Protein in 100g	1 cup chopped (91g)	Protein to Calorie Ratio
2.8g	2.6g	1g protein per 12.1 calories
<BR>



#16: Baby Zucchini (Courgettes)
Protein in 100g	Per zucchini (16g)	Protein to Calorie Ratio
2.7g	0.4g	1g protein per 7.8 calories
<BR>

#17: Garden Cress
Protein in 100g	Per cup (50g)	Protein to Calorie Ratio
2.6g	1.3g	1g protein per 12.3 calories
<BR>

#18: Beet Greens (Cooked)
Protein in 100g	Per cup (144g)	Protein to Calorie Ratio
2.6g	3.7g	1g protein per 10.4 calories
<BR>

#19: Arugula (Rocket)
Protein in 100g	Per 1/2 cup (10g)	Protein to Calorie Ratio
2.6g	0.3g	1g protein per 9.6 calories
<BR>

#20: Brussels Sprouts (Cooked)
Protein in 100g	Per 1/2 cup (78g)	Protein to Calorie Ratio
2.6g	2g	1g protein per 13.8 calories
<BR>

#21: Bamboo Shoots
Protein in 100g	Per cup (151g)	Protein to Calorie Ratio
2.6g	3.9g	1g protein per 10.4 calories
<BR>

#22: Squash (Hubbard, cooked)
Protein in 100g	Per cup, cubes (205g)	Protein to Calorie Ratio
2.5g	5.1g	1g protein per 20 calories
<BR>

#23: Asparagus (Cooked)
Protein in 100g	Per 1/2 cup (90g)	Protein to Calorie Ratio
2.4g	2.2g	1g protein per 9.2 calories
<BR>

#24: Sugar Snap Peas (Green, cooked)
Protein in 100g	Per cup, pieces (116g)	Protein to Calorie Ratio
2.3g	2.7g	1g protein per 17 calories
<BR>

#25: Watercress
Protein in 100g	Per cup (34g)	Protein to Calorie Ratio
2.3g	0.8g	1g protein per 4.8 calories
<BR>

#26: Cauliflower
Protein in 100g	1 cup chopped (107g)	Protein to Calorie Ratio
1.9g	2.1g	1g protein per 13.2 calories
<BR>

#27: Pak-Choi (Chinese Cabbage, cooked)
Protein in 100g	Per cup (170g)	Protein to Calorie Ratio
1.6g	2.7g	1g protein per 7.5 calories
<BR>




#1: Guavas
Protein in 100g	Per fruit (55g)	Protein to Calorie Ratio
2.6g	1.4g	1g protein per 26 calories
<BR>

#2: Mulberries
Protein in 100g	Per cup (140g)	Protein to Calorie Ratio
1.4g	2g	1g protein per 31 calories
<BR>

#3: Blackberries
Protein in 100g	Per cup (144g)	Protein to Calorie Ratio
1.4g	2g	1g protein per 31 calories
<BR>

#4: Starfruit
Protein in 100g	Per cup, sliced (108g)	Protein to Calorie Ratio
1g	1.1g	1g protein per 31 calories
<BR>

#5: Apricots
Protein in 100g	Per apricot (35g)	Protein to Calorie Ratio
1.4g	0.5g	1g protein per 34 calories
<BR>




#6: Kumquats
Protein in 100g	Per fruit (19g)	Protein to Calorie Ratio
1.9g	0.4g	1g protein per 37 calories
<BR>

#7: Nectarines
Protein in 100g	Per fruit (142g)	Protein to Calorie Ratio
1.1g	1.5g	1g protein per 40 calories
<BR>

#8: Grapefruit (White)
Protein in 100g	Per 1/2 fruit (118g)	Protein to Calorie Ratio
0.9g	1g	1g protein per 41 calories
<BR>

#9: Cantaloupe Melon
Protein in 100g	Per wedge (102g)	Protein to Calorie Ratio
0.8g	0.9g	1g protein per 43 calories
<BR>

#10: Peaches
Protein in 100g	Per fruit (150g)	Protein to Calorie Ratio
0.9g	1.4g	1g protein per 43 calories
<BR>

#11: Raspberries
Protein in 100g	Per cup (123g)	Protein to Calorie Ratio
1.2g	1.5g	1g protein per 43 calories
<BR>

#12: Passion Fruit
Protein in 100g	Per cup (236g)	Protein to Calorie Ratio
2.2g	5.2g	1g protein per 44 calories
<BR>

#13: Currants (Red, White & Black)
Protein in 100g	Per cup (112g)	Protein to Calorie Ratio
1.4g	1.6g	1g protein per 45 calories
<BR>

#14: Strawberries
Protein in 100g	Per cup, sliced (166g)	Protein to Calorie Ratio
0.7g	1.1g	1g protein per 46 calories
<BR>

#15: Pomegranate
Protein in 100g	Per fruit (282g)	Protein to Calorie Ratio
1.7g	4.7g	1g protein per 49 calories
<BR>




#16: Oranges
Protein in 100g	Per fruit (121g)	Protein to Calorie Ratio
1g	1.3g	1g protein per 49 calories
<BR>

#17: Watermelon
Protein in 100g	Per wedge (286g)	Protein to Calorie Ratio
0.6g	1.7g	1g protein per 50 calories
<BR>

#18: Kiwi Fruit (Gold)
Protein in 100g	Per fruit (86g)	Protein to Calorie Ratio
1.2g	1.1g	1g protein per 50 calories
<BR>

#19: Jackfruit
Protein in 100g	Per cup, sliced (165g)	Protein to Calorie Ratio
1.7g	2.8g	1g protein per 56 calories
<BR>

#20: Cherries
Protein in 100g	Per cup (138g)	Protein to Calorie Ratio
1.1g	1.5g	1g protein per 57 calories
<BR>

#21: Honeydew Melon
Protein in 100g	Per wedge (160g)	Protein to Calorie Ratio
0.5g	0.9g	1g protein per 72 calories
<BR>

#22: Avocados
Protein in 100g	Per avocado (201g)	Protein to Calorie Ratio
2g	4g	1g protein per 80 calories
<BR>

#23: Bananas
Protein in 100g	Per banana (118g)	Protein to Calorie Ratio
1.1g	1.3g	1g protein per 81 calories
<BR>






#1: Pumpkin and Squash Seeds
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
29.8g	8.5g	1 gram protein per 19.3 calories
<BR>



#2: Peanuts (Dry Roasted)
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
24.4g	6.9g	1 gram protein per 24.1 calories
<BR>*Peanuts are actually legumes, but are nuts in the culinary sense



#3: Pistachios (Dry Roasted)
Protein in 100g	1 oz (49 kernels) (28g)	Protein to Calorie Ratio
21g	5.9g	1 gram protein per 27 calories
<BR>






#4: Almonds
Protein in 100g	1 oz (23 whole kernels) (28g)	Protein to Calorie Ratio
21.2g	6g	1 gram protein per 27.3 calories
<BR>



#5: Sunflower Seeds (Dry Roasted)
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
19.3g	5.5g	1 gram protein per 28.3 calories
<BR>



#6: Sesame Seeds (Roasted and Toasted)
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
17g	4.8g	1 gram protein per 33.2 calories
<BR>



#7: Seeds flaxseed
Protein in 100g	1 tbsp, ground (7g)	Protein to Calorie Ratio
18.3g	1.3g	1 gram protein per 29.2 calories
<BR>






#8: Chia Seeds
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
16.5g	4.7g	1 gram protein per 29.5 calories
<BR>



#9: Cashews (Dry Roasted)
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
15.3g	4.3g	1 gram protein per 37.5 calories
<BR>



#10: Walnuts
Protein in 100g	1 oz (14 halves) (28g)	Protein to Calorie Ratio
15.2g	4.3g	1 gram protein per 43 calories
<BR>



#11: Hazelnuts (Filberts) (Dry Roasted)
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
15g	4.3g	1 gram protein per 43.1 calories
<BR>



#12: Pine Nuts
Protein in 100g	1 oz (167 kernels) (28g)	Protein to Calorie Ratio
13.7g	3.9g	1 gram protein per 49.1 calories
<BR>



#13: Chestnuts (Roasted)
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
4.5g	1.3g	1 gram protein per 53.1 calories
<BR>



#14: Pecans
Protein in 100g	1 oz (19 halves) (28g)	Protein to Calorie Ratio
9.2g	2.6g	1 gram protein per 75.1 calories
<BR>



#15: Macadamia Nuts
Protein in 100g	1 oz (10-12 kernels) (28g)	Protein to Calorie Ratio
7.9g	2.2g	1 gram protein per 90.9 calories
<BR>



#16: Dried Coconut
Protein in 100g	1 oz (28g)	Protein to Calorie Ratio
6.9g	2g	1 gram protein per 95.7 calories
<BR>

<PRE>
#1 Parmesan Cheese	456 calories	Protein: 42%	Carb: 4%	Fat: 28%	Other (water): 26%
#2 Romano Cheese	387 calories	Protein: 32%	Carb: 4%	Fat: 26%	Other (water): 38%
#3 Non-Fat Mozzarella Cheese	149 calories	Protein: 32%	Carb: 4%	Fat: 0%	Other (water): 64%
#4 Goat Cheese(Hard Type)	452 calories	Protein: 31%	Carb: 2%	Fat: 34%	Other (water): 33%
#5 Gruyere Cheese	413 calories	Protein: 30%	Carb: 0%	Fat: 31%	Other (water): 39%
#6 Swiss Cheese	376 calories	Protein: 28%	Carb: 3%	Fat: 26%	Other (water): 43%
#7 Low Fat Monterey Cheese	313 calories	Protein: 28%	Carb: 1%	Fat: 21%	Other (water): 50%
#8 Mozzarella Cheese	280 calories	Protein: 28%	Carb: 3%	Fat: 16%	Other (water): 53%
#9 Low Fat Cheddar Cheese	282 calories	Protein: 27%	Carb: 2%	Fat: 17%	Other (water): 54%
#10 Fontina Cheese	389 calories	Protein: 26%	Carb: 2%	Fat: 30%	Other (water): 42%
#11 Provolone Cheese	351 calories	Protein: 26%	Carb: 2%	Fat: 25%	Other (water): 47%
#12 Caraway Cheese	376 calories	Protein: 25%	Carb: 3%	Fat: 28%	Other (water): 44%
#13 Edam Cheese	357 calories	Protein: 25%	Carb: 1%	Fat: 26%	Other (water): 48%
#14 Gouda Cheese	356 calories	Protein: 25%	Carb: 2%	Fat: 26%	Other (water): 47%
#15 Low Fat Muenster Cheese	274 calories	Protein: 25%	Carb: 4%	Fat: 17%	Other (water): 54%
#16 Reduced Fat Mexican Blend Cheese	282 calories	Protein: 25%	Carb: 3%	Fat: 17%	Other (water): 55%
#17 Monterey Cheese	373 calories	Protein: 24%	Carb: 1%	Fat: 29%	Other (water): 46%
#18 Tilsit Cheese	340 calories	Protein: 24%	Carb: 2%	Fat: 25%	Other (water): 49%
#19 Low Fat Cheddar Or Colby Cheese	173 calories	Protein: 24%	Carb: 2%	Fat: 7%	Other (water): 67%
#20 Port De Salut Cheese	352 calories	Protein: 24%	Carb: 1%	Fat: 27%	Other (water): 48%
#21 Colby Cheese	394 calories	Protein: 24%	Carb: 3%	Fat: 30%	Other (water): 43%
#22 Muenster Cheese	368 calories	Protein: 23%	Carb: 1%	Fat: 28%	Other (water): 48%
#23 Cheshire Cheese	387 calories	Protein: 23%	Carb: 5%	Fat: 29%	Other (water): 43%
#24 Brick Cheese	371 calories	Protein: 23%	Carb: 3%	Fat: 28%	Other (water): 46%
#25 Kraft Free Singles	148 calories	Protein: 23%	Carb: 12%	Fat: 0%	Other (water): 65%
#26 Mexican Queso Asadero	356 calories	Protein: 23%	Carb: 3%	Fat: 27%	Other (water): 47%
#27 Pimento Cheese	375 calories	Protein: 22%	Carb: 2%	Fat: 30%	Other (water): 46%
#28 Semisoft Goat Cheese	364 calories	Protein: 22%	Carb: 3%	Fat: 28%	Other (water): 47%
#29 Mexican Queso Chihuahua	374 calories	Protein: 22%	Carb: 6%	Fat: 28%	Other (water): 44%
#30 Roquefort Cheese	369 calories	Protein: 22%	Carb: 2%	Fat: 29%	Other (water): 47%
#31 Mexican Queso Anejo	373 calories	Protein: 21%	Carb: 5%	Fat: 28%	Other (water): 46%
#32 Blue Cheese	353 calories	Protein: 21%	Carb: 2%	Fat: 27%	Other (water): 50%
#33 Brie	334 calories	Protein: 21%	Carb: 0%	Fat: 26%	Other (water): 53%
#34 Limburger	327 calories	Protein: 20%	Carb: 0%	Fat: 26%	Other (water): 54%
#35 Camembert	300 calories	Protein: 20%	Carb: 0%	Fat: 23%	Other (water): 57%
#36 Nonfat Cottage Cheese	85 calories	Protein: 17%	Carb: 2%	Fat: 0%	Other (water): 81%

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Tryptophan 




#1: Seeds & Nuts (Pumpkin & Squash Seeds)
Tryptophan 100g	Per cup (129g)	Per ounce (28g)
576mg (206% RDI)	743mg (265% RDI)	161mg (58% RDI)
Other Seeds & Nuts High in Tryptophan (%RDI per ounce): Chia Seeds (44%), Sesame Seeds (39%), Sunflower Seeds (35%), Flaxseeds (30%), Pistachio Nuts (29%), Cashew Nuts (24%), Almonds (21%), and Hazelnuts (Filberts) (19%). <BR>


#2: Soya Foods (Soybeans, roasted)
Tryptophan 100g	Per cup (93g)	Per ounce (28g)
575mg (205% RDI)	535mg (191% RDI)	161mg (57% RDI)
Other Soya Foods High in Tryptophan (%RDI per ounce): Koyadofu (Dried-frozen Tofu) (75%), Sprouted Soybeans, stir-fried (30%), Tofu, fried (27%), Soybeans, boiled (24%), and Tempeh (19%). <BR>


#3: Cheese (Reduced Fat Mozzarella)
Tryptophan 100g	Per cup, diced (132g)	Per ounce (28g)
571mg (204% RDI)	754mg (269% RDI)	160mg (57% RDI)
Other Cheeses High in Tryptophan (%RDI per ounce): Parmesan & Cheddar (56%), Mozzarella (51%), Romano (43%), Gruyere (42%), Swiss (40%), Fontina (36%), Edam, Gouda, and Tilsit (35%). <BR>


#4: Lamb, Beef, Pork & Game (Lamb Shoulder, cooked)
Tryptophan 100g	Per 3oz (85g)	Per chop (55g)
415mg (148% RDI)	353mg (126% RDI)	228mg (81% RDI)
Other Meats High in Tryptophan (%RDI per 3oz, cooked): Rabbit (133%), Lean Roast Beef & Ground Pork (124%), Goat (123%), Beef Steak (121%), Pork Tenderloin (117)%, Wild Boar (115%), and Veal (113%). <BR>


#5: Chicken & Turkey (Chicken Breast, cooked)
Tryptophan 100g	Per piece (181g)	Per 3oz (85g)
404mg (144% RDI)	731mg (261% RDI)	343mg (123% RDI)
Other Chicken & Turkey Meats High in Tryptophan (%RDI per 3oz, cooked): Chicken Stewing Meat (117%), Turkey Wing (113%), Turkey breast (110%), Chicken Wing (108%), Chicken Drumstick (102%), Fat-Free Ground Turkey (99%), Turkey Drumstick (98%), and Ground Turkey (94%). <BR>


#6: Fish (Tuna, cooked)
Tryptophan 100g	Per 3oz (85g)	Per ounce (28g)
335mg (120% RDI)	285mg (102% RDI)	95mg (34% RDI)
Other Fish High in Tryptophan (%RDI per 3oz, cooked): Halibut (102%), Salmon (98%), Rockfish & Trout (90%), Snapper (89%), Mackerel (88%), Haddock (79%), and Cod (70%). <BR>


#7: Shellfish (Crab, cooked)
Tryptophan 100g	Per 3oz (85g)	Per ounce (28g)
330mg (118% RDI)	281mg (100% RDI)	94mg (33% RDI)
Other Shellfish High in Tryptophan (%RDI per 3oz, cooked): Spiny Lobster (112%), Octopus (101%), Clams (87%), Prawns (Shrimp) (79%), Lobster (75%), Crayfish (71%), Oysters (64%), and Scallops (53%). <BR>


#8: Uncooked Oat Bran & Oats (Oat Bran)
Tryptophan 100g	Per cup (94g)	Per ounce (28g)
335mg (120% RDI)	315mg (113% RDI)	94mg (34% RDI)
Other Uncooked Brans and Wholegrains High in Tryptophan (%RDI per cup): Wheat Germ & Whole Oats (130%), Buckwheat (116%), Wheat Bran (59%), Oat Cereal, regular and quick cook (53%). <BR>


#9: Beans & Lentils (White Beans, cooked)
Tryptophan 100g	Per cup (179g)	Per tablespoon (11g)
115mg (41% RDI)	206mg (74% RDI)	13mg (5% RDI)
Other Beans & Lentils High in Tryptophan (%RDI per cup, cooked): Cranberry (Roman) Beans (70%), Yellow Beans & Small White Beans (68%), Pinto Beans & Kidney Beans (66%), Pink Beans, Navy Beans & Black Beans (65%), and Lentils (57%). <BR>


#10: Eggs (Whole)
Tryptophan 100g	Per 2 eggs (100g)	Per egg (50g)
167mg (60% RDI)	168mg (60% RDI)	84mg (30% RDI)
Also High in Tryptophan (%RDI per egg): Poached eggs, Omelette, Fried Eggs & Scrambled Eggs (30%), and Hard Boiled Eggs (28%). <BR>


















































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