How Much Is Enough?

Protein requirements are complicated because the amount we need changes with age.
Infants require about 10 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day.
One important exception is pregnant or lactating women. The recommended intake for them
rises to 71 grams of protein a day.
The Top 10 High Protein Foods by Nutrient Density
(Protein per Gram)
#1: Spirulina (Buy
from Amazon.com)
58g per
100 grams
4g per tablespoon
(7 grams)
1g protein per
5 calories
Click to see complete nutrition
facts for Spirulina
#2: Parmesan
Cheese
42g per
100 grams
2g per tablespoon
(5 grams)
1g protein per
11 calories
Click to see complete nutrition
facts for Parmesan Cheese
#3: Dry Roasted
Soy Beans
40g per
100 grams
68g per cup (172
grams)
1g protein per
11.3 calories
Click to see complete nutrition
facts for Dry Roasted Soybeans
#4: Lean Veal and
Beef
37g per
100 grams
31g per 3 ounce
serving (85 grams)
1g protein per
5.5 calories
Click to see complete nutrition
facts for Lean Veal
#5: Lamb
(Shoulder)
36g per
100 grams
20g per chop (55
grams)
1g protein per
7.9 calories
Click to see complete nutrition
facts for Lamb Shoulder
#6: Chicken and
Turkey Breast
33g per
100 grams
58g in a chicken
breast (172 grams)
1g protein per
5.6 calories
Click to see complete nutrition
facts for Dried Cod
#7: Squash and
Pumpkin Seeds
33g per
100 grams
9g per ounce (28
grams)
1g protein per
15.8 calories
Click to see complete nutrition
facts for Squash and Pumpkin
Seeds
#8: Non-fat
Mozzarella
32g per
100 grams
36g per cup
shredded (113
grams)
1g protein per
4.7 calories
Click to see complete nutrition
facts for Non-fat Mozzarella
#9: Fish (Tuna)
30g per
100 grams
26g per 3 ounce
serving (85 grams)
1g protein per
4.6 calories
Click to see complete nutrition
facts for Tuna Fish
#10: Pork Loin
(Chops)
30g per
100 grams
23g per chop (78
grams, ~3oz)
1g protein per
9.2 calories
Click to see complete nutrition
facts for Pork Chops

Other Protein Rich Foods (Especially for Pescatarians and
Vegetarians)
Almonds
21g per 100
gram serving
30g per cup (143
grams) (822
6g per ounce (28
grams) (161
Click to see complete
nutrition facts for Almonds
(575 calories) calories) calories)
Pistachios (Dry
Roasted)
21g per 100
gram serving
(571 calories)
26g per cup (123
grams) (702
calories)
6g per ounce (28
grams) (160
calories)
Click to see complete
nutrition facts for
Pistachios
Peanuts
24g per 100
gram serving
(585 calories)
35g per cup (146
grams) (854
calories)
7g per ounce (28
grams) (164
calories)
Click to see complete
nutrition facts for Peanuts
Pine Nuts
14g per 100
gram serving
(673 calories)
19g per cup (135
grams) (909
calories)
4g per ounce (28
grams) (188
calories)
Click to see complete
nutrition facts for Pine
Nuts
Pecans
9g per 100 gram
serving (691
calories)
9g per cup (99
grams) (684
calories)
2.6g per ounce (28
grams) (193
calories)
Click to see complete
nutrition facts for Pecans
Sunflower Seeds
21g per 100
gram serving
(584 calories)
30g per cup (140
grams) (818
calories)
6g per ounce (28
grams) (164
calories)
Click to see complete
nutrition facts for
Sunflower Seeds
Cocoa Powder
(Unsweetened)
20g per 100
gram serving
(229 calories)
17g per cup (86
grams) (197
calories)
1g per tablespoon (5
grams) (11 calories)
Click to see complete
nutrition facts for
Unsweetened Cocoa
Powder
Flax Seeds
18g per 100
gram serving
(534 calories)
31g per cup (168
grams) (897
calories)
2g per tablespoon
(10 grams) (53
calories)
Click to see complete
nutrition facts for Flax
Seeds
Sesame Seeds
18g per 100
gram serving
(573 calories)
26g per cup (144
grams) (825
calories)
1.6g per tablespoon
(9 grams) (52
calories)
Click to see complete
nutrition facts for Whole
Dried Sesame Seeds
Vital Wheat
Gluten
75g per 100
gram serving
(370 calories)
63g per 3oz
serving (85 grams)
21g per ounce (28
grams) (104
calories)
Click to see complete
nutrition facts for Vital
Wheat Gluten
Tempeh (Cooked)
18g per 100
gram serving
(196 calories)
15g per 3 ounce
serving (84 grams)
(165 calories)
5g per ounce (28
grams) (55 calories)
Click to see complete
nutrition facts for Cooked
Tempeh
Lentils
9g per 100 gram
serving (114
calories)
18g per cup cooked (198 grams) (226
calories)
Click to see complete
nutrition facts for Cooked
Lentils
Lobster
26g per 100
gram serving
(143 calories)
43g per lobster
(163 grams) (233
calories)
22g per 3 ounce
serving (85 grams)
(122 calories)
Click to see complete
nutrition facts for Lobster
Crab
19g per 100
gram serving
(97 calories)
26g per King Crab
leg (134 grams)
(130 calories)
16g per 3 ounce
serving (85 grams)
(82 calories)
Click to see complete
nutrition facts for Crab
Octopus
30g per 100
gram serving
(164 calories)
25g per 3oz
serving (85 grams)
(139 calories)
8g per ounce (28
grams) (46 calories)
Click to see complete
nutrition facts for Octopus
Fish Roe (Eggs)
29g per 100
gram serving
(204 calories)
24g per 3oz
serving (85 grams)
(173 calories)
8g per ounce (28
grams) (57 calories)
Click to see complete
nutrition facts for Fish Roe
Abalone
20g per 100
gram serving
(189 calories)
17g per 3 ounce
serving (85 grams)
(161 calories)
6g per ounce (28
grams) (54 calories)
Click to see complete
nutrition facts for Abalone
Whey Powder
13g per 100
gram serving
(353 calories)
19g per cup (145
grams) (512
calories)
1g per tablespoon (8
grams) (28 calories)
Click to see complete
nutrition facts for Sweet
Whey Powder
Zwieback
10g per 100
gram serving
(426 calories)
0.7g per piece (7
grams) (30
calories)
3g per ounce (28
grams) (119
calories)
Click to see complete
nutrition facts for
Zwieback
Yeast Extract
Spread (Marmite)
28g per 100
gram serving
(158 calories)
2g per teaspoon (6 grams) (9 calories)
Click to see complete
nutrition facts for Yeast
Extract Spread
Quinoa (Cooked)
4.4g per 100
gram serving
(120 calories)
8.1g per cup cooked (185 grams) (222
calories)
Click to see complete
nutrition facts for Cooked
Quinoa
To find even more high protein foods, use the nutrient ranking tool.


Low Calorie Snacks High in Protein (50~200 Calories
Each)

Serving Size Protein Calories
Protein(g) per
Calorie
Canned Tuna
1 can (165g /
6oz)
42
grams
191
calories
1g per 4.6cal
Dry Roasted Soybeans 1/4 Cup (43g)
17
grams
194
calories
1g per 11.4cal
3 Pieces of Cheese (Parmesan)
3 cubic inches
(30g)
11
grams
117
calories
1g per 10.6cal
Dry Roasted Peanuts 1/4 Cup (37g) 9 grams
214
calories
1g per 23.8cal
Almonds 1/4 Cup (36g) 8 grams
206
calories
1g per 25.8cal
Pistachios 1/4 Cup (31g) 7 grams
176
calories
1g per 25.1cal
Sunflower Seeds 1/4 Cup (35g) 7 grams
205
calories
1g per 29.3cal
Non-Fat (Skim) Milk
1 cup (245g /
8oz)
8 grams
83
calories
1g per 10.4cal
Soymilk (Unsweetened)
1 cup (243g /
8oz)
7 grams
80
calories
1g per 11.4cal
Hard Boiled Egg 1 egg (50g) 6 grams
78
calories
1g per 13cal
Toasted Whole Wheat with Yeast
Extract Spread (Marmite)
1 slice + 1 tsp
(48g)
6 grams
137
calories
1g per 22.8cal
Use the nutrient ranking tool to find more foods with a high protein to calorie ratio.
Protein Isolates
As obtaining too much protein may have adverse health affects, use of protein isolates should
be approached with caution and is best for those looking to moderately boost their protein
intake or gain weight/muscle mass. For more information on gaining weight see the article on
high calorie foods.

Protein per 100 grams Calories Protein(g) per Calorie
Unsweetened Dry Gelatin 86 grams 335 calories 1g per 3.9cal
Egg White Powder 82 grams 376 calories 1g to 4.6cal
Soy Protein Isolate 81 grams 338 calories 1g to 4.2cal
Vital Wheat Gluten 75 grams 370 calories 1g to 4.9cal
Spirulina (Dried Seaweed) 58 grams 290 calories 1g to 5cal
De-fatted Peanut Flour 52 grams 327 calories 1g to 6.3cal
Low-fat Sunflower Seed Flour 48 grams 326 calories 1g to 6.8cal
Low-fat Soy Flour 47 grams 372 calories 1g to 7.9cal
Non-fat Milk Powder 36 grams 362 calories 1g to 10cal
Dried Whey 13 grams 353 calories 1g to 27.2cal

Read more at http://www.healthaliciousness.com/articles/foods-highest-in-
protein.php#bSMEMcAF48fCUTEP.99