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Foods richest in Protein

Protein is an essential macronutrient that is found in every cell of the body. It is made up of amino acids and plays a key role in building, maintaining and repairing body tissues. It also helps to boost the immune system and provides us with energy. Protein can be found in a variety of foods including meat, fish, poultry, eggs, nuts, legumes and dairy products. In addition, protein can be consumed through protein powders such as whey or plant-based protein powders. The recommended daily intake for protein is 0.8g per kilogram of body weight. For example, if you weigh 80kg you should consume 64g of protein per day. Protein requirements are increased during pregnancy and breastfeeding. The recommended daily intake is 1.1g per kilogram of body weight during pregnancy and 1.3g per kilogram of body weight while breastfeeding. This equates to 88g and 104g of protein per day respectively for an 80kg woman who is pregnant or breastfeeding. How much protein do I need to build muscle? To build muscle you need to consume enough energy to support muscle growth in addition to consuming enough protein to support the synthesis of new muscle tissue. The amount of protein that you need to build muscle will depend on your training program and goals. However, it is generally accepted that if you are training for hypertrophy (muscle growth) you should consume 1.4-1.8g per kilogram of body weight per day. This equates to 112-144g of protein per day for an 80kg person. For example, if you are 80kg and train regularly you may choose to consume between 112-144g of protein per day depending on your goals and training program. If you are pregnant or breastfeeding you would need to add another 20-24g of protein per day to your diet to meet the additional requirements for pregnancy or breastfeeding. This would result in a total daily protein intake between 132-168g per day for an 80kg woman who is pregnant or breastfeeding depending on her training program and goals.
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Protein per 100 gr. Protein per oz
Soy protein isolate 88.32 g 25 g
Soy protein isolate, potassium type 88.32 g 25 g
Soy protein isolate, potassium type, crude protein basis 88.32 g 25 g
Gelatins, dry powder, unsweetened 85.6 g 24.3 g
Egg, white, dried, stabilized, glucose reduced 84.08 g 23.8 g
Seal, bearded (Oogruk), meat, dried (Alaska Native) 82.6 g 23.4 g
Egg, white, dried, powder, stabilized, glucose reduced 82.4 g 23.4 g
Egg, white, dried 81.1 g 23 g
Beverages, Protein powder whey based 78.13 g 22.2 g
Steelhead trout, dried, flesh (Shoshone Bannock) 77.27 g 21.9 g
List continued below
Egg, white, dried, flakes, stabilized, glucose reduced 76.92 g 21.8 g
Vital wheat gluten 75.16 g 21.3 g
Whale, beluga, meat, dried (Alaska Native) 69.86 g 19.8 g
Beverages, ABBOTT, EAS whey protein powder 66.67 g 18.9 g
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 63.63 g 18 g
Soy protein concentrate, produced by alcohol extraction 63.63 g 18 g
Soy protein concentrate, produced by acid wash 63.63 g 18 g
Fish, cod, Atlantic, dried and salted 62.82 g 17.8 g
Fish, whitefish, dried (Alaska Native) 62.44 g 17.7 g
Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 62.38 g 17.7 g
Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 62.38 g 17.7 g
Fish, salmon, chum, dried (Alaska Native) 62.09 g 17.6 g
Snacks, pork skins, plain 61.3 g 17.4 g
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 60.62 g 17.2 g
Fish, herring eggs, Pacific, dry (Alaska Native) 60.4 g 17.1 g
Caribou, shoulder meat, dried (Alaska Native) 59.38 g 16.8 g
Beverages, Whey protein powder isolate 58.14 g 16.5 g
Snacks, pork skins, barbecue-flavor 57.9 g 16.4 g
Seaweed, spirulina, dried 57.47 g 16.3 g
Walrus, meat, dried (Alaska Native) 57 g 16.2 g
Gelatin desserts,, KRAFT, JELL-O Brand Sugar Free Low Calorie Gelatin Dessert Strawberry, with aspartame and acesulfame potassium sweetener, powder 56.8 g 16.1 g
Smelt, dried (Alaska Native) 56.19 g 15.9 g
Beverages, Protein powder soy based 55.56 g 15.8 g
Egg substitute, powder 55.5 g 15.7 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C 55.3 g 15.7 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium 55.3 g 15.7 g
Beverages, nutritional shake mix, high protein, powder 53.57 g 15.2 g
Tofu, dried-frozen (koyadofu) 52.47 g 14.9 g
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 52.43 g 14.9 g
Peanut flour, defatted 52.2 g 14.8 g
Caribou, rump meat, half dried (Alaska Native) 52.06 g 14.8 g
Soy flour, defatted 51.46 g 14.6 g
Soy flour, low-fat, crude protein basis (N x 6.25) 50.93 g 14.4 g
Seeds, sesame flour, low-fat 50.14 g 14.2 g
Protein supplement, milk based, Muscle Milk Light, powder 50 g 14.2 g
Seeds, cottonseed flour, low fat (glandless) 49.83 g 14.1 g
Soy flour, low-fat 49.81 g 14.1 g
Soy flour, defatted, crude protein basis (N x 6.25) 49.81 g 14.1 g
Soy meal, defatted, raw, crude protein basis (N x 6.25) 49.2 g 13.9 g
Soy meal, defatted, raw 49.2 g 13.9 g
Seeds, cottonseed meal, partially defatted (glandless) 49.1 g 13.9 g
Egg, whole, dried, stabilized, glucose reduced 48.17 g 13.7 g
Seeds, sunflower seed flour, partially defatted 48.06 g 13.6 g
Egg, whole, dried 48.05 g 13.6 g
Mollusks, whelk, unspecified, cooked, moist heat 47.68 g 13.5 g
Beverages, ABBOTT, EAS soy protein powder 47.62 g 13.5 g
Protein supplement, milk based, Muscle Milk, powder 45.71 g 13 g
Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native) 44.5 g 12.6 g
Soybeans, mature seeds, dry roasted 43.32 g 12.3 g
Meat extender 41.71 g 11.8 g
Cheese, parmesan, low sodium 41.6 g 11.8 g
Seeds, cottonseed flour, partially defatted (glandless) 40.96 g 11.6 g
Leavening agents, yeast, baker's, active dry 40.44 g 11.5 g
Seeds, sesame flour, partially defatted 40.32 g 11.4 g
Parmesan cheese topping, fat free 40 g 11.3 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native) 39.9 g 11.3 g
Pork, cured, bacon, cooked, microwaved 39.01 g 11.1 g
Soybeans, mature seeds, roasted, no salt added 38.55 g 10.9 g
Soybeans, mature seeds, roasted, salted 38.55 g 10.9 g
Soy flour, full-fat, roasted 38.09 g 10.8 g
Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 38.09 g 10.8 g
Cheese, parmesan, shredded 37.86 g 10.7 g
Soy flour, full-fat, raw 37.81 g 10.7 g
Soy flour, full-fat, raw, crude protein basis (N x 6.25) 37.8 g 10.7 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted 37.04 g 10.5 g
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium 37.04 g 10.5 g
Veal, leg (top round), separable lean only, cooked, braised 36.71 g 10.4 g
Soybeans, mature seeds, raw 36.49 g 10.3 g
Game meat, deer, shoulder clod, separable lean only, cooked, braised 36.28 g 10.3 g
Lupins, mature seeds, raw 36.17 g 10.3 g
Veal, leg (top round), separable lean and fat, cooked, braised 36.16 g 10.3 g
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 36.16 g 10.3 g
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 36.16 g 10.3 g
Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised 36.12 g 10.2 g
Beef, round, top round, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 36.12 g 10.2 g
Beef, round, top round, separable lean only, trimmed to 1/4" fat, choice, cooked, braised 36.12 g 10.2 g
Beef, round, top round, separable lean only, trimmed to 1/4" fat, select, cooked, braised 36.12 g 10.2 g
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised 36.12 g 10.2 g
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised 36.12 g 10.2 g
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 35.8 g 10.2 g
Cheese, parmesan, hard 35.75 g 10.1 g
Pork, cured, bacon, cooked, baked 35.73 g 10.1 g
Veal, shoulder, arm, separable lean only, cooked, braised 35.73 g 10.1 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised 35.62 g 10.1 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised 35.62 g 10.1 g
Seeds, safflower seed meal, partially defatted 35.62 g 10.1 g
Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 35.62 g 10.1 g
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