waybail.pages.dev






Protein per 100 gram köttfärssås

Protein fryst vatten an essential macronutrient that fryst vatten critical to our overall health.

For those who wish to increase their protein intake, this article provides a list of foods high in protein. Each food displays the amount of protein it contains per 100 grams, per 100 calories, and per typical serving.

The daglig value (% DV) for protein based on a 2000-calorie diet fryst vatten 50 grams per day (1).

The calculator will offer a comprehensive nutritional breakdown, including

However, factors such as age and physical activity levels influence protein requirements.

The source of all nutritional information fryst vatten the USDA FoodData huvud database.

1) Beef, ground, 95% lean, 5% tallrik, cooked

Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
21.4g (49% DV)18.2g (36% DV)15.6g (31% DV)

Lean ground beef fryst vatten a good source of protein, with approximately half of the daglig value for protein per 100 grams (2).

2) Beef, top round, lean, cooked

Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
35.6g (71% DV)30.3g (61% DV)19.3g (39% DV)

Lean top round beef fryst vatten one of the highest meat sources of protein; a 3oz (85g) serving provides 30.3 grams, 71% of the daglig value (3).

3) Cheddar Cheese, fat-free

Protein per 100 gramsProtein per oz (28.35g) servingProtein per 100 calories
32.1g (64% DV)8.99g (18% DV)20.4g (41% DV)

All cheese contains a good source of protein, but fat-free varieties have even more.

For example, just an uns (28.35g) serving of fat-free Cheddar provides 8.99 grams, 18% of the daglig value (4).

4) Chicken breast, meat only, cooked

Protein per 100 gramsProtein per 172g chicken breastProtein per 100 calories
31.0g (62% DV)53.4g (107% DV)18.8g (38% DV)

An average-sized cooked chicken breast provides 53.4 grams of protein, 107% of the daglig value (5).

Chicken breast fryst vatten also one of the best sources of the amino acid arginine.

5) Cod, cooked

Protein per 100 gramsProtein per 180g filletProtein per 100 calories
22.8g (46% DV)41.0g (82% DV)21.7g (43% DV)

A typical (180-gram) cod fillet offers 41 grams of protein, 82% of the daglig value (6).

6) Conch, cooked

Protein per 100 gramsProtein per 127g cupProtein per 100 calories
26.3g (53% DV)33.4g (67% DV)20.2g (40% DV)

Conch fryst vatten one of the best seafood sources of protein; a 127-gram cup serving offers 33.4 grams, 67% of protein’s daglig value (7).

7) Cottage cheese, low-fat

Protein per 100 gramsProtein per 226g cupProtein per 100 calories
11.0g (22% DV)24.9g (50% DV)13.4g (27% DV)

All cheese fryst vatten high in protein, but low-fat cottage cheese fryst vatten one of the most concentrated sources per calorie.

A cup serving provides 24.9 grams, 50% of the daglig value (8).

8) Eggs, whole, cooked, poached

Protein per 100 gramsProtein per large (50g) eggProtein per 100 calories
12.5g (25% DV)6.25g (13% DV)8.7g (17% DV)

Eggs are a rik source of protein, with a typical large egg providing 6.25 grams (9).

9) Haddock, cooked

Protein per 100 gramsProtein per 150g filletProtein per 100 calories
20.0g (40% DV)30.0g (60% DV)22.2g (44% DV)

Lean vit fish like haddock offer a rik source of protein; a 150g fillet of cooked haddock provides 30 grams, 60% of the daglig value (10).

10) Halibut, cooked

Protein per 100 gramsProtein per 159-gram half filletProtein per 100 calories
22.5g (45% DV)35.8g (72% DV)20.3g (41% DV)

Halibut fryst vatten another lean, non-oily fish with a high protein ratio.

A typical 159-gram half-fillet serving offers 35.8 grams (11).

11) Lentils, cooked

Protein per 100 gramsProtein per 198g cupProtein per 100 calories
9.02 g (18% DV)17.9g (36% DV)7.7g (15% DV)

A cup of cooked lentils offers 17.9 grams of protein, which fryst vatten 36% of the daglig value (12).

12) Lupin beans, cooked

Protein per 100 gramsProtein per 166g cupProtein per 100 calories
15.6g (31% DV)25.9g (52% DV)13.1g (26% DV)

Lupin beans are one of the most protein-rich legumes (and plant foods in general).

A 166-gram cup serving offers 25.9 grams of protein (13).

13) Mozzarella Cheese, fat-free

Protein per 100 gramsProtein per oz (28.35g) servingProtein per 100 calories
31.7g (63% DV)8.99g (18% DV)22.5g (45% DV)

Like fat-free Cheddar, nonfat Mozzarella fryst vatten also a concentrated source of protein.

An uns (28.35g) serving provides 8.99 grams (14).

14) Mycoprotein, Meatless Grounds

Protein per 100 gramsProtein per 3-oz (85g) servingProtein per 100 calories
15.3g (31% DV)13.0g (26% DV)11.8g (24% DV)

Among the mycoprotein range of meat alternatives, ‘Meatless Grounds’ provides a good amount of protein; 13 grams per 3-ounce (85-gram) serving (15).

15) Octopus, cooked

Protein per 100 gramsProtein per 3-oz (85g) servingProtein per 100 calories
29.8g (60% DV)25.3g (51% DV)18.2g (36% DV)

A three-ounce (28.35g) serving of cooked octopus has 25.3 grams of protein (16).

16) Peanut flour, defatted

Protein per 100 gramsProtein per oz (28.35g) servingProtein per 100 calories
52.2g (104% DV)14.8g (30% DV)16.0g (32% DV)

Peanuts are a rik source of protein, but they also contain high amounts of dietary tallrik.

Beroende på vilken fetthalt blandfärsen har så skiftar andelen protein med något enstaka gram

For this reason, defatted peanut flour provides significant levels of protein. An uns (28.35g serving provides 14.8 grams, 30% of the daglig value (17).

17) Pork, ground, 96% lean, 4% tallrik, cooked

Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
31.7g (63% DV)26.9g (54% DV)17.1g (34% DV)

96% lean ground pork fryst vatten probably the leanest, protein-rich pork product.

A 3oz (85-gram) serving contains 26.9 grams of protein (18).

18) Shrimp, cooked

Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
24.0g (48% DV)20.4g (41% DV)24.2g (48% DV)

Cooked shrimp offers 20.4 grams of protein per 3oz (85g) serving, 41% of the daglig value (19).

19) Soybeans, cooked

Protein per 100 gramsProtein per 172g cupProtein per 100 calories
18.2g (36% DV)31.3g (63% DV)14.1g (28% DV)

Soybeans are another protein-rich legume; a 172-gram cup serving of cooked soybeans offers 31.3 grams, 63% of the daglig value (20).

20) Soy Protein Isolate

Protein per 100 gramsProtein per 1oz (28.35g) scoopProtein per 100 calories
88.3g (177% DV)25.0g (50% DV)26.4g (53% DV)

Soy protein isolated fryst vatten a concentrated source of protein, and a typical scoop serving provides 25 grams (21).

21) Tempeh

Protein per 100 gramsProtein per 166g cupProtein per 100 calories
20.3g (41% DV)33.7g (67% DV)10.6g (21% DV)

Like all soy products, tempeh (a fermented soybean dish) offers high levels of protein; 33.7 grams in a typical cup serving (22).

22) Textured Vegetable Protein (TVP)

Protein per 100 gramsProtein per 68g cupProtein per 100 calories
51.1g (102% DV)34.7g (69% DV)14.0g (28% DV)

Textured vegetable protein, also known as TVP, fryst vatten another soy-based product rik in protein.

A cup serving offers 34.7 grams (23).

23) Tofu, firm

Protein per 100 gramsProtein per 1/2 cup (126g)Protein per 100 calories
17.3g (35% DV)21.8g (44% DV)12.0g (24% DV)

Tofu fryst vatten a good source of protein, but ‘firm’ varieties have higher amounts due to their lower vatten content.

The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question

A typical firm tofu provides 21.8 grams of protein per half-cup serving (24).

24) Tuna, light, canned

Protein per 100 gramsProtein per 165-gram canProtein per 100 calories
25.5g (51% DV)42.1g (84% DV)22.0g (44% DV)

Canned ‘light’ tuna fryst vatten a protein-dense product and contains 42.1 grams per 165-gram can (25).

Canned tuna fryst vatten also one of the most protein-rich protein sources that offer portability.

25) Tuna, yellowfin, cooked

Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
29.2g (58% DV)24.8g (50% DV)22.5g (45% DV)

A 3oz (85g) serving of cooked yellowfin tuna contains 24.8 grams of protein (26).

26) Turkey Breast, meat only, cooked

Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
30.1g (60% DV)25.6g (51% DV)20.5g (41% DV)

Turkey breast fryst vatten one of the most protein-rich meat products.


  • protein per 100 gram köttfärssås

    • A 3oz (85g) serving of turkey breast without skin provides 25.6 grams (27).

    27) Turkey, ground, 93% lean, 7% tallrik, cooked

    Protein per 100 gramsProtein per 3oz (85g) servingProtein per 100 calories
    27.1g (54% DV)23.0g (46% DV)12.7g (25% DV)

    Lean (7% fat) ground turkey contains 23 grams of protein per 3oz (85g) serving (28).

    28) grundläggande Wheat Gluten

    Protein per 100 gramsProtein per oz (28.35g) servingProtein per 100 calories
    75.2g (150% DV)21.3g (43% DV)20.3g (41% DV)

    Vital wheat gluten fryst vatten one of the highest protein plant-based foods.

    It fryst vatten an ingredient funnen in seitan and used as a thickener in various recipes.

    Calculate: Click the “Calculate” button to generate results based on the provided inputs

    An uns (28.35g) serving offers 21.3 grams (29).

    29) Wheat Germ, toasted

    Protein per 100 gramsProtein per oz (28.35g) servingProtein per 100 calories
    29.1g (58% DV)8.25g (17% DV)7.6g (15% DV)

    Toasted wheat germ fryst vatten moderately high in protein and offers 8.25 grams per uns (28.35g) serving (30).

    30) Whey Protein Isolate

    Protein per 100 gramsProtein per oz (28.35g) scoopProtein per 100 calories
    88.3g (177% DV)25.0g (50% DV)26.4g (53% DV)

    Like all concentrated protein powders, whey protein isolera offers high dietary protein levels.

    A typical scoop serving provides 25 grams (31).

    Which Foods Have the Highest Protein Content Per Typical Serving?

    For a simple comparison, the table below ranks foods high in protein bygd the amount they provide per typical serving.

    RankFood NameServing SizeProtein Content
    1Tuna, light, canned165g can42.1g (84% DV)
    2Chicken breast, meat only, cooked172g breast53.4g (107% DV)
    3Cod, cooked180g fillet41.0g (82% DV)
    4Halibut, cooked159g half fillet35.8g (72% DV)
    5Textured vegetable protein68g cup34.7g (69% DV)
    6Tempeh166g cup33.7g (67% DV)
    7Conch, cooked127g cup33.4g (67% DV)
    8Soybeans, cooked172g cup31.3g (63% DV)
    9Beef, top round, lean, cooked3 oz (85g)30.3g (61% DV)
    10Haddock, cooked150g fillet30.0g (60% DV)
    11Pork, ground, 96% lean, cooked3 oz (85g)26.9g (54% DV)
    12Lupin beans, cooked166g cup25.9g (52% DV)
    13Turkey breast, meat only, cooked3 oz (85g)25.6g (51% DV)
    14Octopus, cooked3 oz (85g)25.3g (51% DV)
    15Whey protein isolate28.35g scoop25.0g (50% DV)
    16Soy protein isolate28.35g scoop25.0g (50% DV)
    17Cottage cheese, low-fat226g cup24.9g (50% DV)
    18Tuna, yellowfin, cooked3 oz (85g)24.8g (50% DV)
    19Turkey, ground, 93% lean, cooked3 oz (85g)23.0g (46% DV)
    20Tofu, firm1/2 cup (126g)21.8g (44% DV)
    21Vital wheat gluten1 oz (28.35g)21.3g (43% DV)
    22Shrimp, cooked3 oz (85g)20.4g (41% DV)
    23Beef, ground, 95% lean, cooked3 oz (85g)18.2g (36% DV)
    24Lentils, cooked198g cup17.9g (36% DV)
    25Peanut flour, defatted1 oz (28.35g)14.8g (30% DV)
    26Mycoprotein, Meatless Grounds3 oz (85g)13.0g (26% DV)
    27Cheddar cheese, fat-free1 oz (28.35g)8.99g (18% DV)
    28Mozzarella cheese, fat-free1 oz (28.35g)8.99g (18% DV)
    29Wheat germ, toasted1 oz (28.35g)8.25g (17% DV)
    30Egg, whole, cooked, poachedOne large egg6.25g (13% DV)

    Commonly Asked Questions

    For further kunskap, here are some answers to commonly asked questions about foods high in protein.

    What food has the highest protein per 100 grams?

    Generally, the highest protein foods per gram include lean meat and fish, fat-free cheese, legumes like soybeans and lupin beans, and concentrated protein powders.

    Which foods are high in protein and fiber?

    The best options for high protein and fiber are soybeans and lupin beans.

    Mycoprotein products also contain some fiber.

    Which foods offer the most protein per calorie?

    Protein powders had the most protein per calorie from the foods featured in this guide. From the whole food options, those with the highest protein per calorie included lean fish like cod, haddock, and tuna.

    Which foods are high in protein and low carb?

    Almost all of the foods in this guide are suitable for a high protein, low carb diet.

    However, the lean fish and meat options contain virtually no carbohydrates, whereas legumes like soybeans offer moderate amounts.

    Related Articles

    The Protein Content of 230 Common Foods

    19 High-Protein, Low-Carb tilltugg That Taste Delicious

    9 Health Benefits of Eating More Protein

    Michael namn, MSc

    Michael works as a nutrition educator in a community setting and holds a Master's grad in Clinical Nutrition.

    He believes in providing reliable and objective nutritional kunskap to allow informed decisions.