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How Much Protein Is in a Chicken Nugget

Written By sábado, 11 de dezembro de 2021 Add Comment Edit

Top 10 Foods Highest in Protein

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Top 10 Foods Highest in Protein

Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general. (1)

How much protein do you need?

The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. (2) The Daily Value (%DV) for protein is set at 50 grams per day (3), which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.

High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.

  • Introduction
  • Top 10 Protein Food List
  • Printable
  • Most Protein per 100 Grams
  • Protein Powder and Isolates
  • Protein for Vegetarian and Vegans
  • High Protein Meals
  • About the Data
  •  Nutrient Ranking Tool
  • Related
  • Feedback
  • References

Lean chicken breast

#1: Lean Chicken Breast

Protein
in a 6oz Breast		 Protein
per 100g		 Protein
per 200 Calories
54.5g
(109% DV)		 32.1g
(64% DV)		 40.8g
(82% DV)

A pork chop

#2: Lean Pork Chops

Protein
in a 6oz Chop		 Protein
per 100g		 Protein
per 200 Calories
52.7g
(105% DV)		 31g
(62% DV)		 31.8g
(64% DV)

Tuna Fillet

#3: Tuna

Protein
in a 6oz Fillet		 Protein
per 100g		 Protein
per 200 Calories
50.8g
(102% DV)		 29.9g
(60% DV)		 32.5g
(65% DV)

A steak on a plate

#4: Beef (Skirt Steak)

Protein
per 6oz Steak		 Protein
per 100g		 Protein
per 200 Calories
48.7g
(97% DV)		 28.7g
(57% DV)		 21.4g
(43% DV)

A block of tofu

#5: Firm Tofu

Protein
per Cup		 Protein
per 100g		 Protein
per 200 Calories
43.5g
(87% DV)		 17.3g
(35% DV)		 24g
(48% DV)

Lentils

#6: Lentils

Protein
per Cup		 Protein
per 100g		 Protein
per 200 Calories
17.9g
(36% DV)		 9g
(18% DV)		 15.6g
(31% DV)

Plain yogurt with raspberries

#7: Low-Fat Yogurt

Protein
per Cup		 Protein
per 100g		 Protein
per 200 Calories
14g
(28% DV)		 5.7g
(11% DV)		 20.5g
(41% DV)

Parmesan Cheese

#8: Grated Parmesan

Protein
per Oz		 Protein
per 100g		 Protein
per 200 Calories
10.2g
(20% DV)		 35.8g
(72% DV)		 18.2g
(36% DV)

Squash and Pumpkin Seeds

#9: Squash and Pumpkin Seeds

Protein
per 1oz Handful		 Protein
per 100g		 Protein
per 200 Calories
8.5g
(17% DV)		 29.8g
(60% DV)		 10.4g
(21% DV)

Eggs

#10: Eggs

Protein
in 1 Large Egg		 Protein
per 100g		 Protein
per 200 Calories
6.3g
(13% DV)		 12.6g
(25% DV)		 16.2g
(32% DV)

See All 200 Foods High in Protein

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Printable One Page Sheet

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A printable list of high protein foods.


High Protein Foods by Nutrient Density (Most Protein per 100 Grams)

High Protein Isolates and Powders (Non-Commercial)

Protein for Vegetarians and Vegans

Vegetarian protein foods include tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, whole grains, peanut butter, eggs, and white button mushrooms. See the list of vegetarian protein foods.

Vegan protein foods are similar to vegetarian sources but exclude yogurt, milk, cheese, and eggs. Vegans do not eat any foods from animals. Instead vegans can eat high protein vegetables like lima beans, spinach, and corn. See the list of vegan protein foods.

High Protein Meals

1. Tuna Sandwich

Calories Protein Fat Carbs
276
(14% DV)		 28.4g
(57% DV)		 4.7g
(7% DV)		 28.5g
(10% DV)

Ingredients: 3oz canned tuna, 1 leaf romaine lettuce, 1 slice of tomato, 2 slices whole wheat bread.
View or Edit this Meal

2. Banana Parfait

Calories Protein Fat Carbs
420
(21% DV)		 16.4g
(33% DV)		 17g
(26% DV)		 57g
(19% DV)

Ingredients: 6oz of non-fat yogurt, 1/4 cup of uncooked oats, 1oz handful of pumpkin seeds, 1 medium banana.
View or Edit this Meal

3. Chicken Salad

Calories Protein Fat Carbs
429
(21% DV)		 65.1g
(130% DV)		 14g
(22% DV)		 12.9g
(4% DV)

Ingredients: 6oz chicken breast, 2 cups romaine lettuce, 1 cup cherry tomatoes, 1 oz grated Parmesan.
View or Edit this Meal

4. Tofu Stir Fry

Calories Protein Fat Carbs
680
(34% DV)		 51.1g
(102% DV)		 37.1g
(57% DV)		 47.5g
(16% DV)

Ingredients: 1 cup firm tofu, 1/2 cup onions, 1 cup broccoli, 1 tsp ginger, 1/2 cup brown rice, 1 tbsp sesame oil, 1 tbsp soy sauce.
View or Edit this Meal

5. Lentil Curry with Peanuts

Calories Protein Fat Carbs
672
(34% DV)		 28.8g
(58% DV)		 30.4g
(47% DV)		 77.8g
(26% DV)

Ingredients: 1 cup of cooked lentils, 1/4 onion, 1 tblsp curry powder, 1/5 cup brown rice, 1 tblsp sesame oil, 1oz dry-roasted peanuts
View or Edit this Meal

Make your own meal plans by adding foods to the recipe nutrition calculator.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

  • Foods High in Protein
  • Foods Low in Protein
  • Vegetables High in Protein
  • Fruits High in Protein
  • Vegetarian Foods High in Protein
  • Nuts High in Protein
  • Grains High in Protein
  • Beans High in Protein
  • Dairy High in Protein
  • Breakfast Cereals High in Protein
  • Fast Foods High in Protein

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
  • Vegetarian Sources of Protein
  • Vegan Foods High in Protein
  • High Protein Beans
  • High Protein Grains
  • Cheeses Highest in Protein
  • Vegetables High in Protein
  • Fruits High in Protein
  • Nuts High in Protein
  • High Carb Foods
  • Gourmet Low Carb High Protein Weight Loss Meal Plans
  • 11 Foods To Help You Build Muscle
  • 200 Cereals High in Protein

feedback

Data Sources and References

  1. Medline Plus on Protein
  2. Recommended Dietary Allowances: 10th Edition. National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Washington (DC): National Academies Press (US); 1989.
  3. FDA Information Page on Protein
  4. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...

How Much Protein Is in a Chicken Nugget

Source: https://www.myfooddata.com/articles/foods-highest-in-protein.php

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