My attempts to lose a few kg’s in recent months has become quite daunting for me. A visit to a new gym in the area highlighted the importance of consuming high protein meals. This week is a challenge as I am on a 7 day “detox” with no sugar ( incl fruit) or carbs. Only protein and salads or veggies. Give it a try and let me know the results 😀

Below is a list of common foods with the highest protein to calorie ratio.

#1: Turkey Breast (& Chicken Breast) Protein in 100g	Half-Breast (306g)	Protein to Calorie Ratio
30g	92g	1g protein per 4.5 calories

Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. .

#2: Fish (Tuna, Salmon) Protein in 100g	3oz Fillet (85g)	Protein to Calorie Ratio
26g	22g	1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Snapper (22g), Sole (21g), Cod (20g)

#3: Cheese (Low-fat Mozzarella and Cottage Cheese) Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
32g	9g	1g protein per 4.7 calories

Other cheese high in protein per 28g: Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g).

*Low fat Mozzarella and Cottage cheese provide the most protein per calorie

#4: Pork Loin (Chops) Protein in 100g	1 Chop (134g,~5oz)	Protein to Calorie Ratio
25g	33g	1g protein per 5.2 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

#5: 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

#6: Tofu – Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
7g	6g	1g protein per 7.4 calories

#7: Beans (Mature Soy Beans) Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
17g	29g	1g protein per 10.4 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

#8: 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.

#9: Yogurt, Milk, and Soymilk Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
6g	14g	1g protein per 18 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds) Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
33g	9g	1g protein per 15.8 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)