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Below is a list of different proteins listed from lowest to highest content of protein in 100g of the food*.
The proteins listed, are natural high quality proteins that will help you with hitting your protein targets with a variety to choose from. You don’t need all of them in your diet.
Meats & Poultry - are a staple in a balanced diet as they include all 9 essential amino acids. Protein content in these vary depending on the part of the meat/poultry you go for (chicken breast vs chicken thigh).
It’s important to note the carb and fat portions of these foods vary and contribute to the caloric value.
* Protein & caloric values will vary depending on varying brands and parts of lean meat & poultry.
The 10:1 Calorie-to-Protein Ratio
When assessing packaged foods for protein content, it’s really important to keep in mind the 10:1 ratio, that is:
For every 100 calories, there should be ~10g of protein.
Another way to think of it, is look at the number of grams of protein and add a zero to the end and that should match up to the number of cals, if its less than the cals then it’s low protein and if its higher than the actual number of cals, then it’s a good high protein source.
So if a food has 246 cals and 36g of protein, that's really high in protein and would be a great stable in your diet.
If a food has 246 cals and 5g of protein, thats really low in protein and wouldn’t be a good staple in your diet unless if you enjoy this particular food.
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