One of the most important macro nutrients needed for growth, development, repair and function of the human body is protein.
While some of the protein’s building blocks, amino acids, are produced by our own bodies, the majority of the amino acids we need to take from outside sources like animal or plant proteins.
The needs of protein per day vary greatly on your level of activity. For instance the current recommended daily intake for average (non-active) people is: 46 grams per day for women and 56 grams for men. Those needs are drastically higher for athletes and weightlifters and can go up to 1.5 or even 2 grams of protein per pound of body weight a day.
A deficiency in protein leads to muscle atrophy, impaired functioning as well as lowered immune function of the human body in general. Here is a list of foods with the highest ratio of protein per calories:
Content of protein per 100 g of food:
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1. Turkey and chicken breasts – 30g
2. Tuna – 26g
3. Salmon – 25.5g
3. Halibut – 25.5g
4. Cottage cheese and low fat mozzarella – 32g
5. Pork loin – 25g
6. Lean Beef and Veal – 36g
7. Eggs – 13g
8. Yogurt and Milk – 6g
9. Nuts and seeds – 33g
10. Beans – 17g