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Natural protein concentrates (often used in bodybuilding or as sports dietary supplements): Soy protein isolate (prepared with sodium or potassium): 80.66; Whey protein isolate: 79; Egg white, dried: 81.1; Spirulina alga, dried: 57.45 (more often quoted as 55 to 77) Baker's yeast: 38.33; Hemp husks 30
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
Most fish have 15 or more grams of protein for a 3.5-ounce cooked portion. These fish have at least 20 grams of protein for that serving size, making them high-protein options. Anchovies
Seafood is an excellent complete protein. Often leaner and lower in unhealthy fats than red meat, most seafood options pack in the nutrients and benefits for fewer calories.
As with other seafood, shrimp is high in protein but low in food energy.A shrimp-based meal is also a significant source of cholesterol, from 122 mg to 251 mg per 100 g of shrimp, depending on the method of preparation. [7]
Seafood. Dairy. Plant-based protein. A few common (and loved) protein sources that are not on the above list are processed/red meat and processed proteins like bars, shakes, and powders.
The nutritional value of squid compares favorably with fish, being high in protein and phosphorus with trace amounts of calcium, thiamine, and riboflavin. [17] Squid are 67.5–80.7% protein and 2.22–8.48% fat. [ 18 ]
Raw wild salmon is 70% water, 20% protein, 6% fat, and contains no carbohydrates (table). In a 100 gram reference amount, raw salmon supplies 142 calories, and is a rich source (20% or more of the Daily Value, DV) of several B vitamins, especially vitamin B12 at 133% DV, selenium (52% DV), and phosphorus (29% DV).