To build muscle, or even more important conserve muscle if you are trying to lose weight, eating foods high in protein is essential.  But to design your diet in the most efficient way, you want to add proteins to your diet without a lot of added fat, carbs, and calories.  Here is a list of foods that offer the highest ratio of protein to calories.

Lean Poultry and Fish

Skinless poultry and fish are excellent food sources of protein in comparison to the amount of calories they provide. For example, about 3.5 oz. of roasted light meat chicken offers 27g of protein and only 150 calories. Roasted chicken breast provides about the same amount of calories and protein. Breast meat from a roasted turkey, about 3.5 oz, is even lower in calories and higher in protein, offering 135 calories and 30g of protein. Less fatty fish offer a lot of protein per calorie. A 3-oz. portion of Atlantic baked cod offers about 90 calories and 19g of protein. The same amount of cooked king mackerel offers about 114 calories and 22g of protein. A 3-oz. portion of canned, water-packed light tuna offers 99 calories and 22g of protein.

Soy Foods

Soy protein isolate is pure soy protein powder. Most brands of soy protein isolate powder supplements provide 25g of protein and 95 calories per 1 oz., or 28g, of powder. Light firm tofu is also very low in calories but rich in protein. A 100-g serving, or about 3.5 oz., provides 8g of protein but only 55 calories. One slice of soy-based vegetarian meatloaf or patty (about 56g) offers approximately 12g of protein and only 110 calories. Vegetarian hot dogs or frankfurters provide 11g of protein for just under 75 calories for each link (about 57g). Textured vegetable protein (TVP), also known as “soy crumbles” when rehydrated, are rich in protein. On average, 2/3-cup offers about 10g of protein and 70 calories.

Dairy Products and Eggs

Nonfat dry milk powder is rich in protein but low in calories. For example, 1 oz., or 28g, which is enough to make one 8-oz. glass of fluid milk, offers 10g of protein for 99 calories. Nonfat yogurt, sweetened with a low- or no-calorie non-nutrative sweetener, on average offers about 100 calories and 10g of protein for an 8-oz. container. The amount of protein and calories varies by brand, flavor and type. Lowfat (1 percent milkfat) cottage cheese is a low-calorie, protein-rich food. A 4-oz. serving provides about 14g of protein yet only 80 calories. Other types of cheese are high in protein, but also very high in calories. One egg is the equivalent of 1 oz. of meat in the amount of protein it has. A whole egg provides about 7g of protein and about 80 calories. Most of the protein in an egg is in the white. So, dried egg whites are excellent, concentrated sources of protein. About 28g, or 1 oz., of dried, powdered egg white provides 23g of protein but only 107 calories.

Whey Protein

Whey protein powder which is derived from milk,  is widely used by athletes and body builders. It is a great source of quality protein that is easy to digest and is very low in fat.  A typical whey protein powder will contain about 23 grams of very high quality protein with only 120 calories.  Whey protein smoothies are a great way to build muscle, kill your appetite and lose weight.

For me, I cannot control my appetite without eating protein with virtually every snack and meal. Carbs only make me crave more carbs. When I am on my most efficient  healtjag, lots of protein is the key.

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