Which foods are high in protein?

Which foods have the most protein per 100 g?

Cooked chicken breast leads the everyday list with about 31 g of protein per 100 g, then cooked tilapia with about 26 g and canned tuna with 25.5 g.

The figures below come from USDA, the US government's food agency, for 100 g of each food as it is usually eaten. Calories are in the table too, because two foods with the same protein can be very different meals.

Which high-protein foods are easy to find in Bali?

Eggs, chicken, fish, tempeh and tofu are all sold in Bali's markets and supermarkets, so a high-protein week needs nothing imported.

Tempeh is a traditional Indonesian food: soybeans fermented and pressed into a firm cake. In Indonesian it is tempe, and tofu is tahu. Those are the words on a market sign or a warung menu.

Shopping by the table above, tempeh gives more protein per 100 g than firm tofu, and both give more than eggs.

Which plant foods are high in protein?

Tempeh and firm tofu are the plant foods that work best as the main protein of a meal, with about 20 g and 17 g of protein per 100 g.

Peanuts hold even more, about 24 g per 100 g, but they come with about 587 calories, more than three times as many as the same weight of chicken breast. They work as a topping more than as the main protein of a meal.

Cooked lentils hold about 9 g per 100 g, so they help a meal along rather than carry it. Tempeh is sold almost everywhere in Bali, which makes it the easiest plant protein to buy here.

How do you get 50 g of protein in a day?

Three or four ordinary portions get you there: two eggs, 100 g of cooked chicken breast and 100 g of Greek yogurt add up to about 54 g.

Each line below adds up the USDA figures from the first table. Weigh the food once on a kitchen scale and you will know what your usual portion holds. For eggs, the guide to how much protein is in an egg gives the figure for each size.

How much protein do you need a day?

Most people who train need about 1.4 to 2.0 g of protein per kilo of body weight a day, by the International Society of Sports Nutrition's guidance.

At 70 kg that range is 98 to 140 g a day, so 50 g is a good start rather than the whole day. The protein calculator works out your own number from your weight and your training days.

If a doctor has given you a protein limit, the doctor's number wins.

Where does a Naked Protein pack fit in?

A Naked Protein pack is the chicken breast from the top of this list, already cooked: about 38 g of protein in a 150 g portion.

We calculated that protein figure from the ingredients and their published nutrition figures. It has not been measured in a lab. The guide to protein in chicken breast, raw and cooked explains why cooked and raw figures differ.

The packs are ready-to-eat chicken breast, delivered cold across our delivery zone: Canggu, Berawa, Pererenan, Umalas, Tumbak Bayuh, Seseh, Munggu, Cemagi, Kerobokan, Seminyak, Dalung. A portion is Rp 49 000.