In the last month I have had three patients with persisting pain in different parts of the body; the one thing they all had in common: smaller-framed females with FAR inadequate protein.

The correct amount of protein:

-If minimally active (e.g. seated desk job, walk the dog 20min after work): 0.3 grams protein per pound body weight

-If more active (e.g. move around at work; runner, biker): 0.5 grams protein per pound body weight


Top 10 foods Highest in Protein per


#1: Turkey Breast (and Chicken Breast)

Protein in 100gHalf-Breast (306g)Protein to Calorie Ratio
30g92g1g protein per 4.5 calories

Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein.

#2: Fish (Tuna, Salmon, Halibut)

Protein in 100g3oz Fillet (85g)Protein to Calorie Ratio
26g22g1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

#3: Cheese (Non-fat Mozzarella)

Protein in 100g1oz Slice (28g)Protein to Calorie Ratio
32g9g1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.

#4: Pork Loin (Chops)

Protein in 100g1 Chop (134g,~5oz)Protein to Calorie Ratio
25g33g1g protein per 5.2 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

#5: Lean Beef and Veal (Low Fat)

Protein in 100g3oz Slice (85g)Protein to Calorie Ratio
36g31g1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.

#6: Tofu

Protein in 100g3oz Slice (85g)Protein to Calorie Ratio
7g6g1g protein per 7.4 calories

#7: Beans (Mature Soy Beans)

Protein in 100g1 cup (172g)Protein to Calorie Ratio
17g29g1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

#8: Eggs (Especially Egg Whites)

Protein in 100g1 Large Egg (50g)Protein to Calorie Ratio
13g6g1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.

#9: Yogurt, Milk, and Soymilk

Protein in 100g1 cup (245g)Protein to Calorie Ratio
6g14g1g protein per 18 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. Click to see complete nutrition facts.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

Protein in 100g1 Ounce (28g)Protein to Calorie Ratio
33g9g1g protein per 15.8 calories

Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).