Mest protein per kcal?

Yes, försöker variera så mycket som möjligt.


Tack för informationen! Jag ligger på 1000-1500 kcal/dag under deff nu och får i mig lite över 200g protein, inga större problem men alltid kul att leta efter nya sätt att få i sig mindre kcal

Dum fråga kanske, men varför skulle man inte kunna bygga muskler på proteinet från nötter?

Ja precis så äter jag med, räknade på det häromdagen och låg runt 75g fett 200+g protein på ca:2000 kcal, det funkar riktigt bra, äter också väldigt stora mängder grönsaker.

Du kan, men sammansättningen av aminosyror är inte den bästa. Det biologiska värdet hamnar på 50-70% eller nått sånt. Verkningslöst är det inte, dock inte lika effektivt. Sen får man i sig väldigt mycket kalorier från fett också.

Det bästa jag har hittat i livsmedelsväg är flytande äggvita på dunk från kronfågel.
Innehåll per 100g: 40kcal, 10g protein. alltså 4kcal/g protein.
Är väl inte det absolut godaste med enbart äggvitan tillagad men ett tips är att ta ett vanligt ägg eller två med några 100g äggvita i en äggröra, blir i princip som vanlig fast med jävligt bra värden, annars kan du köra bara vitan och krydda skiten ur den för det smakar knappt något.

Jag bad Grok sammanställa en lista ordnad efter gram protein per 100 kcal. Ser listan korrekt ut?


Top 50 Raw Foods by Protein per 100 kcal (Including Cottage Cheese and Yogurt)Whey (Liquid): ~28.6g protein/100 kcal Calories: 27 kcal/100g
Protein: 7.7g/100g

Haddock (Raw): ~22.0g protein/100 kcal Calories: 74 kcal/100g
Protein: 16.3g/100g

Cod (Raw, Atlantic): ~21.7g protein/100 kcal Calories: 82 kcal/100g
Protein: 17.8g/100g

Pollock (Raw): ~21.4g protein/100 kcal Calories: 80 kcal/100g
Protein: 17.1g/100g

Whiting (Raw): ~20.7g protein/100 kcal Calories: 87 kcal/100g
Protein: 18.0g/100g

Tuna (Raw, Bluefin): ~20.2g protein/100 kcal Calories: 144 kcal/100g
Protein: 29.1g/100g

Chicken Breast (Raw, Skinless): ~18.5g protein/100 kcal Calories: 114 kcal/100g
Protein: 21.1g/100g

Turkey Breast (Raw, Skinless): ~18.3g protein/100 kcal Calories: 114 kcal/100g
Protein: 20.9g/100g

Squid (Raw): ~17.9g protein/100 kcal Calories: 92 kcal/100g
Protein: 16.5g/100g

Shrimp (Raw): ~17.0g protein/100 kcal Calories: 85 kcal/100g
Protein: 14.4g/100g

Cottage Cheese (Raw, Low-Fat, 1% Milkfat): ~16.9g protein/100 kcal Calories: 72 kcal/100g
Protein: 12.2g/100g

Pork Tenderloin (Raw, Lean): ~15.7g protein/100 kcal Calories: 120 kcal/100g
Protein: 18.8g/100g

Egg White (Raw): ~15.4g protein/100 kcal Calories: 52 kcal/100g
Protein: 8.0g/100g

Yogurt (Raw, Plain, Non-Fat): ~15.0g protein/100 kcal Calories: 56 kcal/100g
Protein: 8.4g/100g

Beef (Raw, Lean, Top Sirloin): ~14.6g protein/100 kcal Calories: 131 kcal/100g
Protein: 19.1g/100g

Flounder (Raw): ~14.3g protein/100 kcal Calories: 91 kcal/100g
Protein: 13.0g/100g

Tilapia (Raw): ~13.9g protein/100 kcal Calories: 96 kcal/100g
Protein: 13.3g/100g

Clams (Raw): ~13.5g protein/100 kcal Calories: 86 kcal/100g
Protein: 11.6g/100g

Mussels (Raw): ~13.2g protein/100 kcal Calories: 86 kcal/100g
Protein: 11.3g/100g

Venison (Raw, Lean): ~13.0g protein/100 kcal Calories: 120 kcal/100g
Protein: 15.6g/100g

Salmon (Raw, Atlantic): ~12.3g protein/100 kcal Calories: 183 kcal/100g
Protein: 22.5g/100g

Tofu (Raw, Firm): ~11.4g protein/100 kcal Calories: 70 kcal/100g
Protein: 8.0g/100g

Crab (Raw): ~11.2g protein/100 kcal Calories: 83 kcal/100g
Protein: 9.3g/100g

Scallops (Raw): ~11.0g protein/100 kcal Calories: 111 kcal/100g
Protein: 12.2g/100g

Pork Loin (Raw, Lean): ~10.7g protein/100 kcal Calories: 143 kcal/100g
Protein: 15.3g/100g

Mackerel (Raw): ~10.6g protein/100 kcal Calories: 189 kcal/100g
Protein: 20.0g/100g

Bison (Raw, Lean): ~10.4g protein/100 kcal Calories: 124 kcal/100g
Protein: 12.9g/100g

Octopus (Raw): ~10.2g protein/100 kcal Calories: 82 kcal/100g
Protein: 8.4g/100g

Lamb (Raw, Lean): ~10.0g protein/100 kcal Calories: 134 kcal/100g
Protein: 13.4g/100g

Edamame (Raw): ~9.2g protein/100 kcal Calories: 109 kcal/100g
Protein: 10.0g/100g

Lentils (Raw, Sprouted): ~8.5g protein/100 kcal Calories: 106 kcal/100g
Protein: 9.0g/100g

Tempeh (Raw): ~7.7g protein/100 kcal Calories: 192 kcal/100g
Protein: 14.8g/100g

Chickpeas (Raw, Sprouted): ~7.0g protein/100 kcal Calories: 129 kcal/100g
Protein: 9.0g/100g

Black Beans (Raw, Sprouted): ~6.5g protein/100 kcal Calories: 123 kcal/100g
Protein: 8.0g/100g

Soybeans (Raw, Sprouted): ~6.4g protein/100 kcal Calories: 122 kcal/100g
Protein: 7.8g/100g

Kidney Beans (Raw, Sprouted): ~6.3g protein/100 kcal Calories: 127 kcal/100g
Protein: 8.0g/100g

Peas (Raw, Green): ~6.2g protein/100 kcal Calories: 81 kcal/100g
Protein: 5.0g/100g

Egg (Whole, Raw): ~5.8g protein/100 kcal Calories: 143 kcal/100g
Protein: 8.3g/100g

Lentils (Raw, Mature): ~5.7g protein/100 kcal Calories: 352 kcal/100g
Protein: 20.0g/100g

Chickpeas (Raw, Mature): ~5.5g protein/100 kcal Calories: 378 kcal/100g
Protein: 20.7g/100g

Black Beans (Raw, Mature): ~5.3g protein/100 kcal Calories: 341 kcal/100g
Protein: 18.0g/100g

Quinoa (Raw): ~5.2g protein/100 kcal Calories: 368 kcal/100g
Protein: 19.1g/100g

Soy Milk (Raw, Unprocessed): ~5.0g protein/100 kcal Calories: 54 kcal/100g
Protein: 2.7g/100g

Pumpkin Seeds (Raw): ~4.8g protein/100 kcal Calories: 559 kcal/100g
Protein: 26.7g/100g

Hemp Seeds (Raw): ~4.7g protein/100 kcal Calories: 553 kcal/100g
Protein: 25.9g/100g

Chia Seeds (Raw): ~4.5g protein/100 kcal Calories: 486 kcal/100g
Protein: 21.9g/100g

Sunflower Seeds (Raw): ~4.4g protein/100 kcal Calories: 584 kcal/100g
Protein: 25.7g/100g

Spirulina (Raw): ~4.3g protein/100 kcal Calories: 290 kcal/100g
Protein: 12.5g/100g

Almonds (Raw): ~3.6g protein/100 kcal Calories: 579 kcal/100g
Protein: 21.0g/100g

Peanuts (Raw): ~3.5g protein/100 kcal Calories: 567 kcal/100g
Protein: 19.8g/100g

Notes:Calculation: Protein per 100 kcal = (grams of protein per 100g ÷ kcal per 100g) × 100.
Source: Data sourced from USDA FoodData Central (https://fdc.nal.usda.gov/), accessed on September 25, 2025, at 12:40 PM CEST. Specific entries include:Cottage Cheese (Low-Fat, 1% Milkfat): FDC ID 171249
Yogurt (Plain, Non-Fat): FDC ID 170876
Cod: FDC ID 171954
Haddock: FDC ID 174193
Lentils (Mature): FDC ID 172421
Other foods: Relevant raw food entries (e.g., chicken breast, FDC ID 171477; tofu, FDC ID 172475).

Inclusion of Dairy: Cottage cheese and yogurt are included as minimally processed dairy products, with low-fat/plain versions selected to align with the "raw" or least-processed criterion. Note that these are not strictly raw (unpasteurized) but are standardly consumed forms.
Exclusions: Highly processed foods (e.g., protein powders) were omitted. Sprouted legumes were included as they are commonly eaten raw, unlike mature legumes, which are typically cooked.
Variability: Values may vary slightly due to specific cuts, varieties, or measurement differences.

If you’d like a chart visualizing this data, a focus on specific categories (e.g., only plant-based), or additional details, let me know!