Guide

Protein-rich foods like chicken, beans, eggs, and tofu supply about 6–35 grams per serving, so knowing their nutrition facts makes meal planning easier.

The best protein sources other than meat include eggs, dairy, legumes, soy foods, nuts, seeds, whole grains and some vegetables.

High protein per calorie foods include lean meats, fish, egg whites, dairy, and legumes that pack many grams of protein into modest calories.

The best protein sources with low calories include lean poultry, seafood, egg whites, low fat dairy, tofu, lentils, and edamame that keep you full.

The best protein sources ranked mix lean animal and plant foods so you get enough protein, fiber, and helpful fats in each day.

Best protein-to-calorie foods pack around 15–30 grams of protein per 200 calories, such as lean meat, seafood, egg whites, Greek yogurt, tofu, and lentils.

The best protein-to-calorie ratio meats are lean cuts like chicken breast, turkey breast, tuna, and white fish that pack a lot of protein into modest calories.

Fast food with the best protein-to-calorie ratio gives at least 20–30 grams of protein for roughly 350–500 calories in a single order.

A good protein-to-carb ratio is 1:2–1:3 for daily meals, or closer to 1:1 when you focus on fat loss or building muscle.

The best protein-to-calorie ratio Taco Bell orders center on grilled chicken tacos and bowls that give around 20–27 grams of protein for roughly 350–500