High Calorie, High Protein Food Lists for Healthy Weight Gain

High Calorie, High Protein Food Lists for Healthy Weight Gain

Some people need a high-calorie, high-protein diet, even for a short period of time. This applies for people who have recently lost weight, have a poor appetite. Perhaps some are recovering from illness or want to build muscle or sustain a heavy exercise or work program. Others simply want to put on weight.

High calorie, high protein diets are often recommended for young children. While there is a lot of information available on calories and protein contents of foods, there is relatively very little data on foods, which have the combination of high calories and high protein.

For this article data was collected for a range of foods of various types. The serving size was standardized to 100g.

A formula was used to compare food which was the number of calories plus three times the protein content in grams.

Lists were then prepared by ranking the foods of various types using this index from highest to lowest.

The foods at the top of the lists shown below had both high calories AND high protein levels.

Food high in calories and protein that are ideal for healthy weight gain. Source: Public Domain

Best All-Rounders for Calories and Protein

There are plenty of foods rich in protein and calories. This includes cheeses, meats, nuts, seeds and limited fruits and vegetables. But if you are serious about finding the best foods in various types there are a few surprises. List 1, shown below, provides a ranked list of the foods with the best combination of calories and protein. The key elements of this are:

  • The best foods were not meats as you will have assumed, but nuts, beans, seeds and cheeses. Lean meat has lots of protein but fewer calories per weight than many other foods.
  • Baked goods, flours, desserts and even chocolate bars rank highly because they are high in calories and contain moderate amounts of protein. For example, soy flour has 328 calories in 100g and 47g of protein.

The five lists below provide ranked listings of the best foods of various types for high calories and high protein levels in 100g.

Best Nuts and Seeds for High Calories and Protein

Because of their high oil content, most nuts (and their butters) and seeds are the winners in terms of high calories and high protein category. A one ounce serving can contains at least 60 calories and 6g of protein.

The Best Nuts are:

  • Macadamia nuts – roasted – salted
  • Pine nuts – pignolia – dried
  • Walnuts – dried
  • Pecans – dried
  • Almond butter
  • Brazil nuts – dried
  • Almonds – roasted – salted
  • Hazelnuts or filberts – dried
  • Almonds – oil roasted
  • Mixed nuts – oil roasted – salted
  • Almonds – dried
  • Sesame butter – tahini
  • Pistachios – shelled – roasted – salted
  • Mixed nuts – roasted
  • Cashews – roasted – salted

The Best Seeds are:

  • Sunflower seed kernels, roasted, salted
  • Pumpkin and squash seeds, kernels, dried
  • Flaxseeds, whole and ground

Best Cheeses for High Calories and Protein

Cheese is an obvious food for high protein and high calories, due to its high fat content. Cheeses have an average of 6 – 8g of protein and 100 calories in every ounce. Cheese are very versatile and it is worth trying the many varieties available: Tilsit, Swiss, Roquefort, Romano, provolone, Port Salut, Parmesan, muenster, mozzarella, Monterey, Mexican, Gruyere, Gouda, goat, fontina, Edam, Colby, Cheshire, caraway, brick and blue vein.

Best Cheese are:

  • Romano, grated
  • Gruyere
  • Cheddar
  • Swiss
  • Brick Cheddar
  • Processed cheese food, thin slices
  • Gouda
  • Edam
  • Blue
  • Swiss, processed, thin slices
  • Brie
  • Cheddar, low fat (18% M.F.)
  • Camembert
  • Cream cheese, regular
  • Mozzarella, partially skimmed (16.5% M.F.)
  • Mozzarella (22.5% M.F.)
  • Processed cheese spread (Cheez Whiz)
  • Goat cheese, soft
  • Feta

Best Meats and Fish for High Calories and Protein

Meats of all types and fish are the foods with the levels of protein. However lean cuts are generally low in calories. The high calorie meats have high fat levels and high saturated fats. Food List 3 shows the meats with the highest combination of calories and protein

Best Meats:

  • Bacon – pork – broiled – pan-fried or roasted
  • Processed Meat – Creton
  • Pepperoni – pork – beef
  • Pork Back ribs – lean + fat – roasted
  • Salami – pork and beef – dry or hard
  • Lamb Frozen – shoulder
  • Salami – pork and beef – reduced salt
  • Sausage – breakfast – pork and beef – cooked
  • Pork Spareribs – lean + fat – braised
  • Lamb fresh – rib – lean + fat – cooked
  • Rib steak – lean + fat – broiled
  • Blade steak – lean + fat – braised
  • Standing rib roast – lean + fat – roasted
  • Round steak – lean + fat – braised

Best Fish and Shellfish:

  • Mackerel, Atlantic, baked or broiled
  • Caviar, black or red
  • Fish sticks, frozen, heated
  • Shrimp, breaded and fried
  • Tuna, light, canned with oil, drained, salted
  • Anchovies, canned in oil, drained solids
  • Herring, Atlantic, kippered
  • Sardines, Atlantic, canned in oil, drained with bones
  • Salmon, Atlantic, farmed, baked or broiled
  • Salmon, coho, farmed, baked or broiled
  • Arctic char, cooked
  • Mussels, boiled or steamed
  • Sardines, Pacific, canned in tomato sauce
  • out, rainbow, farmed, baked or broiled
  • Calamari, breaded and fried
  • Fish fillet, battered and fried
  • Clams, mixed species, canned, drained solids
  • Halibut, Atlantic and Pacific, baked or broiled
  • Clams, mixed species, boiled or steamed
  • Fish cake
  • Tuna salad

High protein foods, animal and vegetable. Source: https://commons.wikimedia.org/wiki/File:Make_healthy_choices_poster.jpg

Fruit and Vegetables for High Calories and Protein

Best Fruit:

  • Apricots – dried
  • Raisins
  • Cranberries – dried – sweetened
  • Dates – dried
  • Figs – dried
  • Prunes – dried
  • Avocado
  • Plantain – baked or boiled – sliced
  • Rhubarb – frozen – cooked – with added sugar
  • Prunes – dried – cooked – without added sugar
  • Banana
  • Fruit salad – tropical – canned – heavy syrup pack
  • Pomegranate (9.5cm diam)
  • Figs – raw

Best Fruit Juices:

  • Prune juice – ready-to-drink
  • Grape juice – ready-to-drink – vitamin C added
  • Cranberry juice cocktail – ready-to-drink – vitamin C added
  • Nectar – apricot
  • Pineapple juice – ready-to-drink – vitamin C added
  • Pomegranate juice – ready-to-drink
  • Nectar – mango
  • Grape juice – frozen – sweetened – diluted – vitamin C added
  • Orange – strawberry and banana juice – ready-to-drink

Best Vegetables:

  • Seaweed – dulse – dried
  • Tomatoes – sun-dried
  • Potatoes – hashed brown – plain – frozen – heated
  • Potatoes – French fried – frozen – home-prepared in oven
  • Tomatoes – sun-dried – packed in oil – drained
  • Edamame
  • Potato salad – homemade
  • Fireweed leaves – raw
  • Pepper – sweet – red – sauteed
  • Beans – lima – frozen – boiled – drained
  • Pepper – sweet – green – sauteed
  • Onions – yellow – chopped – sauteed
  • Potato – microwaved – flesh and skin

Best Dairy Products and Eggs for High Calories and Protein

Dairy Products:

  • Yogourt parfait with berries and granola
  • Yogourt, vanilla or fruit, 1-2% M.F.
  • Yogourt, plain, 2-4% M.F.
  • Yogourt, plain, 1-2% M.F.
  • Yogourt, vanilla or fruit, fat-free
  • Drinkable yogourt
  • Yogourt, plain, fat-free
  • Milk, condensed, sweetened, canned (Eagle Brand)
  • Milk, evaporated, whole, canned, undiluted, 7.8% M.F.
  • Eggnog
  • Milk shake, chocolate
  • Milk shake, vanilla
  • Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.
  • Instant breakfast powder + 2% milk
  • Hot chocolate, powder + 2% milk
  • Milk, evaporated, skim, canned, undiluted, 0.2% M.F.
  • Chocolate milk, syrup + 2% milk
  • Hot chocolate, homemade with cocoa + 2% milk
  • Chocolate milk, chocolate flavour powder + 2% milk
  • Milk, chocolate, 2% M.F.
  • Milk, evaporated, whole, canned, diluted, 7.8% M.F.
  • Milk, chocolate, 1% M.F.
  • Milk, whole, 3.3% M.F.
  • Milk, partly skimmed, 2% M.F., with added milk solids

Eggs:

  • Egg yolk, cooked
  • Egg, fried
  • Omelette, cheese, made with 2 eggs
  • Eggs benedict
  • Egg, hard-boiled
  • Egg, poached
  • Eggs, scrambled, made with 2 eggs
  • Omelette, western,
  • Omelette, Spanish
  • Egg white, cooked

Best Meals and Fast Foods for High Calories and Protein

Fast Foods:

  • Garlic bread
  • Cheeseburger, single patty, plain
  • Breakfast biscuit with egg, cheese and bacon
  • Hamburger, single patty, plain
  • Onion rings, breaded and fried
  • Cheeseburger, double patty + condiments + vegetables
  • Fish sandwich with breaded fish
  • Hamburger, double patty + condiments
  • Chicken sandwich, breaded chicken
  • French fries
  • Breakfast bagel, with ham, egg and cheese
  • Chicken sandwich, grilled chicken
  • Veggie burger, single patty + condiments + vegetables
  • Submarine sandwich (6 inches), with tuna

Chinese meals:

  • General Tao/Tso chicken
  • Sweet and sour chicken balls
  • Egg roll
  • Chicken fried rice
  • Beef and broccoli stir fry
  • Chicken almond guy ding
  • Chicken chow mein
  • Won ton soup
  • Hot and sour soup

Restaurant and Home Cooked Meals:

  • Tourtiere, homemade (20cm diam)
  • Samosa, vegetarian
  • Beef pot pie, commercial, individual
  • Poutine
  • Chicken pot pie, commercial, individual
  • Sweet and sour meatballs
  • Stir fry with chicken
  • Chicken fajita
  • Butter chicken
  • Shepherd’s pie
  • Sushi with fish
  • Stir fry with beef
  • Pad Tha
  • Stir fry with tofu
  • Sushi with vegetables, no fish
  • Beef stew

Baked Foods, Noodles:

  • Noodles, Chinese, chow mein
  • Taco shell, baked (13cm diam)
  • Ramen noodles, chicken flavour, dry
  • Bread stick, plain (19cm X 2cm)
  • Matzo, plain
  • Croutons, plain
  • Tortilla, wheat (20cm diam)
  • Potato pancake, homemade (8cm diam)
  • Waffle, homemade
  • Waffle, plain, frozen, ready-to-heat, heated
  • French toast, homemade
  • Pancake, homemade with butter and syrup (13cm diam)
  • Tortilla, corn (15cm diam)

Pasta Dishes:

  • Macaroni and cheese (Kraft Dinner)
  • Lasagna with meat (7.5cm x 9cm)
  • Spaghetti with meat sauce
  • Lasagna, vegetarian (7.5cm x 9cm)
  • Macaroni casserole with beef and tomato soup
  • Spaghetti with cream sauce

Sandwiches:

  • Egg salad
  • Roast beef
  • Club sandwich
  • Tuna salad
  • Ham
  • Salmon salad
  • Hot chicken sandwich

List 1: Foods with Combined High Calorie and High Protein

Type (Serving 100g) Food Calories (Cal) Protein (g) Carbohydrate (g) Total Fat (g) Total Dietary Fibre (g)
Nuts Macadamia nuts, roasted, salted 715 8.8 11.8 76.5 7.9
Nuts Pine nuts, pignolia, dried 676 14.7 11.8 67.6 3.8
Nuts Walnuts, dried 664 16 12 68 6.8
Nuts Pecans, dried 692 8 12 72 9.6
Processed Meat Bacon 542 37.5 0 41.7
Beans, Peas and Lentils Peanuts, oil-roasted, salted 592 27 16.2 51.4 7.3
Beans, Peas and Lentils Peanut butter, chunk type, fat, sugar and salt added 597 25 21.9 50 8.1
Nuts Almond butter 641 15.6 21.9 59.4 3.8
Nuts Brazil nuts, dried 647 13.9 11.1 66.7 7.5
Nuts Almonds, roasted, salted 597 22.9 20 51.4 11.7
Beans, Peas and Lentils Peanuts, roasted 586 24.3 21.6 48.6 8.1
Beans, Peas and Lentils Peanut butter, natural 594 22.6 22.6 51.6 8.1
Nuts Hazelnuts or filberts, dried 632 14.7 17.6 61.8 9.7
Nuts Almonds, oil roasted 605 20 17.5 55 10.5
Nuts Mixed nuts, oil roasted, salted 617 16.7 22.2 55.6 8.9
Nuts Almonds, dried 578 22.2 19.4 50 11.7
Nuts Sesame butter, tahini 603 16.7 20 53.3 9.3
Seeds Sunflower seed kernels, roasted, salted 591 18.8 25 50 9.1
Nuts Pistachios, shelled, roasted, salted 571 22.6 25.8 45.2 10.3
Nuts Mixed nuts, roasted 589 17.1 25.7 51.4 8.9
Seeds Pumpkin and squash seeds, kernels, dried 540 25.7 17.1 45.7 4
Other Desserts Beer nuts 547 23.5 29.4 41.2 6.5
Nuts Cashews, roasted, salted 569 14.3 31.4 45.7 2.9
Other Desserts Soybeans, roasted, salted 466 34.1 34.1 25 17.5
Chocolate Bars Almonds, chocolate covered 563 12.5 46.9 37.5 4.4
Cheese Parmesan, grated 450 33.3 0 33.3
Seeds Flaxseeds, whole and ground 509 18.2 27.3 36.4 27.3
Other Desserts Potato chips (Pringles) 557 7.1 50 39.3 3.6
Cookies, Bars Shortbread, homemade 561 6.1 57.6 36.4 1.5
Rice, Pasta, Baked Products Noodles, Chinese, chow mein 545 9.1 63.6 36.4 3.6
Cheese Romano, grated 417 33.3 0 33.3
Chocolate Bars Peanuts, chocolate covered 520 12.5 50 32.5 4.8
Other Desserts Beef jerky 405 35 10 25 2
Sweets and Candies Sesame crunch (sesame snap) 517 11.4 51.4 34.3 8
Other Desserts Potato chips, plain 535 7 48.8 34.9 3.7
Crackers Cheese crackers, small 500 13.3 60 26.7 2.7
Flours Soy flour 328 47.2 37.7 1.9 17.4
Cheese Gruyere 414 30 0 32
Cookies, Bars Granola bar, soft, peanut 508 10.8 54.1 32.4 2.7
Toppings and Spreads Spread, chocolate hazelnut (Nutella) 534 5.3 60.5 28.9 5.3
Processed Meat Pepperoni, pork, beef 458 20 3.6 40
Crackers Standard-type (snack-type) (Ritz) 500 8.3 58.3 25 1.7
Other Desserts Tortilla chips, nacho flavoured (Doritos) 498 8 62 26 5.4
Cookies, Bars Granola bar, hard, plain 472 12 64 20 5.2
Cookies, Bars Shortbread, commercial, plain 500 6.3 62.5 25 1.9
Other Desserts Tortilla chips, plain 498 6.4 61.7 25.5 6.4
Flours Wheat germ, toasted 386 28.6 57.1 14.3 15.7
Other Desserts Potato chips, flavoured 491 7 53.5 32.6 4.4
Crackers Wheat crackers 475 10 65 15 7
Cookies, Bars Peanut butter, homemade 475 10 60 25 3.8
Salad Dressings Blue cheese 488 6.3 6.3 50
Breakfast Cereals Harvest Crunch, regular, Quaker 464 10.6 66 19.1 7
Cookies, Bars Vanilla wafers 475 8.3 75 16.7 1.7
Cookies, Bars Chocolate chip, commercial 490 5 65 25 3
Cookies, Bars Peanut butter sandwich 479 7.1 64.3 21.4 1.8
Cookies, Bars Chocolate chip, dough, baked 492 4.2 66.7 20.8 1.7
Cookies, Bars Sugar cookies, commercial 477 6.7 66.7 20 0.7
Cheese Swiss (Emmental) 380 26 6 28
Rice, Pasta, Baked Products Taco shell, baked (13cm diam) 469 7.7 61.5 23.1 7.7
Pork Back ribs, lean + fat, roasted 365 28 0 26.7
Chocolate Bars Coconut candy, (Bounty) 480 4.1 59.2 26.5 5.1
Pies Doughnut, cake-type, plain, chocolate coated (9cm diam) 474 5.3 47.4 31.6 1.9
Cookies, Bars Animal crackers (arrowroot, social tea) 450 10 70 10 2
Flours Chickpea flour 384 22.4 57.1 6.1 10.6
Crackers Milk crackers 454 8.3 70.8 16.7 2.1
Cakes Brownies, homemade 467 5.6 50 27.8 2.2
Crackers Wheat crackers, low fat 439 11.1 66.7 11.1 5
Other Desserts Potato chips, baked, plain 470 4.7 72.1 18.6 4.9
Cheese Brick 372 24 2 30
Cookies, Bars Chocolate sandwich 465 5 70 20 3
Processed Meat Salami, pork and beef 370 24 2 30
Cheese Processed cheese 371 23.8 0 33.3
Cookies, Bars Granola bar, nuts and raisins 454 7.1 64.3 21.4 5.7
Lamb shoulder, braised 343 29.3 0 24
Rice, Pasta, Baked Products Ramen noodles, chicken flavour, dry 436 10.6 63.5 15.3 2.4
Cookies, Bars Oatmeal, with raisins, commercial 450 7.7 69.2 19.2 2.7
Cheese Gouda 356 26 2 28
Cookies, Bars Oatmeal, without raisins, homemade 447 6.7 66.7 16.7 2.3
Pies Sugar pie, homemade, 1 crust 463 3.4 35.2 35.2 0.6
Cookies, Bars Granola bar, soft, plain 443 7.1 67.9 17.9 4.6
Cheese Edam 358 24 2 28
Pies Butter tart 459 3.7 53.7 25.9 1.3
Cookies, Bars Sugar cookies, homemade 444 6.3 78.1 12.5 1.3
Crackers Whole wheat crackers 444 6.3 68.8 18.8 10.6
Crackers Saltine (oyster, soda, soup), unsalted top 433 8.3 75 8.3 3.3

List 2: Fruits, Vegetables and Nuts with the Highest Combination of Calories and Protein

Fruit Fruit Juice Vegetables Nuts
Apricots – dried Prune juice – ready-to-drink Seaweed – dulse – dried Macadamia nuts – roasted – salted
Raisins Grape juice – ready-to-drink – vitamin C added Tomatoes – sun-dried Pine nuts – pignolia – dried
Cranberries – dried – sweetened Cranberry juice cocktail – ready-to-drink – vitamin C added Potatoes – hashed brown – plain – frozen – heated Walnuts – dried
Dates – dried Nectar – apricot Potatoes – French fried – frozen – home-prepared in oven Pecans – dried
Figs – dried Pineapple juice – ready-to-drink – vitamin C added Tomatoes – sun-dried – packed in oil – drained Almond butter
Prunes – dried Pomegranate juice – ready-to-drink Edamame Brazil nuts – dried
Avocado Nectar – mango Potato salad – homemade Almonds – roasted – salted
Plantain – baked or boiled – sliced Grape juice – frozen – sweetened – diluted – vitamin C added Fireweed leaves – raw Hazelnuts or filberts – dried
Rhubarb – frozen – cooked – with added sugar Orange – sawberry and banana juice – ready-to-drink Pepper – sweet – red – sauteed Almonds – oil roasted
Prunes – dried – cooked – without added sugar # Beans – lima – frozen – boiled – drained Mixed nuts – oil roasted – salted
Banana # Pepper – sweet – green – sauteed Almonds – dried
Fruit salad – opical – canned – heavy syrup pack # Onions – yellow – chopped – sauteed Sesame butter – tahini
Pomegranate (9.5cm diam) # Potato – microwaved – flesh and skin Pistachios – shelled – roasted – salted
Figs – raw # Tomato sauce for spaghetti – canned Mixed nuts – roasted
Grapes # Potatoes – mashed – homemade with Cashews – roasted – salted
Lychees (litchis) # Artichoke hearts – marinated in oil #
Cherries – sweet # Corn – sweet -fresh or frozen – boiled #
Mango # Potato – microwaved – peeled after cooking #
Kiwifruit # Potatoes – mashed – dried – with 2% milk and margarine #
Pineapple – canned – juice pack # Potato – baked – flesh and skin #
Blueberries – raw # Potatoes – scalloped – 2% milk and margarine #
Groundcherries # Potato – baked – flesh #
Pear with skin # Peas – green – frozen – boiled – drained #
Fruit cocktail – canned – light syrup pack # Potatoes – scalloped – homemade #
Tangerine (mandarin) # Sweet potato – baked – peeled after cooking #
Raspberries # Potato – boiled – flesh and skin #
Peach – canned halves or slices – light syrup pack # Potato – boiled without skin #
Pear – canned halves – light syrup pack # Corn – sweet – canned – niblets #
Fruit salad – opical – canned – juice pack # Peas – green – canned – drained #
Clementine # Sweet potato – boiled without skin #
Apricots – raw # Corn – sweet – canned – cream style #
Apple with skin (7cm.diam) # Parsnip – sliced – boiled – drained #
Pineapple – cubes # Coleslaw with dressing – homemade #
Blueberries – frozen – unsweetened # Bean sprouts – stir-fried #
Orange # Beets – pickled – sliced – not drained #
Pear – canned halves – juice pack # Potato – canned – drained #

List 3: Meats with the Highest Combination of Calories and Protein

Type (100g) Food Calories (Cal) Protein (g) Total Fat (g) Saturated Fat(g)
Processed Meat Bacon – pork – broiled – pan-fried or roasted 542 37.5 41.7 13.8
Processed Meat Creton 568 14.7 55.9 24.4
Processed Meat Pepperoni – pork – beef 458 20 40 15.8
Pork Back ribs – lean + fat – roasted 365 28 26.7 10.5
Processed Meat Salami – pork and beef – dry or hard 370 24 30 10.2
Lamb Frozen – shoulder 343 29.3 24 11.5
Processed Meat Salami – pork and beef – reduced salt 396 15.2 30.4 10.7
Processed Meat Sausage – breakfast – pork and beef – cooked 392 15.4 38.5 13.1
Pork Spareribs – lean + fat – braised 335 26.7 24 9.3
Lamb American – fresh – rib – lean + fat – cooked 359 21.3 29.3 12.8
Meat – Steak Rib steak – lean + fat – broiled 309 30.7 20 8.5
Meat – Steak Blade steak – lean + fat – braised 303 30.7 18.7 7.6
Meat – Steak Standing rib roast – lean + fat – roasted 316 28 21.3 9.2
Meat – Steak Outside (bottom) round steak – lean + fat – braised 260 38.7 10.7 4
Meat – Steak Cross rib roast – lean + fat – braised 263 36 12 4.8
Meat – Steak Rib eye steak – lean + fat – broiled 307 26.7 21.3 8.9
Meat – Steak Blade roast – lean + fat – braised 267 34.7 13.3 5.3
Processed Meat Sausage – Italian – pork – cooked 344 18.7 26.7 9.6
Eggs Egg yolk – cooked 347 17.6 35.3 10
Meat – Steak T-Bone (Porterhouse) steak – lean + fat – broiled 288 29.3 17.3 7.5
Meat – Steak Inside (top) round steak – lean + fat – braised 233 40 6.7 2.8
Chicken – Poultry Duck – domesticated – roasted 337 18.7 28 9.7
Meat – Steak Stewing beef – lean – simmered 244 37.3 9.3 3.9
Chicken – Poultry Chicken – broiler – wing – meat and skin – roasted 291 26.7 20 5.5
Pork Cene cut – loin – chop – lean + fat – pan-fried 277 29.3 16 6
Lamb American – fresh – loin – lean + fat – cooked 309 22.7 24 10.3
Pork Ground – medium – pan-fried 299 24 21.3 8
Processed Meat Liver sausage (liverwurst) – pork 344 14.8 29.6 11.1
Lamb Frozen – rib – lean + fat – roasted 317 20 25.3 12.8
Meat – Steak Eye of round steak – lean + fat – braised 228 37.3 6.7 2.9
Meat – Steak Flank steak – lean + fat – braised 245 33.3 10.7 4.8
Lamb Fresh – ground – cooked 283 25.3 20 8.1
Pork Loin – rib end – lean + fat – broiled 263 29.3 16 5.7
Meat – Steak Sip loin (New York) steak – lean + fat – broiled 255 30.7 13.3 5.7
Pork Shoulder – whole – lean + fat – roasted 292 22.7 21.3 7.9
Processed Meat Pate – liver – canned 323 15.4 26.9 9.6
Pork Loin – rib end – lean + fat – pan-fried 265 26.7 17.3 6.4
Pork Leg – butt end – lean + fat – roasted 252 29.3 14.7 5.2
Pork Shoulder – butt – lean + fat – roasted 264 25.3 17.3 6.7
Lamb Fresh – shoulder 276 22.7 20 8.4
Meat – Steak Tenderloin – steak – lean + fat – broiled 227 32 9.3 4.3
Pork Cene cut – loin – chop – lean + fat – broiled 240 29.3 13.3 4.8
Chicken – Poultry Goose – roasted 239 29.3 13.3 4.5
Lamb Fresh – leg 259 25.3 16 6.9
Fish and Shellfish Mackerel – Atlantic – baked or broiled 263 24 17.3 4.1
Lamb Fresh – foreshank – lean + fat – cooked 243 28 13.3 5.6
Fish and Shellfish Caviar – black or red 256 25 18.8 4.4
Meat – Steak Outside (bottom) round roast – lean + fat – roasted 211 33.3 6.7 2.8
Meat – Steak Ground – lean 223 30.7 0 10.7
Veal Cutlets – milk-fed – pan-fried 189 37.3 2.7 0.8
Chicken – Poultry Chicken – broiler – flesh and skin – roasted 239 26.7 13.3 3.7
Veal Leg – lean + fat – breaded – pan-fried 228 26.7 9.3 3.1
Veal Stewing meat – lean – braised 188 34.7 4 1.3
Veal Cutlets – grain-fed – pan-fried 181 36 2.7 0.9
Offal Tongue – beef – canned or pickled 267 18.7 20 10
Pork Ground – lean – pan-fried 233 25.3 14.7 5.5
Meat – Steak Rump roast – lean + fat – broiled 219 28 0 10.7
Meat – Steak Eye of round roast – lean + fat – roasted 197 32 6.7 2.8

List 4: Meals with Highest Combination of Calories and Protein

Chinese Meals Pasta Meals Restaurant Meals Fast Food
General Tao/Tso chicken Macaroni and cheese (Kraft Dinner) Tourtiere – homemade Garlic bread
Sweet and sour chicken balls Lasagna with meat Samosa – vegetarian Cheeseburger – single patty – plain
Egg roll Spaghetti with meat sauce Beef pot pie – commercial – individual Breakfast biscuit with egg – cheese and bacon
Chicken fried rice Lasagna – vegetarian Poutine Hamburger – single patty – plain
Beef and broccoli stir fry Macaroni casserole with beef and tomato soup Chicken pot pie – commercial – individual Onion rings – breaded and fried
Chicken almond guy ding Spaghetti with cream sauce Sweet and sour meatballs Cheeseburger – double patty + condiments + vegetables
Chicken chow mein Stir fry with chicken Fish sandwich with breaded fish
Won ton soup Chicken fajita Hamburger – double patty + condiments
Hot and sour soup Butter chicken Chicken sandwich – breaded chicken
Shepherd’s pie French fries
Sushi with fish Breakfast bagel – with ham – egg and cheese
Stir fry with beef Chicken sandwich – grilled chicken
Pad Thai Veggie burger – single patty + condiments + vegetables
Stir fry with tofu Submarine sandwich (6 inches) – with tuna
Sushi with vegetables – no fish Wrap sandwich – chicken ranch
Beef stew Breakfast English muffin with egg – cheese and bacon
Submarine sandwich (6 inches) – with cold cuts

List 5: Baked Goods and Cheese with Highest Combination of Calories and Protein

Breads Breakfast Cakes Cheese Cookies Crackers
Bread – naan Harvest Crunch – regular – Quaker Brownies – homemade (5cm X 5cm) Parmesan – grated Shortbread – homemade Cheese crackers – small
Fry bread Oatmeal Crisp Maple Walnut – General Mills Pound cake – homemade (23cm X 13cm X 7.5cm) Romano – grated Granola bar – soft – peanut butter – chocolate coated Standard-type (snack-type) (Ritz)
Roll – crusty (kaiser) Reese’s Puffs – General Mills Coffee cake – cinnamon with crumb topping – commercial Gruyere Granola bar – hard – plain Standard-type – reduced sodium (Ritz)
Roll – dinner – white Cheerios – regular General Mills Brownies – commercial (5cm X 5cm) Swiss Shortbread – commercial – plain Wheat crackers
Bread – white – homemade with 2% milk Cinnamon Toast Crunch – General Mills Carrot Cake – homemade with cream cheese icing Brick Peanut butter – homemade Milk crackers
Bagel – plain (10cm diam) Oatmeal Crisp Almond – General Mills Chocolate – homemade – with icing (2 layer – 23cm diam) Processed cheese food – thin slices Vanilla wafers Wheat crackers – low fat
Bread – whole wheat – homemade with 2% milk Life – Quaker White – homemade – with icing (2 layer – 23cm diam) Gouda Chocolate chip – commercial Whole wheat crackers
Bread – raisin Almond Raisin Muslix – Kellogg’s Banana bread – homemade (11cm X 6cm X 1cm) Edam Peanut butter sandwich Saltine (oyster – soda – soup) – unsalted top
Bread – pita – white (17cm diam) Corn Flakes – Kellogg’s Yellow – from mix – with icing (2 layer – 23cm diam) Blue Chocolate chip – refrigerated dough – baked Saltine (oyster – soda – soup)
Bread – Italian Weetabix Cheesecake – commercial (15 cm diam) Brie Sugar cookies – commercial Rusk toast
Bread – oateal Just Right – Kellogg’s Cheddar – low fat (18% M.F.) Animal crackers (arrowroot – social tea) Croissant – butter
Bread – white – commercial Cheerios – Honey Nut – General Mills Camembert Chocolate sandwich Melba toast – plain
Bread – mixed-grain Granola with Raisins – low fat – Kellogg’s Cream cheese – regular Granola bar – soft – nuts and raisins Biscuit – plain or buttermilk – fast food

Soure desizeme

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