Which Food Has the Highest Calories and Protein?

While many single foods are high in either calories or protein, few are exceptionally high in both per 100g, but some specific sources come close. Factors like moisture content and fat density play a significant role in determining which food has the highest calories and protein in a single serving.

Quick Summary

Several foods offer an impressive combination of high calories and high protein, making them ideal for muscle building or healthy weight gain. Animal-based products like red meat, fatty fish, and some dairy, along with plant-based options like certain nuts, seeds, and protein powders, provide both macronutrients in a single, nutrient-dense package.

Key Points

• Nutrient Density Matters: Foods high in both calories and protein often have a balance of fat and protein, as fat is the most calorie-dense macronutrient.

• Animal Sources are Potent: Red meat cuts like ribeye, fatty fish such as salmon, and hard cheeses like parmesan are excellent sources of combined calories and protein due to their natural fat and protein content.

• Plant-Based Powerhouses: Nuts and seeds, including peanuts, hemp seeds, and pumpkin seeds, offer a rich combination of plant-based protein and healthy fats, contributing to high calorie density.

• Supplements for Efficiency: Whey protein powder provides a concentrated, low-volume way to consume a high amount of protein and calories, with variations like whey concentrate offering a higher calorie count.

• Strategic Combinations: The best strategy is often to combine high-protein foods with healthy fats and carbohydrates to maximize nutrient intake and achieve dietary goals effectively.

• Not One-Size-Fits-All: The best food depends on your specific goal; for pure protein concentration, a supplement might win, but for whole-food nutrition, red meat or fatty fish are top contenders.

• Preparation is Key: Cooking methods can influence the final calorie and protein content; for example, adding oil increases a dish's caloric density.

Understanding Calorie and Protein Density

When comparing foods based on their calorie and protein content, it's crucial to understand the concept of density. Calorie density refers to the number of calories per unit of weight (e.g., 100 grams), while protein density is the amount of protein in the same unit. Many foods high in calories get their energy primarily from fats, while those high in protein may have lower overall calories if they are lean. Finding foods that are high in both often means looking at sources that contain a balanced or dense combination of these macronutrients.

Fats are the most calorie-dense macronutrient, providing about 9 calories per gram. Protein and carbohydrates each provide approximately 4 calories per gram. Therefore, a food that is high in both calories and protein will typically contain a significant amount of fat alongside its protein content. This is why sources like fatty fish, red meat, and nuts often top these lists.

Top High-Calorie and High-Protein Foods

Many foods are excellent sources of both calories and protein, making them ideal for certain dietary goals. These range from animal-based whole foods to concentrated supplements.

Animal Products:

• Red Meat: Cuts like a ribeye steak offer a dense combination of protein and fat. A 3.5-ounce (100-gram) serving of ribeye contains approximately 291 calories and 23 grams of protein. Other red meats, such as ground beef (75%-85% lean), also provide high calories and a solid protein content.
• Fatty Fish: Fish like salmon are rich in protein and heart-healthy omega-3 fatty acids, which contribute to their high-calorie count. A 100-gram fillet of salmon can contain around 22.1 grams of protein and over 200 calories. Cod roe is another potent source, with 23.2 grams of protein per 100g.
• Cheese: Hard cheeses, like parmesan and cheddar, are calorie-dense due to their fat content and contain a substantial amount of protein. Parmesan, for example, can offer over 30 grams of protein and nearly 400 calories per 100 grams.
• Eggs: A versatile whole food, eggs offer a good balance of protein and fat, with one large egg providing about 72 calories and 6.3 grams of protein. Including the yolk increases the calorie density significantly compared to egg whites alone.

Plant-Based Products:

• Nuts and Nut Butters: Peanuts and peanut butter are well-known for their high calories and protein. Raw peanuts contain about 567 calories and 25.8 grams of protein per 100 grams, primarily due to their high fat content. Other nuts like almonds and pistachios are also calorie- and protein-dense.
• Seeds: Hemp, pumpkin, and chia seeds pack a powerful nutritional punch. Hemp seeds offer 31.6 grams of protein per 100 grams, while pumpkin seeds contain 29.84 grams of protein per 100 grams and are also rich in minerals.
• Legumes: While typically lower in calories than nuts, certain legumes offer a high protein concentration. Chickpeas and lentils, for instance, are great plant-based sources, especially when prepared in dishes with added healthy fats to increase caloric density.

Supplements and Concentrates:

• Whey Protein Powder: Designed to maximize protein intake, whey protein can be concentrated for high protein-per-calorie ratios. Some types, like whey concentrate, retain more fat and lactose, contributing to a slightly higher calorie count per scoop (e.g., 130-150 calories for 20-30g protein). This is a very efficient way to get a significant amount of protein with controlled calories.

Comparison of High-Calorie and High-Protein Foods (per 100g)

To better understand the nutritional profiles, here is a comparison table of several key foods. All values are approximate and can vary based on preparation and brand.

Food Source	Protein (grams)	Calories (kcal)	Key Nutrients
Whey Protein Powder (Concentrate)	78	352	High-quality, complete protein, calcium, potassium
Parmesan Cheese	33.6	396	Protein, calcium, vitamins A & D
Hemp Seeds	31.6	553	Complete protein, omega-3s, fiber, minerals
Pumpkin Seeds	29.8	559	Plant protein, magnesium, zinc, iron
Raw Peanuts	25.8	567	Plant protein, healthy fats, fiber, antioxidants
Bison	25.4	143	Lean protein, iron, B vitamins
Cooked Lean Beef (Ground)	25.1	204	Complete protein, iron, zinc
Salmon Fillet (cooked)	22.1	195	Protein, omega-3s, vitamin B12
Eggs (cooked, large)	12.4	155	Complete protein, vitamins A, D, B12, iron
Full-Fat Cottage Cheese	11.1	98	Complete protein, calcium, phosphorus

Combining Foods for Maximum Impact

While individual foods can be potent, combining them strategically can maximize both calorie and protein intake. For instance, a meal of lean beef and rice (which provides carbs for energy) or a snack of Greek yogurt with nuts and seeds can be extremely effective. The key is to create a balanced meal that supports your fitness and health goals. For individuals seeking weight gain or muscle mass, incorporating higher-fat and higher-protein items, such as adding extra cheese to a dish or using nut butter in a smoothie, can be highly effective.

Conclusion

No single food uniformly holds the title for the absolute highest calories and protein across all contexts, as density and serving size are crucial factors. Instead, it's more accurate to identify top performers across different food categories. Whey protein powder offers one of the most efficient, concentrated sources of protein and calories, making it a favorite for supplementation. Whole foods like lean red meat (bison, certain beef cuts), fatty fish (salmon), and nutrient-dense plant-based sources like hemp and pumpkin seeds provide a powerful combination. For the highest overall caloric density, foods high in fat (like cooking oils) will dominate, but pairing them with a quality protein source is key for combining both benefits effectively. Ultimately, building a diet rich in these high-performing foods can help achieve goals related to muscle growth, energy, and overall nutrition.

For additional information and data on nutritional breakdowns, you can consult reliable sources like the United States Department of Agriculture's (USDA) FoodData Central database.

Frequently Asked Questions

What is a food that is high in calories but also a good source of protein?

Foods high in both calories and protein include red meat, fatty fish like salmon, hard cheeses such as parmesan, and plant-based options like peanuts and hemp seeds. These items contain a significant amount of fat along with their protein, boosting their total calorie count.

Are all high-calorie foods also high in protein?

No, not all high-calorie foods are high in protein. Foods like vegetable oils, butter, and refined sugars are high in calories but contain minimal to no protein. The combination of high calories and high protein is found in specific, nutrient-dense foods that contain significant amounts of both macronutrients.

Which has more protein per 100g, meat or nuts?

Generally, lean meats and some fatty fish contain more protein per 100g than most nuts. For example, 100g of cooked lean beef can have over 25g of protein, while 100g of peanuts contains about 25.8g. However, highly processed plant-based foods, like hemp seed hearts, can be extremely protein-dense, rivaling or exceeding many animal sources.

What is the best food for gaining muscle mass?

There is no single best food, but a combination is ideal. Lean protein sources like chicken breast, whey protein, and bison, combined with caloric-dense foods like rice, nuts, and healthy fats, are excellent for muscle mass. This combination provides the protein for muscle repair and growth, along with the energy needed for workouts.

Is whey protein the highest protein food by weight?

Whey protein powder is one of the most protein-dense food supplements, but in its concentrated form per 100g, other items like hemp seeds or some types of cheese can be comparable or even higher in protein. Its convenience and high-quality protein make it a top choice, however.

Do vegetarians have high-calorie, high-protein options?

Yes. Vegetarians can find high-calorie and high-protein options in foods like nuts (peanuts, almonds), seeds (hemp, pumpkin), legumes (lentils, chickpeas), high-protein grains (quinoa), dairy products (cheese, Greek yogurt), and soy products (tempeh, tofu).

How can I increase the calorie and protein content of my meals?

To increase both, you can add high-fat and high-protein ingredients to your meals. Examples include adding cheese to eggs, stirring nut butter into oatmeal, topping salads with nuts and seeds, or using creamy sauces made with dairy or plant-based fats.