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.

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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

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 Thaï
  • 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

(click column header to sort results)
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
 
 
 
 
 
 
 
 
 
 
 
 

© 2012 Dr. John Anderson

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