Nutrition guide
How much protein do I need to build muscle?
About 1.6 g of protein per kg of body weight a day, alongside strength training: in a review of 49 studies, more than that added no further muscle.
Which foods have the most protein?
The foods with the most protein per 100 g, as eaten, from USDA data.
| Food | Protein per 100 g |
|---|---|
| 1.Soy nuts28 g: 10.8 g | 38.6 g |
| 2.Bacon (type of meat not specified), cooked1 slice (8 g): 3 g | 37.4 g |
| 3.Pork bacon (fresh not specified), smoked or cured, cooked1 slice (8 g): 3 g | 37.4 g |
| 4.Pork jerky20 g: 7 g | 35 g |
| 5.Beef jerky6.7 g: 2.2 g | 33.2 g |
| 6.Beef, for use with vegetables | 32.4 g |
| 7.Pheasant, cooked135 g: 43.6 g | 32.3 g |
| 8.Cheese, Cheddar, nonfat or fat free28.4 g: 9.1 g | 32.1 g |
Which foods give the most protein for the fewest calories?
The most protein per 100 g among foods under 150 kcal per 100 g: the most filling way to cut calories.
| Food | Protein per 100 g |
|---|---|
| 1.Cheese, Mozzarella, nonfat or fat free17.6 g: 5.6 g | 31.7 g |
| 2.Venison, steak85 g: 25.5 g | 30 g |
| 3.Turkey1 slice (60 g): 17.3 g | 28.8 g |
| 4.Turkey, light meat, roasted, skin not eaten28.4 g: 8.2 g | 28.8 g |
| 5.Cheese, Swiss, nonfat or fat free15 g: 4.3 g | 28.4 g |
| 6.Canadian bacon, cooked28.4 g: 8 g | 28.3 g |
| 7.Chicken breast (cooking method not specified), skin not eaten1 slice (60 g): 16.8 g | 28 g |
| 8.Chicken breast, baked or broiled, skin not eaten, from pre-cooked120 g: 33.6 g | 28 g |
How does Vuto help?
Your protein target
Set from your weight and training, shown in grams, not percentages.
Log in seconds
Snap a meal, confirm the portion, and protein lands on today’s total.
Barcode and label
Scan protein bars, shakes and yogurt; a missing product is added from its label.
Nutrition information, not medical advice. For anything about your health, ask your doctor.