Nutrition guide
How can I eat well with a busy job?
Know your numbers without weighing food: snap lunch at your desk, confirm the portion, and see where your protein stands. Keep a few high-protein foods you like on repeat.
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?
Three seconds a meal
Snap, confirm, done: faster than typing a food name.
Reminders on your clock
A nudge at lunch if you haven’t logged, in your own time zone.
Eating out counts
Restaurant meals and takeaway, from any cuisine.
Nutrition information, not medical advice. For anything about your health, ask your doctor.