High-Protein, Low-Calorie Foods: Protein per Calorie
Direct Answer
The foods with the most protein per calorie are lean animal foods: cooked shrimp, canned tuna, cod, egg whites, turkey breast, and tilapia each provide about 20–24 g of protein per 100 calories. Nonfat Greek yogurt, low-fat cottage cheese, tofu, and tempeh are strong lower-calorie options too, and among plant foods edamame and lentils stand out. Some vegetables score well per calorie but supply little protein per portion, so look at both numbers.
Foods ranked by protein per calorie
| Food | Portion | ||||
|---|---|---|---|---|---|
| Shrimp, cooked | 3 oz (85 g) | 24.2 g | 20.4 g | 84 kcal | 24.0 g |
| Tuna, canned in water, drained | 1 small can (142 g) | 22.0 g | 36.2 g | 165 kcal | 25.5 g |
| Cod, Atlantic, cooked | 3 oz (85 g) | 21.7 g | 19.4 g | 89 kcal | 22.8 g |
| Turkey breast, roasted | 3 oz (85 g) | 20.5 g | 25.6 g | 125 kcal | 30.1 g |
| Tilapia, cooked | 1 fillet (87 g) | 20.5 g | 22.8 g | 111 kcal | 26.2 g |
| Chicken breast, roasted | 1 palm-sized portion (100 g) | 18.8 g | 31.0 g | 165 kcal | 31.0 g |
| Pork tenderloin, roasted | 3 oz (85 g) | 18.3 g | 22.3 g | 122 kcal | 26.2 g |
| Greek yogurt, plain nonfat | ¾ cup (170 g) | 17.3 g | 17.3 g | 100 kcal | 10.2 g |
| Beef top sirloin, lean, broiled | 3 oz (85 g) | 15.8 g | 25.1 g | 159 kcal | 29.5 g |
| Cottage cheese, low-fat | ½ cup (113 g) | 13.2 g | 12.5 g | 95 kcal | 11.1 g |
| Ground turkey, 93% lean, cooked | 3 oz (85 g) | 12.7 g | 23.0 g | 181 kcal | 27.1 g |
| Tofu, firm | ½ block (126 g) | 12.0 g | 21.8 g | 181 kcal | 17.3 g |
| Sardines, canned in oil, drained | 1 can (3.75 oz) (92 g) | 11.8 g | 22.6 g | 191 kcal | 24.6 g |
| Salmon, cooked | 1 fillet portion (100 g) | 10.7 g | 22.1 g | 206 kcal | 22.1 g |
| Tempeh | ½ cup (83 g) | 10.6 g | 16.8 g | 159 kcal | 20.3 g |
| Ground beef, 90% lean, cooked | 1 patty (85 g) | 10.1 g | 21.8 g | 216 kcal | 25.7 g |
| Edamame, cooked | 1 cup (155 g) | 9.8 g | 18.4 g | 188 kcal | 11.9 g |
| Lentils, cooked | 1 cup (198 g) | 7.8 g | 17.8 g | 230 kcal | 9.0 g |
| Black beans, cooked | 1 cup (172 g) | 6.7 g | 15.3 g | 227 kcal | 8.9 g |
| Chickpeas, cooked | 1 cup (164 g) | 5.4 g | 14.6 g | 269 kcal | 8.9 g |
20 of 54 foods shown. Rounded reference values for plain, unbranded foods; brand, preparation, and draining change the numbers. Linked foods open their USDA FoodData Central or FDA record. Select a column to sort.
How to read protein per 100 calories
Protein per 100 calories divides a food's protein by its calories. It answers one question: how much protein you get for a given calorie budget. Because protein provides about 4 calories per gram, a food with 20 g of protein per 100 calories gets about 80% of its calories from protein.
The table also shows protein per typical portion and per 100 g, because a food can have an excellent ratio and still contribute little protein in the amount people actually eat.
Why the ratio isn't everything
Mushrooms and spinach rank well per calorie because they contain very few calories, but a normal portion provides only 2–3 g of protein. Egg whites deliver about 21 g per 100 calories, yet one large white has about 3.6 g, so you need several to make a meaningful amount.
Foods lower in the ranking can still earn their place. Legumes bring fiber, oily fish such as salmon and sardines bring fats that very lean fish lack, and nuts and seeds are convenient and filling. Cost, taste, and how easily a food fits your meals matter as much as the number.
Building high-protein, lower-calorie meals
Pair a lean protein with vegetables and a measured portion of grains or legumes. For example, 3 oz of roasted turkey breast (25.6 g protein, 125 kcal), 1 cup of black beans (15.3 g, 227 kcal), and 1 cup of cooked broccoli (3.7 g, 55 kcal) add up to about 45 g of protein for about 407 calories.
The recipe calorie calculator totals a full recipe, and the remaining macros calculator shows how much protein and how many calories are left for the rest of your day.
High-protein, low-calorie snacks from the list
Portable options from the table include ¾ cup of nonfat Greek yogurt (17.3 g protein, 100 kcal), ½ cup of low-fat cottage cheese (12.5 g, 95 kcal), a small can of tuna in water (36.2 g, 165 kcal), 1 cup of edamame (18.4 g, 188 kcal), and 1 oz of part-skim mozzarella (6.8 g, 71 kcal). Beef jerky provides 9.3 g per ounce for 115 kcal but is often high in sodium, so check the label.
How much protein do you need?
The adult Recommended Dietary Allowance is 0.8 g of protein per kilogram of body weight per day. People who train, or who are losing weight while strength training, often use higher targets. The protein calculator shows a range for your weight and goal, and the macro calculator turns it into a full daily plan.
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View on the App StoreFrequently Asked Questions
What food has the most protein per calorie?
In this list, cooked shrimp has the most, at about 24 g of protein per 100 calories, followed by canned tuna in water, cod, egg whites, turkey breast, and tilapia.
What are good plant-based high-protein, low-calorie foods?
Firm tofu (about 12 g per 100 calories), tempeh (10.6 g), edamame (9.8 g), lentils (7.8 g), and black beans (6.7 g). The legumes also provide fiber.
Is a high protein-to-calorie ratio good for weight loss?
It can make it easier to reach a protein target within a lower calorie budget. Total calories, your overall diet, and what you can keep up still matter more than any single ratio.
Why do some vegetables rank so high?
They contain very few calories, so even a small amount of protein gives a high ratio. A typical portion still provides only a few grams of protein, which is why the table can hide foods under 10 g per portion.
Where do the numbers come from?
Rounded reference values based on USDA FoodData Central (including SR Legacy records linked in the table) and the FDA raw vegetable nutrition table. Brands, cooking method, and draining change the actual values.
Sources
- FoodData Central — USDA
- Nutrition information for raw vegetables — FDA
- Dietary Reference Intakes for energy and macronutrients — National Academies