Best protein per calorie
When you diet, calories are the limit, so the best protein sources are the ones that deliver the most protein per calorie. Foods above roughly 10 g of protein per 100 kcal make a 2 g/kg protein target easy to reach even on a low-calorie cut.
| # | Food | P / 100 kcal | kcal | Protein | Carbs | Fat | Serving |
|---|---|---|---|---|---|---|---|
| 1 | Shrimp (raw) · Fish & Seafood | 23.6 g | 85 | 20.1 | 0 | 0.5 | 10 large shrimp (85 g) |
| 2 | Tuna, yellowfin steak (raw) · Fish & Seafood | 22.4 g | 109 | 24.4 | 0 | 0.5 | 1 steak (150 g) |
| 3 | Tuna, light, canned in water (drained) · Fish & Seafood | 22.0 g | 116 | 25.5 | 0 | 0.8 | 1 can drained (142 g) |
| 4 | Cod, Atlantic (raw) · Fish & Seafood | 21.7 g | 82 | 17.8 | 0 | 0.7 | 1 fillet (180 g) |
| 5 | Egg white (raw) · Eggs & Dairy | 21.0 g | 52 | 10.9 | 0.7 | 0.2 | 1 large egg white (33 g) |
| 6 | Tilapia (raw) · Fish & Seafood | 20.9 g | 96 | 20.1 | 0 | 1.7 | 1 fillet (116 g) |
| 7 | Turkey breast, skinless (raw) · Meat & Poultry | 20.8 g | 114 | 23.7 | 0.1 | 1.5 | 1 portion (150 g) |
| 8 | Halibut (raw) · Fish & Seafood | 20.4 g | 91 | 18.6 | 0 | 1.3 | 1 fillet (160 g) |
| 9 | Vital wheat gluten (dry flour) · Plant Protein | 20.3 g | 370 | 75.2 | 13.8 | 1.9 | 1/4 cup (30 g) |
| 10 | Sea bass (raw) · Fish & Seafood | 19.0 g | 97 | 18.4 | 0 | 2 | 1 fillet (130 g) |
| 11 | Chicken breast, skinless (roasted) · Meat & Poultry | 18.8 g | 165 | 31 | 0 | 3.6 | 1 palm-size portion (120 g) |
| 12 | Chicken breast, skinless (raw) · Meat & Poultry | 18.8 g | 120 | 22.5 | 0 | 2.6 | 1 medium breast (174 g) |
| 13 | Seitan (prepared wheat gluten) · Plant Protein | 17.7 g | 141 | 25 | 6 | 2 | 1 portion (100 g) |
| 14 | Scallops (raw) · Fish & Seafood | 17.5 g | 69 | 12.1 | 3.2 | 0.5 | 6 large scallops (90 g) |
| 15 | Pork tenderloin, lean (raw) · Meat & Poultry | 17.5 g | 120 | 21 | 0 | 3.5 | 1 portion (150 g) |
| 16 | Skyr, plain, nonfat · Eggs & Dairy | 17.5 g | 63 | 11 | 4 | 0.2 | 1 pot (150 g) |
| 17 | Greek yogurt, plain, nonfat (0%) · Eggs & Dairy | 17.3 g | 59 | 10.2 | 3.6 | 0.4 | 1 cup (227 g) |
| 18 | Beef top sirloin steak, lean, trimmed (raw) · Meat & Poultry | 16.7 g | 135 | 22.6 | 0 | 4.7 | 1 small steak (170 g) |
| 19 | Turkey breast deli slices · Meat & Poultry | 16.4 g | 104 | 17.1 | 4.2 | 1.7 | 4 thin slices (56 g) |
| 20 | Chicken thigh, skinless (raw) · Meat & Poultry | 16.3 g | 121 | 19.7 | 0 | 4.1 | 1 thigh (boneless) (110 g) |
| 21 | Lamb leg, lean only (raw) · Meat & Poultry | 16.1 g | 128 | 20.6 | 0 | 4.5 | 1 portion (150 g) |
| 22 | Textured vegetable protein (TVP), dry · Plant Protein | 15.8 g | 330 | 52 | 33 | 1.2 | 1/4 cup dry (24 g) |
| 23 | Smoked salmon (cold-smoked) · Fish & Seafood | 15.6 g | 117 | 18.3 | 0 | 4.3 | 3 slices (57 g) |
| 24 | Ground beef 95% lean / 5% fat (raw) · Meat & Poultry | 15.6 g | 137 | 21.4 | 0 | 5 | 1/4 lb patty (113 g) |
| 25 | Beef liver (raw) · Meat & Poultry | 15.1 g | 135 | 20.4 | 3.9 | 3.6 | 1 slice (80 g) |
Values per 100 g unless noted; typical USDA-based figures. Grains and legumes are cooked weights.
Frequently asked questions
Which foods are best for a high-protein, low-calorie diet?
White fish (cod, tilapia), shrimp, egg whites, chicken and turkey breast, tuna canned in water and non-fat dairy such as Greek yogurt, skyr and cottage cheese consistently deliver the most protein per calorie.
Are plant foods good protein-per-calorie sources?
Tofu, tempeh, seitan and edamame are reasonably protein-dense. Beans and lentils provide protein with a lot of carbohydrate, so their ratio is lower, but they add fiber.