Among these 20 foods, shrimp, canned light tuna in water, and cod have the most protein per calorie. Egg whites, skinless poultry, and plain nonfat Greek yogurt also rank highly. Firm tofu and edamame lead the plant options.
Three ounces of cooked shrimp have 20.4 g of protein in 84 calories. The same weight of cooked chicken breast has 26.4 g in 140 calories. The table compares all 20 foods and links to their serving sizes and USDA sources.
High-protein foods, ranked
The table ranks foods by protein per 100 calories and shows totals for each listed serving. Select a column to change the ranking, or use Sort on a phone.
20 itemsMost protein per 100 calories first
| Item | Calories | Protein | Fat | Carbs | Fiber | Net carbs | Protein per 100 cal |
|---|---|---|---|---|---|---|---|
| Poultry 3 | |||||||
| Fish and seafood 4 | |||||||
| Eggs and dairy 5 | |||||||
| Meat 3 | |||||||
| Plant protein 5 | |||||||
| Cooked shrimp3 oz cooked (85 g) · 2 serving sizes | 84 | 20.4 g | 0.2 g | 0.2 g | No data | No data | 24.2 g |
| Canned light tuna in water, drained1 can, drained (165 g) · 3 serving sizes | 142 | 32.1 g | 1.6 g | 0 g | 0 g | 0 g | 22.6 g |
| Cooked Atlantic cod1 cooked fillet (180 g) · 3 serving sizes | 189 | 41.1 g | 1.5 g | 0 g | 0 g | 0 g | 21.7 g |
| Cooked egg whites1 egg white (33 g) · 3 serving sizes | 17 | 3.5 g | 0 g | 0.8 g | 0 g | 0.8 g | 20.6 g |
| Roasted turkey breast3 oz cooked (85 g) · 2 serving sizes | 125 | 25.6 g | 1.8 g | 0 g | 0 g | 0 g | 20.5 g |
| Skinless chicken breast1 cooked breast (172 g) · 3 serving sizes | 284 | 53.4 g | 6.1 g | 0 g | 0 g | 0 g | 18.8 g |
| Lean pork tenderloin3 oz cooked (85 g) · 2 serving sizes | 122 | 22.2 g | 3 g | 0 g | 0 g | 0 g | 18.3 g |
| Plain nonfat Greek yogurt1 container (170 g) · 3 serving sizes | 100 | 17.3 g | 0.7 g | 6.1 g | 0 g | 6.1 g | 17.3 g |
| Lean sirloin steak3 oz cooked (85 g) · 2 serving sizes | 160 | 25.7 g | 5.6 g | 0 g | 0 g | 0 g | 16.1 g |
| Skinless chicken thigh1 cooked thigh (116 g) · 3 serving sizes | 208 | 28.7 g | 9.5 g | 0 g | 0 g | 0 g | 13.8 g |
| Cottage cheese, 2% milkfat1 cup (226 g) · 3 serving sizes | 183 | 23.6 g | 5.1 g | 10.8 g | 0 g | 10.8 g | 12.9 g |
| Ground beef, 90% lean3 oz cooked (85 g) · 2 serving sizes | 173 | 21.4 g | 9.1 g | 0 g | 0 g | 0 g | 12.4 g |
| Firm tofu1/2 cup (126 g) · 3 serving sizes | 98 | 11.4 g | 5.3 g | 3.6 g | 1.1 g | 2.5 g | 11.6 g |
| Cooked Atlantic salmon1 cooked fillet (356 g) · 3 serving sizes | 733 | 78.7 g | 44 g | 0 g | 0 g | 0 g | 10.7 g |
| Prepared edamame1 cup (155 g) · 3 serving sizes | 188 | 18.5 g | 8.1 g | 13.8 g | 8.1 g | 5.8 g | 9.8 g |
| Hard-boiled egg1 large egg (50 g) · 3 serving sizes | 78 | 6.3 g | 5.3 g | 0.6 g | 0 g | 0.6 g | 8.1 g |
| Cooked lentils1 cup (198 g) · 3 serving sizes | 230 | 17.9 g | 0.8 g | 39.9 g | 15.6 g | 24.2 g | 7.8 g |
| Cooked black beans1 cup (172 g) · 3 serving sizes | 227 | 15.2 g | 0.9 g | 40.8 g | 15 g | 25.8 g | 6.7 g |
| Milk, 2% milkfat1 cup (244 g) · 3 serving sizes | 122 | 8.1 g | 4.8 g | 11.7 g | 0 g | 11.7 g | 6.6 g |
| Cooked chickpeas1 cup (164 g) · 3 serving sizes | 269 | 14.5 g | 4.2 g | 45 g | 12.5 g | 32.5 g | 5.4 g |
No item matches every filter.
Each row is one serving, the size its page opens on. High protein is 5 g of protein or more per 100 calories, the line on those bars. Click a column to rank every item by it.Use Sort to rank every item. An item with no data for a number never passes a filter on it, and ranks last by it.
All entries are cooked or ready to eat. Chicken is skinless, tuna is drained, Greek yogurt is plain and nonfat, and milk and cottage cheese are 2% milkfat. Match the preparation and serving weight when using the numbers.
Each food page links to its USDA FoodData Central record. For packaged foods, use the label when it differs from these reference values.
What makes a food high protein and low calorie?
Protein per 100 calories compares foods within the same calorie allowance. Divide protein in grams by calories, then multiply by 100. Changing the portion size keeps the same ratio.
Cooked chicken breast provides 18.8 g of protein per 100 calories. A hard-boiled egg provides 8.1 g per 100 calories. The ratio helps you compare foods when calories are limited. The serving’s total protein tells you how much it adds to your day.
Compare both measures. A fillet, a cup, and one egg are different amounts of food. A larger protein total may simply reflect a larger portion.
What does 30 g of protein look like?
Each portion below supplies about 30 g of protein. Use this amount to compare portion sizes and calories. Your meal target may differ.
| Food | Portion for 30 g protein | Calories |
|---|---|---|
| Cooked shrimp | 4.4 oz (125 g) | 124 |
| Cooked skinless chicken breast | 3.4 oz (97 g) | 160 |
| Plain nonfat Greek yogurt | 10.4 oz (294 g) | 174 |
| Firm tofu | 11.7 oz (332 g) | 259 |
| Prepared shelled edamame | 8.9 oz (252 g) | 305 |
Weights and calories are approximate, calculated from the linked USDA records. Ounces refer to weight, not fluid ounces. These are single-food portions. You can combine foods to reach your target. Count added oil, sauces, toppings, and sides separately.
Lean meat and fish
Shrimp, cod, canned light tuna, and skinless poultry rank near the top. Lean pork tenderloin and sirloin are other options.
Three ounces of cooked chicken breast have 26.4 g of protein in 140 calories. The same cooked weight of chicken thigh has 21 g in 152 calories. The thigh has more fat, which lowers its protein-per-calorie ratio.
USDA FoodData Central
Skinless chicken breast
1 cooked breast (172 g)
284 kcal
- Protein
- 53.4 g
- Protein per 100 calories
- 18.8 g
USDA FoodData Central
Canned light tuna in water, drained
1 can, drained (165 g)
142 kcal
- Protein
- 32.1 g
- Protein per 100 calories
- 22.6 g
Salmon and 90% lean ground beef provide protein with more calories from fat than many leaner entries. The ranking measures protein per calorie, not a food’s overall nutritional value.
Use cooked weights with these cooked entries. Meat loses water during cooking, so a raw weight needs a raw-food entry. Count added oil, breading, and sauce separately.
Eggs and dairy
Egg whites provide more protein per calorie than whole eggs. A large hard-boiled egg has 6.3 g of protein in 78 calories, including the white and yolk.
Plain nonfat Greek yogurt and low-fat cottage cheese need no cooking. A cup of 2% cottage cheese has 23.6 g of protein in 183 calories.
USDA FoodData Central
Plain nonfat Greek yogurt
1 container (170 g)
100 kcal
- Protein
- 17.3 g
- Protein per 100 calories
- 17.3 g
USDA FoodData Central
Cottage cheese, 2% milkfat
1 cup (226 g)
183 kcal
- Protein
- 23.6 g
- Protein per 100 calories
- 12.9 g
Flavored or full-fat yogurt will differ from the plain nonfat entry, so check the fat level, ingredients, and serving size on your label. The 2% milk in this table also adds protein, with a lower protein-per-calorie ratio than Greek yogurt.
Plant protein foods
Firm tofu and edamame have the most protein per calorie among the plant foods here. A cup of prepared, shelled edamame has 18.5 g of protein in 188 calories. The pods are not part of that serving.
USDA FoodData Central
Firm tofu
1/2 cup (126 g)
98 kcal
- Protein
- 11.4 g
- Protein per 100 calories
- 11.6 g
USDA FoodData Central
Prepared edamame
1 cup (155 g)
188 kcal
- Protein
- 18.5 g
- Protein per 100 calories
- 9.8 g
Lentils, black beans, and chickpeas provide protein alongside carbohydrates and fiber. A cup of cooked lentils has 17.9 g of protein in 230 calories. Their lower place in this ranking reflects protein’s share of their calories.
Weigh beans and lentils after cooking, and match tofu to its package label. Dry lentils and different tofu firmnesses have different values.
Peanut butter, almonds, and protein powder are outside this comparison. Check their labels for protein and calories.
How much protein do you need?
The protein calculator estimates a daily target from your weight and chosen protein level. It explains the evidence behind each level so you can choose one that fits your goal.
Use that target to choose portions. Foods lower in the ranking can still contribute to your daily protein.
Eating out? The high-protein fast food ranking compares orders at four chains using the same measure. For individual serving sizes, browse the food nutrition pages.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. SR Legacy and Food and Nutrient Database for Dietary Studies. Retrieved November 4, 2026. Each linked food page identifies its record and portion weights. fdc.nal.usda.gov/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central Data Type Documentation. fdc.nal.usda.gov/data-documentation/