Most Protein for the Fewest Calories: Top 25
The list that matters most for losing fat without losing muscle: grams of protein per 100 kcal. The higher the number, the more protein fits into your daily calories.
Number 1: Shrimp, with 24.2 g.
| # | Food | Protein per 100 kcal | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Shrimp (cooked) | 24.2 g | 99 | 24 g | 120 g · 28.8 g P |
| 2 | Tuna steak (grilled) | 22.5 g | 130 | 29.2 g | 150 g · 43.8 g P |
| 3 | Tuna canned in water (drained) | 22 g | 116 | 25.5 g | 120 g · 30.6 g P |
| 4 | Hake fillet (baked) | 21.8 g | 122 | 26.6 g | 150 g · 39.9 g P |
| 5 | Cod (baked) | 21.7 g | 105 | 22.8 g | 150 g · 34.2 g P |
| 6 | Egg whites | 21 g | 52 | 10.9 g | 99 g · 10.8 g P |
| 7 | Turkey breast (roasted) | 20.5 g | 147 | 30.1 g | 140 g · 42.1 g P |
| 8 | Tilapia (baked) | 20.5 g | 128 | 26.2 g | 150 g · 39.3 g P |
| 9 | Shredded chicken (cooked) | 19.3 g | 163 | 31.5 g | 100 g · 31.5 g P |
| 10 | Chicken breast (grilled) | 18.8 g | 165 | 31 g | 150 g · 46.5 g P |
| 11 | Pork tenderloin (roasted) | 18.2 g | 143 | 26 g | 150 g · 39 g P |
| 12 | Octopus (cooked) | 18.2 g | 164 | 29.8 g | 120 g · 35.8 g P |
| 13 | Seitan | 17.5 g | 143 | 25 g | 120 g · 30 g P |
| 14 | Skyr (plain) | 17.5 g | 63 | 11 g | 150 g · 16.5 g P |
| 15 | Greek yogurt (plain, nonfat) | 17.3 g | 59 | 10.2 g | 170 g · 17.3 g P |
| 16 | Sliced turkey breast (deli) | 17.2 g | 104 | 17.9 g | 40 g · 7.2 g P |
| 17 | Strip steak (lean, grilled) | 16.7 g | 194 | 32.4 g | 150 g · 48.6 g P |
| 18 | Chicken drumstick (skinless, roasted) | 16.5 g | 172 | 28.3 g | 140 g · 39.6 g P |
| 19 | Beef round (lean, grilled) | 16.4 g | 219 | 35.9 g | 150 g · 53.9 g P |
| 20 | Tri-tip (grilled) | 16.1 g | 180 | 29 g | 150 g · 43.5 g P |
| 21 | Beef shank pot roast | 16.1 g | 194 | 31.2 g | 150 g · 46.8 g P |
| 22 | Lean ham (sliced) | 15.8 g | 120 | 19 g | 40 g · 7.6 g P |
| 23 | Sirloin steak (lean, grilled) | 15.7 g | 185 | 29 g | 150 g · 43.5 g P |
| 24 | Smoked salmon | 15.6 g | 117 | 18.3 g | 50 g · 9.2 g P |
| 25 | Textured soy protein (hydrated) | 15.5 g | 111 | 17.2 g | 120 g · 20.6 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
Why look at protein per calorie?
Because calories are limited on a fat-loss diet. A food with 20 g of protein per 100 kcal leaves room for the rest of the plate; one with 5 g forces you to eat many more calories for the same protein.
Are whole eggs a good protein source?
Excellent quality, but half of their calories come from the yolk. For fat loss, mixing whole eggs with egg whites raises protein per calorie.
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