Foods Highest in Protein Per Calorie
Protein per 100 kcal shows how much protein a food gives for its calories. The tables rank 64 whole foods from USDA FoodData Central, for any diet, for vegetarians and for vegans.
Created by Roman Leshchuh, founder of Mealyno. Numbers from USDA FoodData Central, published ranges and the plan library. Method. Updated September 2026.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
How the ranking works
Each row divides grams of protein by kilocalories, times 100, using the USDA values per 100 g in the cooking state named in the food. The ranking is a data view, not a health score. A food low on the list can still be a good choice for other reasons.
The three tables are filters over the same dataset. The first includes everything. The second keeps vegetarian foods, which means eggs, dairy and plant foods. The third keeps plant foods only.
| Food | kcal per 100 g | Protein per 100 g | Protein per 100 kcal |
|---|---|---|---|
| Shrimp, cooked | 99 | 24 | 24.2 |
| Tuna, light, canned in water | 86 | 19.4 | 22.6 |
| Mozzarella, nonfat | 141 | 31.7 | 22.5 |
| Haddock, cooked | 90 | 20 | 22.2 |
| Cod, cooked | 105 | 22.8 | 21.7 |
| Pollock, cooked | 118 | 24.9 | 21.1 |
| Egg white, raw | 52 | 10.9 | 21 |
| Turkey breast, roasted | 147 | 30.1 | 20.5 |
| Tilapia, cooked | 128 | 26.2 | 20.4 |
| Halibut, cooked | 111 | 22.5 | 20.3 |
| Chicken breast, grilled | 151 | 30.5 | 20.2 |
| Chicken breast, roasted | 165 | 31 | 18.8 |
| Chicken breast, raw | 120 | 22.5 | 18.8 |
| Tuna, white, canned in water | 128 | 23.6 | 18.5 |
| Pork tenderloin, roasted | 143 | 26.2 | 18.3 |
| Greek yogurt, plain, nonfat | 59 | 10.2 | 17.3 |
| Cottage cheese, 1% fat | 72 | 12.4 | 17.2 |
| Beef top sirloin, broiled | 183 | 30.6 | 16.7 |
| Rainbow trout, cooked | 168 | 23.8 | 14.2 |
| Chicken thigh, roasted | 179 | 24.8 | 13.8 |
| Ground beef, 93% lean, cooked | 209 | 28.9 | 13.8 |
| Greek yogurt, plain, lowfat | 73 | 10 | 13.6 |
| Cottage cheese, 2% fat | 81 | 10.5 | 12.9 |
| Ground beef, 90% lean, cooked | 230 | 28.5 | 12.4 |
| Tofu, extra firm | 83 | 10 | 12 |
| Tofu, firm | 144 | 17.3 | 12 |
| Sardines, canned in oil | 208 | 24.6 | 11.8 |
| Salmon (Atlantic, farmed), cooked | 206 | 22.1 | 10.7 |
| Yogurt, plain, skim milk | 56 | 5.7 | 10.2 |
| Tempeh, cooked | 195 | 19.9 | 10.2 |
| Salmon (Atlantic, farmed), raw | 208 | 20.4 | 9.8 |
| Milk, skim | 35 | 3.4 | 9.6 |
| Mozzarella, part skim | 254 | 24.3 | 9.6 |
| Parmesan, hard | 392 | 35.8 | 9.1 |
| Egg, whole, raw | 143 | 12.6 | 8.8 |
| Edamame (green soybeans), boiled | 141 | 12.4 | 8.8 |
| Cheddar, reduced fat | 316 | 27.4 | 8.7 |
| Ricotta, part skim | 138 | 11.4 | 8.3 |
| Egg, hard-boiled | 155 | 12.6 | 8.1 |
| Lentils, boiled | 116 | 9 | 7.8 |
| Kidney beans, boiled | 127 | 8.7 | 6.8 |
| Black beans, boiled | 132 | 8.9 | 6.7 |
| Milk, 2% fat | 50 | 3.3 | 6.6 |
| Green peas, boiled | 84 | 5.4 | 6.4 |
| Pinto beans, canned | 114 | 7 | 6.1 |
| Hemp seeds, hulled | 553 | 31.6 | 5.7 |
| Pumpkin seeds | 559 | 30.2 | 5.4 |
| Chickpeas, boiled | 164 | 8.9 | 5.4 |
| Chickpeas, canned | 138 | 7 | 5.1 |
| Whole-wheat bread | 252 | 12.5 | 4.9 |
| Peanuts, raw | 563 | 25.2 | 4.5 |
| Whole-wheat pasta, cooked | 149 | 6 | 4 |
| Peanut butter, smooth | 598 | 22.2 | 3.7 |
| Quinoa, cooked | 120 | 4.4 | 3.7 |
| Almonds | 579 | 21.2 | 3.7 |
| Pistachios, raw | 560 | 20.2 | 3.6 |
| Oatmeal, cooked with water | 71 | 2.5 | 3.6 |
| Sunflower seeds | 584 | 20.8 | 3.6 |
| Rolled oats, dry | 379 | 13.2 | 3.5 |
| Chia seeds | 486 | 16.5 | 3.4 |
| Cashews, raw | 553 | 18.2 | 3.3 |
| Hummus | 237 | 7.8 | 3.3 |
| Walnuts | 654 | 15.2 | 2.3 |
| Brown rice, cooked | 123 | 2.7 | 2.2 |
Vegetarian foods
Nonfat mozzarella, egg white and nonfat dairy lead the vegetarian list, with tofu a little further down. They give a lot of protein for few calories, while hard cheeses drop down because fat adds calories.
| Food | kcal per 100 g | Protein per 100 g | Protein per 100 kcal |
|---|---|---|---|
| Mozzarella, nonfat | 141 | 31.7 | 22.5 |
| Egg white, raw | 52 | 10.9 | 21 |
| Greek yogurt, plain, nonfat | 59 | 10.2 | 17.3 |
| Cottage cheese, 1% fat | 72 | 12.4 | 17.2 |
| Greek yogurt, plain, lowfat | 73 | 10 | 13.6 |
| Cottage cheese, 2% fat | 81 | 10.5 | 12.9 |
| Tofu, extra firm | 83 | 10 | 12 |
| Tofu, firm | 144 | 17.3 | 12 |
| Yogurt, plain, skim milk | 56 | 5.7 | 10.2 |
| Tempeh, cooked | 195 | 19.9 | 10.2 |
| Milk, skim | 35 | 3.4 | 9.6 |
| Mozzarella, part skim | 254 | 24.3 | 9.6 |
| Parmesan, hard | 392 | 35.8 | 9.1 |
| Egg, whole, raw | 143 | 12.6 | 8.8 |
| Edamame (green soybeans), boiled | 141 | 12.4 | 8.8 |
| Cheddar, reduced fat | 316 | 27.4 | 8.7 |
| Ricotta, part skim | 138 | 11.4 | 8.3 |
| Egg, hard-boiled | 155 | 12.6 | 8.1 |
| Lentils, boiled | 116 | 9 | 7.8 |
| Kidney beans, boiled | 127 | 8.7 | 6.8 |
| Black beans, boiled | 132 | 8.9 | 6.7 |
| Milk, 2% fat | 50 | 3.3 | 6.6 |
| Green peas, boiled | 84 | 5.4 | 6.4 |
| Pinto beans, canned | 114 | 7 | 6.1 |
| Hemp seeds, hulled | 553 | 31.6 | 5.7 |
| Pumpkin seeds | 559 | 30.2 | 5.4 |
| Chickpeas, boiled | 164 | 8.9 | 5.4 |
| Chickpeas, canned | 138 | 7 | 5.1 |
| Whole-wheat bread | 252 | 12.5 | 4.9 |
| Peanuts, raw | 563 | 25.2 | 4.5 |
| Whole-wheat pasta, cooked | 149 | 6 | 4 |
| Peanut butter, smooth | 598 | 22.2 | 3.7 |
| Quinoa, cooked | 120 | 4.4 | 3.7 |
| Almonds | 579 | 21.2 | 3.7 |
| Pistachios, raw | 560 | 20.2 | 3.6 |
| Oatmeal, cooked with water | 71 | 2.5 | 3.6 |
| Sunflower seeds | 584 | 20.8 | 3.6 |
| Rolled oats, dry | 379 | 13.2 | 3.5 |
| Chia seeds | 486 | 16.5 | 3.4 |
| Cashews, raw | 553 | 18.2 | 3.3 |
| Hummus | 237 | 7.8 | 3.3 |
| Walnuts | 654 | 15.2 | 2.3 |
| Brown rice, cooked | 123 | 2.7 | 2.2 |
Vegan foods
Among plant foods, tofu and tempeh give the most protein per calorie, followed by edamame and lentils. Nuts and seeds carry plenty of protein per 100 g, but their fat pushes the calories up, so they rank lower per calorie.
| Food | kcal per 100 g | Protein per 100 g | Protein per 100 kcal |
|---|---|---|---|
| Tofu, extra firm | 83 | 10 | 12 |
| Tofu, firm | 144 | 17.3 | 12 |
| Tempeh, cooked | 195 | 19.9 | 10.2 |
| Edamame (green soybeans), boiled | 141 | 12.4 | 8.8 |
| Lentils, boiled | 116 | 9 | 7.8 |
| Kidney beans, boiled | 127 | 8.7 | 6.8 |
| Black beans, boiled | 132 | 8.9 | 6.7 |
| Green peas, boiled | 84 | 5.4 | 6.4 |
| Pinto beans, canned | 114 | 7 | 6.1 |
| Hemp seeds, hulled | 553 | 31.6 | 5.7 |
| Pumpkin seeds | 559 | 30.2 | 5.4 |
| Chickpeas, boiled | 164 | 8.9 | 5.4 |
| Chickpeas, canned | 138 | 7 | 5.1 |
| Whole-wheat bread | 252 | 12.5 | 4.9 |
| Peanuts, raw | 563 | 25.2 | 4.5 |
| Whole-wheat pasta, cooked | 149 | 6 | 4 |
| Peanut butter, smooth | 598 | 22.2 | 3.7 |
| Quinoa, cooked | 120 | 4.4 | 3.7 |
| Almonds | 579 | 21.2 | 3.7 |
| Pistachios, raw | 560 | 20.2 | 3.6 |
| Oatmeal, cooked with water | 71 | 2.5 | 3.6 |
| Sunflower seeds | 584 | 20.8 | 3.6 |
| Rolled oats, dry | 379 | 13.2 | 3.5 |
| Chia seeds | 486 | 16.5 | 3.4 |
| Cashews, raw | 553 | 18.2 | 3.3 |
| Hummus | 237 | 7.8 | 3.3 |
| Walnuts | 654 | 15.2 | 2.3 |
| Brown rice, cooked | 123 | 2.7 | 2.2 |
What the ranking hides
Per-calorie rankings favour lean, low-fat foods and can hide portion size. A serving of boiled lentils has fewer grams of protein than a serving of chicken but brings fibre. A handful of nuts is a small portion with a lot of calories. Use the ranking when calories are the constraint and the 30 g page when appetite is.
Values are from SR Legacy and Foundation Foods records, dated in the sources below. They describe the food as the record defines it and will differ from a specific product on your shelf. A ranking is also a snapshot of one dataset: adding foods to it would move some rows, which is why the count is stated at the top.
- High per 100 kcal and low per 100 g means a big portion for little protein, as with egg white.
- Cooked and raw are different foods in the dataset. Compare like with like.
- Check the calorie column before treating a high-protein food as a low-calorie one.
Where to go next
The protein calculator sets a daily range for your weight and goal. The how-to guides turn a target into meals, and the 30 g guide shows one-meal portions.
Want days like these with your own foods and calories?
Get a plan freeProtein per calorie: questions
Which food has the most protein per calorie?
In this dataset, lean fish and shellfish, nonfat dairy and egg white sit at the top. The first table shows the exact ranking with calories and protein per 100 g.
What are the best vegetarian and vegan foods for protein per calorie?
For vegetarians, egg white, nonfat mozzarella and nonfat Greek yogurt rank highest. For vegans, tofu, tempeh, edamame and lentils rank highest in this dataset.
Are nuts a good source of protein per calorie?
Nuts and seeds have a lot of protein per 100 g, but most of their calories come from fat, so they rank lower per calorie than lean foods. They are calorie-dense, which some people want and some do not.
Where do the numbers come from?
From USDA FoodData Central (SR Legacy and Foundation Foods), which is public domain. The values are per 100 g of the food in the state named in each row.
Should I choose foods only by protein per calorie?
No. It is one view of one nutrient. Portion size, other nutrients, taste, cost and what you will actually eat matter too.
Is a high-protein diet safe?
These tables are general information for healthy adults. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.Licence: CC0 1.0 (public domain). Fetched 2026-09-29.