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.
Ce sont des estimations générales produites à partir de formules publiées, et non une prescription médicale. Elles n'ont pas été relues par un médecin ni par un diététicien diplômé.
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Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.
Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.
Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.
Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Généré: 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.