Protein · Protein per calorie

Low-Calorie High-Protein Foods: Protein per 100 kcal

Egg whites, cod, prawns, tuna and skinless poultry provide plenty of protein for their calories. Compare the foods below, ranked by protein per 100 kcal.

Protein per 100 kcal

USDA values for the state shown. Ranking: protein ÷ kcal × 100; protein and energy also shown per 100 g.

Protein per 100 kcal and per 100 g, USDA FoodData Central
Food (state)	Protein per 100 kcal	Protein per 100 g	Energy per 100 g	USDA entry
Prawns / shrimpCooked	24.2 g	24.0 g	99 kcal	FDC 175180 (opens in new tab)
Tuna, lightTinned in water, drained	22.0 g	25.5 g	116 kcal	FDC 171986 (opens in new tab)
CodCooked	21.7 g	22.8 g	105 kcal	FDC 171956 (opens in new tab)
Egg whiteRaw weight; cook before eating	21.0 g	10.9 g	52 kcal	FDC 172183 (opens in new tab)
Turkey breastCooked, meat only	20.5 g	30.1 g	147 kcal	FDC 171496 (opens in new tab)
Chicken breastCooked, meat only	18.8 g	31.0 g	165 kcal	FDC 171477 (opens in new tab)
Cottage cheese, 1% fat	17.2 g	12.4 g	72 kcal	FDC 173417 (opens in new tab)
Greek-style yogurt, fat-free	16.9 g	10.3 g	61 kcal	FDC 330137 (opens in new tab)
Beef sirloin steakCooked, lean only	16.1 g	30.3 g	188 kcal	FDC 168635 (opens in new tab)
Beef mince, 10% fatCooked	12.4 g	28.4 g	230 kcal	FDC 171794 (opens in new tab)
Tofu, firm	12.0 g	17.3 g	144 kcal	FDC 172475 (opens in new tab)
Salmon, Atlantic farmedCooked; also provides omega-3 fats	10.7 g	22.1 g	206 kcal	FDC 175168 (opens in new tab)
EdamameCooked from frozen	9.8 g	11.9 g	121 kcal	FDC 168411 (opens in new tab)
Egg, wholeHard-boiled	8.1 g	12.6 g	155 kcal	FDC 173424 (opens in new tab)
Milk, 1% fat	8.0 g	3.4 g	42 kcal	FDC 170872 (opens in new tab)
LentilsBoiled	7.8 g	9.0 g	116 kcal	FDC 172421 (opens in new tab)
Black beansBoiled	6.7 g	8.9 g	132 kcal	FDC 173735 (opens in new tab)

How to read this table

Protein per 100 kcal shows how much protein a food gives for its energy. It does not depend on water content, so it compares raw, cooked and drinkable foods more fairly than per 100 g. For example, 1% milk ranks well per calorie but is low per 100 g because it is mostly water.

A useful number, not a diet score

Protein per calorie is one way to compare foods. Oily fish, eggs, nuts and beans rank lower here, but they provide fats, fibre, vitamins and minerals that matter too. This page is not weight-loss advice. Energy needs vary from person to person; see the NHS guide to calories.

What about vegetables?

Some leafy vegetables have a high ratio because they contain very few calories. In USDA data, raw spinach has about 12 g protein per 100 kcal but only about 3 g protein per 100 g. Vegetables are valuable for other reasons, but you would need very large amounts to get much protein.

Ways to use them

Add tuna, prawns or chicken to salads and wraps. See the high-protein lunch ideas.
Use fat-free Greek-style yogurt or cottage cheese at breakfast. See the breakfast meal prep recipes.
Bake cod or another white fish with lentils and vegetables. See the high-protein dinner ideas.

For protein per 100 g instead, see the highest protein foods table. To estimate an adult reference amount, use the Protein Calculator.

Put this into practice

The recipe hub, with protein per serving.

High-protein meals