50 High Protein Low Calorie Foods (Ranked by Protein per Calorie)

Why Protein Per Calorie Is the Metric That Matters

When people search for "high protein foods," most lists rank foods by total protein per serving. But that ranking ignores a critical variable: how many calories come along with that protein. If your goal is to maximise protein while minimising calorie intake — whether for weight loss, muscle building during a cut, or simply staying lean — the ratio of protein to calories is what matters.

A food with 30g of protein and 500 calories is far less useful for weight loss than a food with 25g of protein and 150 calories, even though the first has more total protein. The second food gives you more protein per calorie spent, leaving more room in your daily calorie budget for other nutrients.

This list ranks 50 common foods by their protein-to-calorie efficiency: grams of protein per 100 calories. The higher the number, the more protein-efficient the food.

Tier 1: The Protein Powerhouses (5+ grams protein per 100 calories)

1. Chicken breast (skinless, cooked) — 18.8g protein per 100 calories. The undisputed champion. At 31g of protein for 165 calories, chicken breast delivers more protein per calorie than any other common whole food. It is the default protein for bodybuilders, fitness competitors, and anyone in a strict calorie deficit for good reason.

2. Turkey breast (skinless, cooked) — 17.5g protein per 100 calories. Nearly as protein-efficient as chicken breast with a slightly different flavour profile. Excellent for meal prep.

3. Shrimp (cooked) — 16.0g protein per 100 calories. Almost pure protein with virtually zero fat. Cooks in 2-3 minutes.

4. Egg whites — 10.9g protein per 100 calories. Pure protein with no fat. Useful for people who need lean protein without the calories from yolks, though whole eggs are more nutritious overall.

5. Cod/Tilapia (cooked) — 15.0g protein per 100 calories. White fish is extremely lean and protein-dense. Affordable and widely available.

6. Tuna (canned in water) — 13.5g protein per 100 calories. One of the cheapest and most convenient protein sources. No cooking required.

7. Cottage cheese (low-fat) — 11.2g protein per 100 calories. Excellent casein protein source for slow digestion and overnight recovery.

8. Greek yogurt (plain, non-fat) — 10.2g protein per 100 calories. Versatile, probiotic-rich, and available everywhere.

Tier 2: Excellent Protein Sources (3-5g protein per 100 calories)

9. Lean beef sirloin — 8.3g per 100 cal. Also provides iron, B12, and zinc. See our chicken vs beef vs fish comparison.

10. Pork tenderloin — 8.2g per 100 cal. As lean as chicken breast but often cheaper.

11. Salmon — 6.5g per 100 cal. Higher in fat (and therefore calories) than white fish, but the omega-3 fatty acids provide unique cardiovascular and brain health benefits.

12. Whole eggs — 5.3g per 100 cal. Complete nutrition profile with every vitamin except C.

13. Lentils (cooked) — 3.8g per 100 cal. The best plant protein for efficiency. Also rich in fiber and iron.

14. Black beans (cooked) — 3.7g per 100 cal. Excellent fiber-protein combination. Affordable and versatile.

15. Moi moi — 7.5g per 100 cal. A Nigerian steamed bean pudding that provides excellent plant protein. See full nutrition.

16. Tofu (firm) — 5.6g per 100 cal. Complete plant protein with all essential amino acids.

17. Beans porridge (ewa riro) — 6.4g per 100 cal. A filling, affordable Nigerian meal. See full nutrition.

18. Edamame — 5.7g per 100 cal. Complete plant protein with fiber.

19-50: Additional entries include chickpeas (3.5g), quinoa (2.9g), milk (3.3g), canned sardines (4.8g), suya (5.2g), venison (8.5g), bison (7.8g), duck breast (5.5g), lamb loin (5.0g), tempeh (4.5g), seitan (7.5g), protein bread (3.8g), skyr (6.8g), whey protein powder (8.0g), and various preparations of chicken, turkey, and fish.

How to Use This Information

For weight loss: Prioritise Tier 1 foods at every meal. Building your meals around chicken breast, fish, Greek yogurt, cottage cheese, and eggs allows you to hit 100-140g of protein per day while staying within a 1,400-1,800 calorie budget. Read our calorie deficit guide for the full weight loss framework.

For muscle building: Use Tier 1 and Tier 2 foods to hit 1.6-2.2g of protein per kg of body weight daily. Our 20 high protein foods guide provides the complete list with practical meal ideas.

For budget eating: Eggs, canned tuna, beans, lentils, and chicken thighs are the most affordable high-protein options. See our budget healthy eating guide for strategies.

The food search tool shows the protein content of any food in our 300,000+ database, and the food comparison tool lets you compare two protein sources side by side.

All values are approximate per 100g cooked weight and sourced from the USDA FoodData Central database. Actual values vary by brand, cut, and preparation method.