High-protein, low-calorie foods: 25 picks ranked by protein per 100 calories

The short version

Protein per 100 calories is a simple way to compare foods: shrimp, white fish, tuna and egg whites top the list at 20 g or more.
Turkey and chicken breast, lean beef, pork tenderloin, Greek yogurt and cottage cheese all land between 15 and 21 g.
Tofu, tempeh, edamame and lentils carry less protein per calorie but bring fiber too.
Build meals around one of these, then add vegetables, whole grains and some fat so the plate stays satisfying.

Jump to a section

What counts as a high-protein, low-calorie food?
Which foods have the most protein per calorie?
Why does protein per calorie matter when you’re losing weight?
Which plant foods are highest in protein for their calories?
How much protein is in eggs, broccoli, quinoa and bacon?
Should I eat only the top foods on this list?
How do I turn these into meals?
How does Imi help?

When you’re eating fewer calories, some foods give you a lot more protein for the room they take up. This guide ranks 25 of them by protein per 100 calories, using USDA numbers, and shows how to build them into meals that still feel like real food.

What counts as a high-protein, low-calorie food?

A useful rule of thumb is a food that gives you at least 10 g of protein for every 100 kcal.

Protein per 100 calories lets you compare foods fairly, whatever the serving size. To work it out, divide a food’s protein by its calories and multiply by 100. Chicken breast, for example, has 31 g of protein and 165 kcal per 100 g, which comes to about 19 g per 100 kcal.

It’s a comparison tool, not a rule about what to eat. A food lower on the list can still be a great part of your day.

Which foods have the most protein per calorie?

Shrimp, white fish, canned tuna and egg whites lead the list, followed by lean poultry, lean meats and strained dairy.

All values are from USDA FoodData Central, cooked unless noted, with no added oil or sauce. Meats and fish use a 3 oz (85 g) cooked serving. Your label is the final word for packaged foods.

#	Food	Serving	Protein	Calories	Protein per 100 kcal
1	Shrimp, cooked	3 oz (85 g)	20 g	84	24 g
2	Tuna, light, canned in water, drained	3 oz (85 g)	16 g	73	23 g
3	Pollock, Alaska	3 oz (85 g)	16 g	74	22 g
4	Haddock	3 oz (85 g)	17 g	77	22 g
5	Cod, Atlantic	3 oz (85 g)	19 g	89	22 g
6	Crab, blue	3 oz (85 g)	15 g	71	22 g
7	Egg whites, raw	3 large (99 g)	11 g	51	21 g
8	Turkey breast, meat only, roasted	3 oz (85 g)	26 g	125	20 g
9	Tilapia	3 oz (85 g)	22 g	109	20 g
10	Halibut	3 oz (85 g)	19 g	94	20 g
11	Bison, lean, roasted	3 oz (85 g)	24 g	122	20 g
12	Chicken breast, roasted	3 oz (85 g)	26 g	140	19 g
13	Scallops, steamed	3 oz (85 g)	17 g	94	18 g
14	Pork tenderloin, lean, roasted	3 oz (85 g)	22 g	122	18 g
15	Beef eye of round, roasted	3 oz (85 g)	25 g	138	18 g
16	Cottage cheese, 1%	½ cup (113 g)	14 g	81	17 g
17	Greek yogurt, plain, nonfat	¾ cup (170 g)	18 g	104	17 g
18	Salmon, pink, canned, drained	3 oz (85 g)	20 g	117	17 g
19	Ground beef, 95% lean, broiled	3 oz (85 g)	22 g	148	15 g
20	Tofu, firm	½ cup (126 g)	22 g	181	12 g
21	Tempeh	½ cup (83 g)	17 g	159	11 g
22	Milk, nonfat	1 cup (245 g)	8 g	83	10 g
23	Edamame, prepared	1 cup (155 g)	18 g	188	10 g
24	Eggs, whole	2 large (100 g)	12 g	147	8 g
25	Lentils, boiled	½ cup (99 g)	9 g	115	8 g

Use the protein finder to look up more foods.

Why does protein per calorie matter when you’re losing weight?

It helps you reach a protein target without using up your whole calorie budget, and protein helps meals feel filling and helps you keep muscle.

A 2015 review in the American Journal of Clinical Nutrition found that higher-protein, lower-calorie diets kept more lean mass in shorter, tightly controlled studies. It also found a modest increase in fullness after higher-protein meals. The authors pointed to 1.2 to 1.6 g of protein per kg a day, with about 25 to 30 g at each meal. The 2025–2030 Dietary Guidelines for Americans give the same 1.2 to 1.6 g per kg range.

See how much protein to eat to lose weight to find your own number.

Which plant foods are highest in protein for their calories?

Tofu and tempeh lead the plant options, with edamame and lentils close behind.

They score lower per calorie than white fish, partly because they carry other good things. Half a cup of cooked lentils brings about 8 g of fiber along with 9 g of protein, and a cup of edamame has about 8 g (USDA). Fiber helps meals feel satisfying too. Tofu made with calcium sulfate is also rich in calcium, so check the label for how yours is made.

How much protein is in eggs, broccoli, quinoa and bacon?

An egg has about 6 g of protein, a cup of cooked broccoli about 4 g, a cup of cooked quinoa about 8 g and a slice of bacon about 3 g.

These are foods people often ask about. Values are from USDA FoodData Central for the portion shown:

Food	Portion	Protein	Calories
Egg, hard-boiled	1 large (50 g)	6 g	78
Broccoli, cooked	1 cup chopped (156 g)	4 g	55
Quinoa, cooked	1 cup (185 g)	8 g	222
Bacon, cooked	1 slice (8 g)	3 g	44

Broccoli is low in protein per cup but also low in calories, so it earns its place for fiber and volume rather than protein. Quinoa has more protein than most grains, though a cup is modest next to a 3 oz serving of chicken or fish. A slice of bacon is small, so it works better as a flavor than as your main protein source. Eggs are the easiest of the four to build a meal around. For more detail, see protein in eggs, broccoli, quinoa and bacon.

Should I eat only the top foods on this list?

No. Variety matters more than chasing the highest score.

The Dietary Guidelines encourage a mix of protein foods from animals and plants, including eggs, poultry, seafood, red meat, beans, peas, lentils, nuts, seeds and soy. Foods further down the list, like whole eggs and salmon, bring nutrients the leanest picks don’t. Some fat on the plate also helps a meal feel like enough. A few things worth keeping in mind:

Cooking adds up. These numbers are for plain foods. Oil, butter, breading and sauces add calories, so count them in.
Canned and smoked foods can be salty. Check the label if you’re watching sodium.
Taste counts. A food you enjoy is one you’ll keep eating.

How do I turn these into meals?

Pick one protein from the list, then add vegetables, a whole grain or bean, and a little fat for flavor.

Try this

Shrimp and vegetable stir-fry with brown riceTuna salad with Greek yogurt on whole-grain toastBaked cod with potatoes and green beansTurkey chili with beansCottage cheese with fruit and a few nutsTofu and edamame noodle bowl

For full plates built around these foods, see calorie deficit meals that keep you full. For quick options between meals, try these high-protein snacks. And if you want to cook ahead, high-protein meal prep on a budget shows how.

How does Imi help?

Imi makes protein the easy part of your week.

Your target up top. Your protein and water targets sit at the top of each day.
Meals planned around your numbers. Imi plans from your saved recipes so each meal brings some protein.
Easy logging. Log meals by photo, barcode, text or voice.
One grocery list. Everything for the week, sorted by aisle.

Try the protein calculator, or see how Imi plans for weight loss.

This guide is general education about food, not medical advice. If you have a health condition, are pregnant, or take medication, talk to your doctor or a registered dietitian about your own needs.

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