Calories in protein foods: what 100 calories looks like

46 protein foods, ranked from the most food per 100 calories to the least. Tap any food for counts, 200–500 calorie amounts and macros.

Most food for 100 kcal: 5¾ large egg whites. Least: 10 slices of pepperoni.

Egg whites100 kcal = 5¾ large egg whites 192 g6.8 oz Tofu (firm)100 kcal = 1½ quarter blocks 128 g4.5 oz Lobster (cooked)100 kcal = ¾ cup 112 g4.0 oz Refried beans100 kcal = ½ cup 111 g3.9 oz Baked beans100 kcal = ½ cup 106 g3.8 oz Crab (cooked)100 kcal = 3⅔ oz 103 g3.6 oz Cod (cooked)100 kcal = ½ fillet 95 g3.4 oz Turkey breast (deli)100 kcal = 6 slices 94 g3.3 oz Canned tuna (in water)100 kcal = ½ can 86 g3.0 oz Lentils (cooked)100 kcal = ½ cup 86 g3.0 oz Shrimp (cooked)100 kcal = 15 large shrimp 84 g3.0 oz Edamame (shelled)100 kcal = ½ cup 83 g2.9 oz Kidney beans (cooked)100 kcal = ½ cup 79 g2.8 oz Tilapia (cooked)100 kcal = 1 fillet 78 g2.8 oz Black beans (cooked)100 kcal = ½ cup 76 g2.7 oz Pork tenderloin (roasted)100 kcal = 2½ oz 70 g2.5 oz Pinto beans (cooked)100 kcal = ⅓ cup 70 g2.5 oz Scrambled eggs100 kcal = 1 large egg 67 g2.4 oz Eggs100 kcal = 1¼ large eggs 64 g2.3 oz Chickpeas (cooked)100 kcal = ⅓ cup 61 g2.2 oz Ham (deli)100 kcal = 2¼ slices 61 g2.2 oz Chicken breast (roasted)100 kcal = 61 g 61 g2.1 oz Chicken liver (pan-fried)100 kcal = 1⅓ livers 58 g2.0 oz Sirloin steak (cooked)100 kcal = 2 oz 56 g2.0 oz Chicken thigh (roasted)100 kcal = ½ thigh 56 g2.0 oz Pork chop (cooked)100 kcal = ¾ chop 54 g1.9 oz Tempeh100 kcal = ⅓ cup 52 g1.8 oz Ground beef 93% lean (cooked)100 kcal = 1¾ 3-oz patties 52 g1.8 oz Fried egg100 kcal = 1 large egg 51 g1.8 oz Canned tuna (in oil)100 kcal = ⅓ can 50 g1.8 oz Ground turkey (cooked)100 kcal = 1¾ oz 49 g1.7 oz Salmon (cooked)100 kcal = 48 g 48 g1.7 oz Sardines (in oil)100 kcal = 4 small sardines 48 g1.7 oz Scallops (cooked)100 kcal = 3 large scallops 46 g1.6 oz Hummus100 kcal = 2¾ tablespoons 42 g1.5 oz Ground beef 85% lean (cooked)100 kcal = 1⅓ 3-oz patties 40 g1.4 oz Chicken wings (with skin)100 kcal = 39 g 39 g1.4 oz Chicken nuggets (frozen, white meat)100 kcal = 2 nuggets 38 g1.4 oz Hot dog (beef frank)100 kcal = ⅔ hot dog 32 g1.1 oz Pork sausage (cooked)100 kcal = 1⅓ links 31 g1.1 oz Salami100 kcal = 2½ slices 30 g1.1 oz Whey protein powder100 kcal = 1 scoop 28 g1.0 oz Turkey bacon (cooked)100 kcal = 3⅓ slices 27 g1.0 oz Beef jerky100 kcal = 1¼ pieces 24 g0.9 oz Bacon100 kcal = 1¾ slices 21 g0.8 oz Pepperoni100 kcal = 10 slices 20 g0.7 oz
Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.