High protein, low calorie foods

The foods that give you the most protein for every 100 calories. Protein keeps you full and protects muscle in a calorie deficit.

Top 5: Canned tuna (in water) (22.0 g protein), Cod (cooked) (21.7 g protein), Lobster (cooked) (21.4 g protein), Egg whites (21.0 g protein), Tilapia (cooked) (20.4 g protein).

Canned tuna (in water)100 kcal = ½ can 22.0g protein Cod (cooked)100 kcal = ½ fillet 21.7g protein Lobster (cooked)100 kcal = ¾ cup 21.4g protein Egg whites100 kcal = 5¾ large egg whites 21.0g protein Tilapia (cooked)100 kcal = 1 fillet 20.4g protein Crab (cooked)100 kcal = 3⅔ oz 19.9g protein Shrimp (raw)100 kcal = 23 medium shrimp 19.2g protein Shrimp (cooked)100 kcal = 15 large shrimp 19.1g protein Chicken breast (roasted)100 kcal = 61 g 18.8g protein Pork tenderloin (roasted)100 kcal = 2½ oz 18.3g protein Greek yogurt (nonfat, plain)100 kcal = 1 container (170 g) 17.3g protein Sockeye salmon (cooked)100 kcal = 2¼ oz 17.0g protein Sirloin steak (cooked)100 kcal = 2 oz 16.5g protein Whey protein powder100 kcal = 1 scoop 16.2g protein Chicken liver (pan-fried)100 kcal = 1⅓ livers 15.0g protein Roast chicken, white and dark meat100 kcal = ½ cup (chopped) 15.0g protein Canned tuna (in oil)100 kcal = ⅓ can 14.7g protein Ribeye steak (grilled, lean)100 kcal = 1¾ oz 14.5g protein White mushrooms100 kcal = 25 medium mushrooms 14.0g protein Turkey breast (deli)100 kcal = 6 slices 14.0g protein Pork chop (cooked)100 kcal = ¾ chop 13.9g protein Chicken thigh (roasted)100 kcal = ½ thigh 13.8g protein Ground beef 93% lean (cooked)100 kcal = 1¾ oz 13.6g protein Ground turkey (cooked)100 kcal = 1¾ oz 13.5g protein Cottage cheese (low-fat)100 kcal = ½ cup 12.9g protein Spinach (raw)100 kcal = 14 cups 12.4g protein Black coffee100 kcal = 42 cups 12.0g protein Sardines (in oil)100 kcal = 4 small sardines 11.8g protein Tofu (firm)100 kcal = 1½ quarter blocks 11.6g protein Bok choy100 kcal = 11 cups (shredded) 11.5g protein Asparagus100 kcal = 31 spears 11.0g protein Salmon (cooked)100 kcal = 48 g 10.7g protein Tempeh100 kcal = ⅓ cup 10.6g protein Ground beef 85% lean (cooked)100 kcal = 1⅓ oz 10.4g protein Ham (deli)100 kcal = 2¼ slices 10.1g protein Skim milk100 kcal = 1¼ cups 9.9g protein Edamame (shelled)100 kcal = ½ cup 9.8g protein Chicken wings (with skin)100 kcal = 39 g 9.4g protein Greek yogurt (whole milk)100 kcal = 103 g 9.3g protein Kefir (lowfat, plain)100 kcal = 1 cup 8.8g protein Ground lamb (cooked)100 kcal = 1¼ oz 8.7g protein Scallops (cooked)100 kcal = 3 large scallops 8.4g protein Broccoli100 kcal = 3¼ cups (chopped) 8.3g protein Kale (raw)100 kcal = 14 cups (chopped) 8.3g protein Ricotta (part-skim)100 kcal = ¼ cup 8.3g protein Eggs100 kcal = 1¼ large eggs 8.1g protein Mozzarella (part-skim)100 kcal = 1¼ slices (1 oz) 8.1g protein Beef jerky100 kcal = 1¼ pieces 8.1g protein String cheese100 kcal = 1¼ sticks (1 oz) 8.1g protein Turkey bacon (cooked)100 kcal = 3⅓ slices 8.0g protein

Values per 100 calories, calculated from USDA FoodData Central.

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The 100-calorie cheat sheet

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