High-Protein, Low-Calorie Foods: The Best Protein per Calorie
Foods with the most protein for the fewest calories, ranked by protein per 100 kcal: egg whites, white fish, chicken, Greek yogurt, tofu and more.
By Ayoub Farid · · 2 min read
When you're in a calorie deficit, protein-dense foods let you hit your protein target without using up your calorie budget. The useful way to compare them is grams of protein per 100 calories.
Ranked by protein per 100 kcal
| Food | Protein per 100 kcal | Typical serving |
|---|---|---|
| Egg whites | ~21 g | 1 cup liquid: 26 g protein, 125 kcal |
| Cod / white fish | ~22 g | 150 g cooked: 34 g, 160 kcal |
| Shrimp | ~20–24 g | 100 g: 24 g, 100–120 kcal |
| Tuna, canned in water | ~21–22 g | 1 can: 30–35 g, 140–165 kcal |
| Turkey breast | ~20 g | 100 g: 29 g, 140 kcal |
| Chicken breast | ~19 g | 100 g: 31 g, 165 kcal |
| Nonfat Greek yogurt / skyr | ~16–17 g | 170 g: 17 g, 100 kcal |
| Whey protein isolate | ~22–25 g | 1 scoop: 25 g, 110 kcal |
| Cottage cheese, 1–2% | ~13–14 g | ½ cup: 12–14 g, 90 kcal |
| Lean beef (95%) | ~16 g | 100 g: 26 g, 165 kcal |
| Seitan | ~17–20 g | 100 g: 25 g, 120–150 kcal |
| Tofu, firm | ~11 g | 150 g: 24 g, 215 kcal |
| Edamame | ~9–10 g | 1 cup: 18 g, 190 kcal |
| Lentils | ~8 g | 1 cup: 18 g, 230 kcal |
| Whole eggs | ~9 g | 2 eggs: 12.5 g, 145 kcal |
How to use this list
- Build each meal around one of the top foods, then add vegetables and a moderate carb.
- Use dairy for snacks: Greek yogurt, skyr and cottage cheese.
- Keep convenience options: canned tuna, pre-cooked chicken, liquid egg whites.
Example day (~1,600 kcal, ~150 g protein)
- Breakfast: 250 g Greek yogurt, berries, 1 tbsp granola (~280 kcal, 27 g)
- Lunch: tuna salad wrap with Greek yogurt dressing and greens (~420 kcal, 40 g)
- Snack: ½ cup cottage cheese with cucumber (~100 kcal, 13 g)
- Dinner: 180 g cod, roasted potatoes, green beans (~500 kcal, 42 g)
- Evening: protein pudding (~220 kcal, 30 g)
See 1500-calorie meal plan for a full plan.
Don't forget fiber and fat
The leanest foods are protein-dense but low in fiber and fat. Add vegetables, fruit, whole grains and some healthy fats so meals stay satisfying. See how much fiber per day.
Track it
Nutora shows protein per meal so you can check whether your day is protein-dense enough. More: high-protein foods, macros for weight loss.
Frequently asked questions
What food has the most protein and fewest calories?
Egg whites, white fish, shrimp, canned tuna and chicken or turkey breast.
What's a high-protein, low-calorie vegetarian food?
Nonfat Greek yogurt, skyr, cottage cheese, egg whites, seitan and tofu.
Is a protein shake low in calories?
Whey isolate mixed with water is about 100–130 kcal for 20–25 g protein.
How do I eat more protein without more calories?
Swap some carb- or fat-heavy foods for lean proteins, and use dairy and egg whites as snacks.
Track it with a photo
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