Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
For weight management and muscle building, the protein-to-calorie ratio matters as much as the total protein. This table ranks foods by grams of protein per 100 kilocalories - helping you find high-protein foods that do not come loaded with excess calories. Data from USDA FoodData Central.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Protein (g) per 100 kcal | Calories (kcal/100 g) |
|---|---|---|---|
| 1 | Egg whites, cookedanimal | Protein (g) per 100 kcal | 52 |
| 2 | Shrimp, cookedanimal | Protein (g) per 100 kcal | 99 |
| 3 | Cod, cookedanimal | Protein (g) per 100 kcal | 105 |
| 4 | Dried egg whitesanimal | Protein (g) per 100 kcal | 89 |
| 5 | Turkey breast, skinlessanimal | Protein (g) per 100 kcal | 135 |
| 6 | Tuna, canned in wateranimal | Protein (g) per 100 kcal | 116 |
| 7 | Chicken breast, skinlessanimal | Protein (g) per 100 kcal | 165 |
| 8 | Bison, ground (90% lean)animal | Protein (g) per 100 kcal | 146 |
| 9 | Greek yogurt, 0% fatdairy | Protein (g) per 100 kcal | 59 |
| 10 | Cottage cheese, 2% fatdairy | Protein (g) per 100 kcal | 84 |
| 11 | Tempehplant | Protein (g) per 100 kcal | 193 |
| 12 | Edamame, shelledplant | Protein (g) per 100 kcal | 122 |
| 13 | Tofu, firmplant | Protein (g) per 100 kcal | 76 |
| 14 | Lentils, cookedplant | Protein (g) per 100 kcal | 116 |
| 15 | Whole eggs, hard-boiledanimal | Protein (g) per 100 kcal | 155 |
| 16 | Salmon, cookedanimal | Protein (g) per 100 kcal | 208 |
| 17 | Black beans, cookedplant | Protein (g) per 100 kcal | 132 |
| 18 | Chickpeas, cookedplant | Protein (g) per 100 kcal | 164 |
| 19 | Pumpkin seeds, driedplant | Protein (g) per 100 kcal | 559 |
| 20 | Almondsplant | Protein (g) per 100 kcal | 579 |
Cooked egg whites have one of the best ratios at around 10.9 g of protein per 100 kcal. Shrimp (9.5 g/100 kcal), cod and other white fish (9 g/100 kcal), and turkey breast (7.8 g/100 kcal) are close behind.
If you are trying to hit a protein target while keeping total calories in check - common for fat loss or body recomposition - choosing foods with a high protein-to-calorie ratio lets you meet protein needs without overshooting calorie goals.
Among plant foods, tempeh (4.6 g/100 kcal), edamame (4.3 g/100 kcal), tofu (4.1 g/100 kcal), and lentils (4.0 g/100 kcal) have the best ratios, beating many whole nuts and seeds.
Nuts are nutritious but have a moderate protein-to-calorie ratio because they are high in fat. Almonds provide only about 2.1 g of protein per 100 kcal. They are better classified as a healthy fat source with a protein bonus.
Choose foods from the top of this list as your protein anchors (lean meats, fish, egg whites, non-fat Greek yogurt, edamame). Use moderate-ratio foods (whole eggs, salmon, legumes) as secondary sources, and high-calorie foods (nuts, seeds) as flavour or nutrient boosters rather than protein mainstays.
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