Calorie database
Protein calories
Every protein food in our database — 21 in total — sorted from lowest to highest calories, with full macros for each.
Lowest calorie
72
an egg
Average
153
kcal per serving
Highest calorie
244
steak
| Food | Serving | Calories | Per 100 g | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| an egg | 1 large (50 g) | 72 | 144 | 6.3 g | 0.4 g | 4.8 g |
| a boiled egg | 1 large (50 g) | 78 | 156 | 6.3 g | 0.6 g | 5.3 g |
| shrimp | 3 oz cooked (85 g) | 85 | 100 | 20 g | 0.2 g | 0.9 g |
| bacon | 2 pan-fried slices (16 g) | 86 | 538 | 5.8 g | 0.2 g | 6.8 g |
| a chicken wing | 1 wing, with skin (34 g) | 99 | 291 | 9 g | 0 g | 6.6 g |
| turkey breast | 3 oz cooked, skinless (85 g) | 125 | 147 | 25.6 g | 0 g | 1.8 g |
| cod | 1 fillet cooked (120 g) | 126 | 105 | 27 g | 0 g | 1.1 g |
| ham | 3 oz cooked, sliced (85 g) | 139 | 164 | 17.8 g | 1.3 g | 6.7 g |
| tilapia | 1 fillet cooked (113 g) | 145 | 128 | 30 g | 0 g | 3 g |
| tuna | 1 can drained (142 g) | 160 | 113 | 36 g | 0 g | 1.5 g |
| tempeh | 3 oz (84 g) | 162 | 193 | 17 g | 6.4 g | 9.1 g |
| chicken breast | 100 g cooked, skinless | 165 | 165 | 31 g | 0 g | 3.6 g |
| ground turkey | 3 oz cooked (85 g) | 170 | 200 | 21 g | 0 g | 9.4 g |
| tofu | 1/2 cup, firm (126 g) | 176 | 140 | 20 g | 4.4 g | 11 g |
| a pork chop | 3 oz cooked, boneless (85 g) | 180 | 212 | 24.3 g | 0 g | 8.6 g |
| scrambled eggs | 2 eggs (122 g) | 182 | 149 | 12.2 g | 2.4 g | 13.3 g |
| sardines | 1 can drained (92 g) | 191 | 208 | 23 g | 0 g | 11 g |
| salmon | 100 g cooked | 206 | 206 | 22 g | 0 g | 13 g |
| a chicken thigh | 1 thigh, with skin (85 g) | 209 | 246 | 21 g | 0 g | 13 g |
| ground beef | 3 oz cooked, 85% lean (85 g) | 218 | 256 | 21.9 g | 0 g | 13.9 g |
| steak | 100 g cooked sirloin | 244 | 244 | 27 g | 0 g | 15 g |
Values are per the serving shown and come from USDA FoodData Central. Actual values vary by brand, ripeness and preparation.
How many calories are in protein?
Across the 21 protein foods listed here, calories range from 72 to 244 per typical serving. Serving size drives most of that spread, so comparing per 100 g is often more useful than comparing per serving.
Track it without the math
Snap a photo and LensNutra logs the calories and macros for you. To set a daily target first, use the free calorie calculator, then split it with the macro calculator.
Frequently asked questions
What is the lowest calorie protein food?
an egg is the lowest in this list at 72 calories per 1 large (50 g). It's the easiest protein option to fit into a calorie deficit, though serving size still matters more than the food itself.
How many calories are in protein on average?
The average across the 21 protein foods listed here is about 153 calories per typical serving, ranging from 72 to 244. Use the per-100 g column to compare foods fairly, since serving sizes differ a lot.
Which protein food has the most protein?
tuna leads this list with 36 g of protein per 1 can drained (142 g). Higher-protein choices help with fullness and muscle retention, which is why they're useful when you're eating in a deficit.
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