Protein visual
Protein per 100 calories
The most protein-efficient foods — how many grams of protein you get for every 100 calories.
🍵 green tea 25 g 🍤 shrimp 23.5 g 🐟 tuna 22.5 g 🐟 cod 21.4 g 🐟 tilapia 20.7 g 🦃 turkey breast 20.5 g 🥤 a protein shake 20 g 🍗 chicken breast 18.8 g 🥛 Greek yogurt 17 g 🍶 soy sauce 16.3 g 🥩 a pork chop 13.5 g 🥬 spinach 12.9 g 🍖 ham 12.8 g 🦃 ground turkey 12.4 g 🐟 sardines 12 g 🧊 tofu 11.4 g 🧀 cottage cheese 11.4 g 🥩 steak 11.1 g 🥬 asparagus 10.8 g 🐟 salmon 10.7 g 🧊 tempeh 10.5 g 🥩 ground beef 10 g 🍗 a chicken thigh 10 g 🥛 skim milk 10 g 🫛 edamame 9.8 g 🍗 a chicken wing 9.1 g 🧀 parmesan 9.1 g 🍛 chicken and rice 9 g 🥚 an egg 8.8 g 🧀 string cheese 8.5 g 🍗 fried chicken 8.2 g 🥦 broccoli 8.1 g 🥬 kale 8.1 g 🥚 a boiled egg 8.1 g 🥦 cauliflower 7.9 g 🫛 lentils 7.8 g 🍄 mushrooms 7.7 g 🥒 zucchini 7.4 g 🧀 mozzarella 7.4 g 🥬 brussels sprouts 7.1 g 🫘 kidney beans 6.8 g ☕ a latte 6.8 g 🥓 bacon 6.7 g 🍳 scrambled eggs 6.7 g 🫘 black beans 6.7 g 🌭 mustard 6.7 g ☕ a cappuccino 6.7 g 🧀 cheddar cheese 5.7 g 🥬 cabbage 5.6 g 🫛 green beans 5.5 g 🫛 chickpeas 5.4 g 🍔 a cheeseburger 5.4 g ☕ coffee with milk 5.2 g 🥛 whole milk 5.2 g 🍗 chicken nuggets 5.1 g 🍅 a tomato 5 g 🍞 whole wheat bread 4.9 g 🌮 a taco 4.5 g 🥒 cucumber 4.4 g 🥬 celery 4.4 g 🍜 ramen 4.4 g 🥜 peanut butter 4.3 g 🍕 a slice of pizza 4.2 g 🥣 oatmeal 4 g beets 3.9 g 🌽 corn 3.8 g 🥯 a bagel 3.8 g 🌰 almonds 3.7 g 🍝 pasta 3.7 g 🍝 spaghetti 3.7 g 🌯 a burrito 3.7 g 🍚 quinoa 3.6 g 🌰 pistachios 3.6 g 🍣 a sushi roll 3.6 g 🧀 mac and cheese 3.6 g 🍞 white bread 3.5 g 🌻 sunflower seeds 3.5 g 🍚 couscous 3.4 g 🌱 chia seeds 3.4 g 🫓 naan 3.3 g 🌰 cashews 3.3 g 🧀 a grilled cheese 3.3 g 🫐 blackberries 3.2 g 🫑 a bell pepper 3.2 g 🍿 popcorn 3.2 g 🥜 trail mix 3 g 🍑 an apricot 2.9 g 🥞 pancakes 2.8 g 🧆 hummus 2.8 g 🧅 an onion 2.7 g 🥔 a potato 2.7 g 🫓 a tortilla 2.7 g 🧇 waffles 2.7 g 🥗 a caesar salad 2.7 g 🥛 almond milk 2.6 g 🥤 a milkshake 2.6 g 🍑 a peach 2.4 g 🍈 cantaloupe 2.4 g 🥕 a carrot 2.4 g 🥨 pretzels 2.4 g 🍚 brown rice 2.3 g 🍓 raspberries 2.3 g 🍆 eggplant 2.3 g 🌰 walnuts 2.3 g 🥤 a smoothie 2.3 g 🍠 a sweet potato 2.2 g 🍚 white rice 2.1 g 🍓 strawberries 2 g 🍉 watermelon 2 g 🥝 a kiwi 2 g 🥐 a croissant 2 g 🍘 a rice cake 2 g 🍊 an orange 1.9 g 🍊 grapefruit 1.9 g 🥣 cornflakes 1.9 g 🧀 cream cheese 1.8 g 🍫 a granola bar 1.8 g 🍦 ice cream 1.7 g 🍰 cheesecake 1.7 g 🍒 cherries 1.6 g 🧃 orange juice 1.5 g 🥭 a mango 1.4 g 🍫 chocolate 1.4 g 🍘 crackers 1.4 g 🥑 an avocado 1.3 g 🫐 blueberries 1.3 g 🥔 potato chips 1.3 g 🍫 dark chocolate 1.3 g 🧅 onion rings 1.3 g 🍌 a banana 1.2 g 🍅 ketchup 1.2 g 🍩 a donut 1.2 g 🍫 a brownie 1.2 g 🥔 hash browns 1.2 g 🍇 grapes 1.1 g 🍍 pineapple 1.1 g 🍟 french fries 1.1 g 🍪 a cookie 1 g 🍺 a beer 1 g 🥧 apple pie 0.8 g 🍐 a pear 0.6 g 🍎 an apple 0.5 g 🥗 ranch dressing 0.3 g 🍯 honey 0.2 g 🧃 apple juice 0.2 g 🧈 butter 0.1 g 🥚 mayonnaise 0.1 g 🍷 red wine 0.1 g
Grams of protein per 100 calories, based on USDA averages. Higher is more protein-dense.
Getting more protein without more calories
High-ranking foods here are your best friends when hitting a protein target on a calorie budget. Work out how much protein you need with the protein calculator, then pick from the food list.
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