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What are the best high-protein, low-calorie foods?
The leanest protein foods give 15–24 g of protein per 100 calories: shrimp, cooked (24.2 g), tuna, light, canned in water (22.6 g), cod, cooked (21.7 g), egg whites (21.0 g), turkey breast, roasted (20.5 g), tilapia, cooked (20.4 g). That means 30 g of protein costs about 140 calories from cod or 160 from chicken breast, against 810 from peanut butter. The best plant options are seitan, tofu, tempeh, edamame and lentils.
Top 25 by protein per 100 calories
| Food | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Shrimp, cooked100 g (3.5 oz) | 24 g | 100 | 24.2 g |
| Tuna, light, canned in water1 can, drained (165 g) | 32 g | 140 | 22.6 g |
| Whey protein powder1 scoop (30 g) | 23 g | 105 | 22.2 g |
| Cod, cooked100 g (3.5 oz) | 23 g | 105 | 21.7 g |
| Egg whites3 egg whites (99 g) | 11 g | 50 | 21.0 g |
| Turkey breast, roasted100 g (3.5 oz) | 30 g | 145 | 20.5 g |
| Tilapia, cooked100 g (3.5 oz) | 26 g | 130 | 20.4 g |
| Vital wheat gluten (seitan)¼ cup (30 g) | 23 g | 110 | 20.3 g |
| Chicken breast, roasted100 g (3.5 oz) | 31 g | 165 | 18.8 g |
| Pork tenderloin, roasted100 g (3.5 oz) | 26 g | 145 | 18.3 g |
| Greek yogurt, plain, nonfat1 pot (170 g) | 17 g | 100 | 17.3 g |
| Salmon, pink, canned3 oz (85 g) | 20 g | 115 | 16.7 g |
| Sirloin steak, lean, broiled100 g (3.5 oz) | 30 g | 190 | 16.1 g |
| Chicken thigh, roasted100 g (3.5 oz) | 25 g | 180 | 13.8 g |
| Greek yogurt, plain, low-fat1 pot (170 g) | 17 g | 125 | 13.6 g |
| Ham, extra lean2 slices (56 g) | 10 g | 80 | 13.1 g |
| Cottage cheese, 2%½ cup (113 g) | 12 g | 90 | 12.9 g |
| Ground turkey 93% lean, cooked100 g (3.5 oz) | 27 g | 215 | 12.7 g |
| Ground beef 90% lean, cooked100 g (3.5 oz) | 25 g | 205 | 12.4 g |
| Sardines, canned in oil1 can (92 g) | 23 g | 190 | 11.8 g |
| Tofu, firm½ cup (126 g) | 11 g | 100 | 11.6 g |
| Salmon, farmed, cooked100 g (3.5 oz) | 22 g | 205 | 10.7 g |
| Soybeans, cooked1 cup (172 g) | 31 g | 295 | 10.6 g |
| Tempeh½ cup (83 g) | 17 g | 160 | 10.6 g |
| Milk, skim1 cup (245 g) | 8 g | 85 | 9.9 g |
What 30 g of protein costs in calories
| Food | Calories | Amount |
|---|---|---|
| Egg whites | 140 | 275 g |
| Cod, cooked | 140 | 131 g |
| Chicken breast, roasted | 160 | 97 g |
| Greek yogurt, plain, nonfat | 170 | 294 g |
| Tuna, light, canned in water | 130 | 154 g |
| Tofu, firm | 260 | 332 g |
| Lentils, cooked | 390 | 333 g |
| Egg, large | 340 | 239 g |
| Cheddar cheese | 530 | 131 g |
| Almonds | 820 | 142 g |
| Peanut butter | 810 | 135 g |
This is why lean protein matters most when you eat less. On a 1,500-calorie diet, getting 110 g of protein from lean foods uses about a third of your calories; from nuts and cheese it would take most of them. The calorie deficit meal plan shows a week at 1,500 calories with 112–119 g of protein a day.
Leanest choices in each food group
| Group | Foods (g protein per 100 kcal) |
|---|---|
| Meat | Turkey breast, roasted 20.5 · Chicken breast, roasted 18.8 · Pork tenderloin, roasted 18.3 |
| Fish and seafood | Shrimp, cooked 24.2 · Tuna, light, canned in water 22.6 · Cod, cooked 21.7 |
| Eggs and dairy | Egg whites 21.0 · Greek yogurt, plain, nonfat 17.3 · Greek yogurt, plain, low-fat 13.6 |
| Beans, lentils and soy | Vital wheat gluten (seitan) 20.3 · Tofu, firm 11.6 · Soybeans, cooked 10.6 |
| Nuts and seeds | Hemp seeds, hulled 5.7 · Pumpkin seeds 5.4 · Peanuts, dry-roasted 4.1 |
| Grains and starches | Whole-wheat bread 4.9 · Whole-wheat pasta, cooked 4.0 · Bagel, plain 4.0 |
Plant-based high-protein, low-calorie foods
| Food | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Vital wheat gluten (seitan)¼ cup (30 g) | 23 g | 110 | 20.3 g |
| Tofu, firm½ cup (126 g) | 11 g | 100 | 11.6 g |
| Soybeans, cooked1 cup (172 g) | 31 g | 295 | 10.6 g |
| Tempeh½ cup (83 g) | 17 g | 160 | 10.6 g |
| Edamame, cooked1 cup (155 g) | 18 g | 190 | 9.8 g |
| Lentils, cooked1 cup (198 g) | 18 g | 230 | 7.8 g |
| Kidney beans, cooked1 cup (177 g) | 15 g | 225 | 6.8 g |
| Black beans, cooked½ cup (86 g) | 8 g | 115 | 6.7 g |
| Green peas, cooked1 cup (160 g) | 8 g | 125 | 6.6 g |
| Pinto beans, cooked1 cup (171 g) | 15 g | 245 | 6.3 g |
Plant proteins come with carbs or fat, so they score lower per calorie than lean meat and fish, but they bring fibre that helps you stay full. More plant options, by serving: high-protein foods.
Why it helps when you're losing weight
- Fuller on fewer calories: protein is the most filling macronutrient.
- Keeps muscle: with 1.6–2.2 g per kg of a healthy weight and strength training, more of the weight you lose is fat (protein to lose weight).
- Costs more to digest: about 20–30% of protein's calories go on digestion, against 0–3% for fat (thermic effect of food).
Your daily target comes from the protein calculator; your calories from the calorie deficit calculator. Looking for filling foods that are low in calories but not protein-rich? See low-calorie foods.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). Food IDs in the table notes.
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101(6):1320S–1329S.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.