Protein per calorie: the highest-protein, lowest-calorie foods
We ranked 44 common foods by protein density — grams of protein per 100 calories. Soy protein isolate tops the list at about 26.3 g of protein per 100 kcal, roughly 13.2× the density of brown rice (dry) (2 g). This is the metric that matters most when you are losing weight — maximum protein, minimum calories. Data updated August 2026.
| # | Food | Protein /100 kcal | Protein /100 g | Calories /100 g |
|---|---|---|---|---|
| 1 | Soy protein isolate Supplements | 26.3 g | 88 g | 335 |
| 2 | Shrimp (raw) Fish & Seafood | 23.6 g | 20.1 g | 85 |
| 3 | Canned tuna (in water) Fish & Seafood · drained | 22 g | 25.5 g | 116 |
| 4 | Tilapia (raw) Fish & Seafood | 20.9 g | 20.1 g | 96 |
| 5 | Whey protein powder Supplements | 20 g | 80 g | 400 |
| 6 | Turkey breast (raw) Poultry & Meat | 19.1 g | 21.8 g | 114 |
| 7 | Chicken breast (raw) Poultry & Meat · boneless, skinless | 18.8 g | 22.5 g | 120 |
| 8 | Greek yogurt (nonfat, plain) Eggs & Dairy | 16.9 g | 10 g | 59 |
| 9 | Seitan Soy & Meat Alternatives · prepared | 16.7 g | 25 g | 150 |
| 10 | Textured vegetable protein (TVP, dry) Soy & Meat Alternatives | 15.9 g | 52 g | 327 |
| 11 | Chicken thighs (raw) Poultry & Meat · boneless, skinless | 15.4 g | 18.6 g | 121 |
| 12 | Cottage cheese (low-fat) Eggs & Dairy | 15.3 g | 11 g | 72 |
| 13 | Pork loin (raw) Poultry & Meat | 14.7 g | 21 g | 143 |
| 14 | Canned sardines Fish & Seafood | 11.8 g | 24.6 g | 208 |
| 15 | Beef steak (sirloin, raw) Poultry & Meat | 10.4 g | 21 g | 201 |
| 16 | Tofu (firm) Soy & Meat Alternatives | 10.4 g | 15 g | 144 |
| 17 | Tempeh Soy & Meat Alternatives | 9.9 g | 19 g | 192 |
| 18 | Salmon (raw, farmed) Fish & Seafood | 9.8 g | 20.4 g | 208 |
| 19 | Mozzarella (part-skim) Eggs & Dairy | 9.4 g | 24 g | 254 |
| 20 | Edamame (frozen) Soy & Meat Alternatives | 9.1 g | 11 g | 121 |
| 21 | Eggs (large, whole) Eggs & Dairy | 8.8 g | 12.6 g | 143 |
| 22 | Whole chicken (raw) Poultry & Meat | 8.4 g | 18 g | 215 |
| 23 | Canned beans Legumes & Beans · cooked, in can | 8.2 g | 7.5 g | 91 |
| 24 | Ground beef (85/15, raw) Poultry & Meat | 7.4 g | 18.6 g | 250 |
| 25 | Lentils (dry) Legumes & Beans | 7.1 g | 25 g | 352 |
| 26 | Split peas (dry) Legumes & Beans | 7.1 g | 25 g | 352 |
| 27 | Milk (2%) Eggs & Dairy | 6.8 g | 3.4 g | 50 |
| 28 | Kidney beans (dry) Legumes & Beans | 6.8 g | 22.5 g | 333 |
| 29 | Black beans (dry) Legumes & Beans | 6.3 g | 21.6 g | 341 |
| 30 | Cheddar cheese Eggs & Dairy | 6.2 g | 24.9 g | 403 |
| 31 | Soy milk Soy & Meat Alternatives | 6.1 g | 3.3 g | 54 |
| 32 | Hemp seeds Nuts & Seeds | 5.7 g | 31.6 g | 553 |
| 33 | Pumpkin seeds Nuts & Seeds | 5.4 g | 30.2 g | 559 |
| 34 | Whole-wheat bread Grains | 5.3 g | 13 g | 247 |
| 35 | Chickpeas (dry) Legumes & Beans | 5.1 g | 19.3 g | 378 |
| 36 | Peanuts Legumes & Beans | 4.6 g | 25.8 g | 567 |
| 37 | Peanut butter Legumes & Beans | 4.3 g | 25.1 g | 588 |
| 38 | Quinoa (dry) Grains | 3.8 g | 14.1 g | 368 |
| 39 | Almonds Nuts & Seeds | 3.7 g | 21.2 g | 579 |
| 40 | Whole-wheat pasta (dry) Grains | 3.7 g | 13 g | 348 |
| 41 | Sunflower seeds Nuts & Seeds | 3.6 g | 21 g | 584 |
| 42 | Chia seeds Nuts & Seeds | 3.4 g | 16.5 g | 486 |
| 43 | Oats (dry) Grains | 3.4 g | 13.2 g | 389 |
| 44 | Brown rice (dry) Grains | 2 g | 7.5 g | 370 |
44 foods · “Protein /100 kcal” = grams of protein per 100 calories (protein density). Values are per 100 g as purchased.
Key findings
Leanest protein (Soy protein isolate, Shrimp (raw), Canned tuna (in water), Tilapia (raw), Whey protein powder). Lean seafood and poultry, nonfat dairy and protein isolates give the most protein per calorie — they are mostly protein and water with little fat or carbohydrate. These are the foods that make a high-protein cut easy.
Least dense (Brown rice (dry), Oats (dry), Chia seeds, Sunflower seeds, Whole-wheat pasta (dry)). Nuts, seeds, oils and refined grains carry a lot of calories per gram of protein — good foods, but you will run out of your calorie budget long before you hit a protein target on them alone.
Cheap vs. lean — use both
Protein density is the weight-loss metric; protein per dollar is the budget metric. Legumes win on cost but sit mid-table on density; lean fish and poultry are the reverse. See the companion study, the cheapest protein sources (protein per dollar), then let ProperDietPlan build a personalized meal plan that balances both — work out your target first with our free calorie & macro calculator.
Build my meal plan →Frequently asked questions
What foods have the most protein for the fewest calories?
By protein density — grams of protein per 100 calories — the leaders are lean seafood and poultry (shrimp, white fish, canned tuna, chicken and turkey breast), nonfat dairy (Greek yogurt, cottage cheese) and protein powders. Nuts, seeds, oils and fatty cuts have the least protein per calorie because most of their calories come from fat.
What is protein density and why does it matter?
Protein density is how much protein a food delivers per calorie. It matters most when you are losing weight: high-density foods let you hit a high protein target (which protects muscle and keeps you full) while staying in a calorie deficit. A gram of protein has ~4 calories, so the theoretical maximum is about 25 g of protein per 100 kcal — pure protein.
Are legumes a good lean protein?
Legumes are the cheapest protein per dollar, but they are moderate on protein density (about 6-8 g per 100 kcal) because they also carry carbohydrate calories. For maximum protein per calorie, lean animal foods, nonfat dairy and soy/whey isolates rank higher; for the best protein per dollar, dried legumes win.
How much protein do I need per day?
A common target is about 1.2-1.6 g of protein per kg of body weight for active adults or those in a calorie deficit. Use our free calorie & macro calculator for your number, then build meals around the high-density foods near the top of this table.
Methodology & sources
Protein density = grams of protein per 100 g ÷ calories per 100 g × 100, i.e. grams of protein per 100 kcal, on an as-purchased basis (meat and fish raw, grains and legumes dry, dairy/eggs/nuts/powders as sold). Protein and calorie values are from the USDA FoodData Central database (August 2026). Because protein has ~4 kcal/g, the ceiling is about 25 g protein per 100 kcal (a pure-protein food). The ranking is robust to small differences between brands and cuts.
Free to reuse with attribution — please link back to this page (properdietplan.com/en/research/protein-per-calorie).
General educational information, not medical advice. See our Editorial Policy.