Food rankings

Foods high in protein and low in calories

The most protein per calorie comes from raw ahi tuna: 22.4 g of protein per 100 calories, followed by raw haddock (22.1 g) and raw pollock (21.8 g). The table ranks 30 foods with at least 5 g of protein per 100 g by protein per 100 calories.

#	Food	Protein per 100 calories	Calories per 100 g	Serving	Calories per serving
1	Raw Ahi Tuna	22.4 g	109	3 oz	93
2	Raw Haddock	22.1 g	74	3 oz	63
3	Raw Pollock	21.8 g	56	3 oz	48
4	Raw Mahi Mahi	21.8 g	85	3 oz	72
5	Raw Cod	21.7 g	82	3 oz	70
6	Blue Crab	21.5 g	83	3 oz	71
7	Lobster	21.3 g	89	3 oz	76
8	Deli Chicken Breast	21.3 g	79	1 serving 2 slices	33
9	Veal Cutlet	21.1 g	151	3 oz	128
10	Fat Free Ground Turkey	21 g	151	3 oz	128
11	Egg White	21 g	52	1 large	17
12	Raw Tilapia	20.9 g	96	1 fillet	111
13	Egg Substitute	20.8 g	48	1/4 cup	29
14	Raw Turkey Breast	20.8 g	114	4 oz	129
15	Elk	20.7 g	146	3 oz	124
16	Snow Crab	20.6 g	115	3 oz	98
17	Raw Halibut	20.4 g	91	3 oz	77
18	Vital Wheat Gluten	20.3 g	370	100 g	370
19	Dungeness Crab	20.3 g	110	3 oz	94
20	Grilled Chicken Breast	20.2 g	151	3 oz	128
21	Crawfish	20.1 g	87	3 oz	74
22	Venison Steak	20.1 g	150	1 serving ( 3 oz )	128
23	King Crab	19.9 g	97	3 oz	82
24	Bison	19.9 g	143	3 oz	122
25	Chicken Gizzards	19.7 g	154	1 cup chopped or dice	223
26	Canadian Bacon	19.4 g	146	1 slice	20
27	Raw Pork Tenderloin	19.2 g	109	4 oz	123
28	Raw Shrimp	19.2 g	71	3 oz	60
29	Raw Venison	19.1 g	120	1 oz	34
30	Goat	19 g	143	3 oz	122

Which foods are high in protein and low in calories?

raw ahi tuna (22.4 g), then raw haddock (22.1 g) and raw pollock (21.8 g), all per 100 g. The table above lists the full ranking.

How is this list ranked?

Every food is compared per 100 g, so foods with different serving sizes compare at equal weight. Values are USDA FoodData Central (SR Legacy) figures. Powders and dried or concentrated forms are left out of the protein and fiber lists, and drinks, spices, sauces and sweeteners are left out of the whole-diet lists.

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Foods high in protein and low in calories

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