Most protein per calorie
These are the foods that give you the most protein for every calorie you eat. If you are trying to hit a protein goal without blowing your calories, start at the top.
Numbers for the portion shown, the same as on each food's page. Sports are for someone of about 70 kg.
Protein per 100 kcal is the fairest way to compare foods when calories matter. A steak has loads of protein, but it also brings a lot of fat with it. Shrimp, white fish and chicken breast give you almost pure protein.
You do not have to eat only what is at the top. Swapping one meal a day for something from this list already moves the needle.
Every number here is for the portion shown, the same one you see on each food's page.
Questions
Which food has the most protein per calorie?
Lean seafood and white fish, like shrimp, tuna and cod, followed by turkey and chicken breast.
Is protein per calorie the same as protein per gram?
No. Per calorie tells you how much protein you get for your daily budget, which matters more if you are counting.
Are dairy foods good for protein per calorie?
Skyr and cottage cheese are near the top. Regular cheese has a lot of protein but more fat, so it ranks lower.