ProteinTally

Rankings

Ranked by protein per serving

High-protein, low-calorie foods per serving

Foods that put at least 10 g of protein into a serving of under 200 calories - the shortlist when you are eating to a calorie target and still need the protein.

220 of the 796 foods in the ProteinTally database carry 10 g or more protein in a serving of under 200 calories.

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. Compare these foods per 100 g.

  1. 1ConchSeafood · 1 cup sliced (127 g) · 26.3 g per 100 g33.4g
  2. 2Bottom round steakMeat & poultry · 3 oz cooked (85 g) · 34.3 g per 100 g29.2g
  3. 3Veal chopMeat & poultry · 3 oz cooked (85 g) · 33.6 g per 100 g28.6g
  4. 4Veal shoulderMeat & poultry · 3 oz cooked (85 g) · 33.7 g per 100 g28.6g
  5. 5Beef brisketMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  6. 6Veal cutletMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  7. 7Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  8. 8CuttlefishSeafood · 3 oz cooked (85 g) · 32.5 g per 100 g27.6g
  9. 9Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  10. 10Top round steakMeat & poultry · 3 oz cooked (85 g) · 31.8 g per 100 g27g
  11. 11Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 31.7 g per 100 g26.9g
  12. 12EmuMeat & poultry · 3 oz cooked (85 g) · 31.3 g per 100 g26.6g
  13. 13Smoked sturgeonSeafood · 3 oz (85 g) · 31.2 g per 100 g26.5g
  14. 14Chicken breastMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  15. 15Lamb shankMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  16. 16CevicheSeafood · 1 cup (250 g) · 10.5 g per 100 g26.3g
  17. 17Lamb liverMeat & poultry · 3 oz cooked (85 g) · 30.6 g per 100 g26g
  18. 18Lupini beansLegumes & beans · 1 cup cooked (166 g) · 15.6 g per 100 g25.9g
  19. 19Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  20. 20RabbitMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  21. 21ElkMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  22. 22VenisonMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  23. 23Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  24. 24Turkey wingMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  25. 25Lamb loin chopMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  26. 26Skirt steakMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  27. 27Bluefin tunaSeafood · 3 oz cooked (85 g) · 29.9 g per 100 g25.4g
  28. 28Chicken breast with skinMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  29. 29Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  30. 30OctopusSeafood · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  31. 31Beef sirloin steakMeat & poultry · 3 oz cooked (85 g) · 29.6 g per 100 g25.2g
  32. 32Yellowtail (hamachi)Seafood · 3 oz cooked (85 g) · 29.7 g per 100 g25.2g
  33. 33New York strip steakMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  34. 34Turkey breastMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  35. 35Soy protein powderProtein supplements · 1 scoop (45 g) · 55.6 g per 100 g25g
  36. 36Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  37. 37MooseMeat & poultry · 3 oz cooked (85 g) · 29.3 g per 100 g24.9g
  38. 38Country-style pork ribsMeat & poultry · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  39. 39Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  40. 40Beef liverMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  41. 41Duck legMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  42. 42Light tuna (canned in oil)Seafood · 3 oz drained (85 g) · 29.1 g per 100 g24.7g
  43. 43Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  44. 44Soy protein isolateProtein supplements · 1 oz (28 g) · 88.3 g per 100 g24.7g
  45. 45Fish roeSeafood · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  46. 46Roast turkey with skinMeat & poultry · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  47. 47Beef heartMeat & poultry · 3 oz cooked (85 g) · 28.5 g per 100 g24.2g
  48. 48BisonMeat & poultry · 3 oz cooked (85 g) · 28.4 g per 100 g24.1g
  49. 49Leg of lambMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  50. 50Wild boarMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  51. 51Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  52. 52Porterhouse steakMeat & poultry · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  53. 53Skipjack tunaSeafood · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  54. 54OstrichMeat & poultry · 3 oz cooked (85 g) · 28.1 g per 100 g23.9g
  55. 55Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 28 g per 100 g23.8g
  56. 56Flank steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  57. 57T-bone steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  58. 58Duck breastMeat & poultry · 3 oz cooked (85 g) · 27.6 g per 100 g23.5g
  59. 59Turkey dark meatMeat & poultry · 3 oz cooked (85 g) · 27.7 g per 100 g23.5g
  60. 60Beef round tip roastMeat & poultry · 3 oz cooked (85 g) · 27.5 g per 100 g23.4g
  61. 61Chicken dark meatMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  62. 62Ground turkeyMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  63. 63Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  64. 64Ham steakMeat & poultry · 3 oz cooked (85 g) · 27.2 g per 100 g23.1g
  65. 65GoatMeat & poultry · 3 oz cooked (85 g) · 27.1 g per 100 g23g
  66. 66Pork chopMeat & poultry · 3 oz cooked (85 g) · 27 g per 100 g23g
  67. 67Rotisserie chickenMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  68. 68Tri-tip roastMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  69. 69Egg white protein powderProtein supplements · 1 oz (28 g) · 81.1 g per 100 g22.7g
  70. 70Pork roastMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  71. 71TroutSeafood · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  72. 72Albacore tuna (canned in oil)Seafood · 3 oz drained (85 g) · 26.5 g per 100 g22.5g
  73. 73Sockeye salmonSeafood · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  74. 74Canned sockeye salmonSeafood · 3 oz drained (85 g) · 26.3 g per 100 g22.4g
  75. 75Chicken heartsMeat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  76. 76Ground beef (95% lean)Meat & poultry · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  77. 77Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  78. 78Milkfish (bangus)Seafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  79. 79Red snapperSeafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  80. 80Spiny lobsterSeafood · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  81. 81Ground beef (93% lean)Meat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  82. 82Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  83. 83Rack of lambMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  84. 84TilapiaSeafood · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  85. 85Ground beef (90% lean)Meat & poultry · 3 oz cooked (85 g) · 26.1 g per 100 g22.2g
  86. 86King mackerelSeafood · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  87. 87Pork liverMeat & poultry · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  88. 88Canned jack mackerelSeafood · 1/2 cup (95 g) · 23.2 g per 100 g22g
  89. 89Ground turkey (93% lean)Meat & poultry · 3 oz cooked (85 g) · 25.9 g per 100 g22g
  90. 90Chum salmonSeafood · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  91. 91Ground vealMeat & poultry · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  92. 92BluefishSeafood · 3 oz cooked (85 g) · 25.7 g per 100 g21.8g
  93. 93Chinook salmonSeafood · 3 oz cooked (85 g) · 25.7 g per 100 g21.8g
  94. 94ClamsSeafood · 3 oz cooked (85 g) · 25.6 g per 100 g21.8g
  95. 95Tofu (firm)Soy foods · 1/2 cup (126 g) · 17.3 g per 100 g21.8g
  96. 96Canned tuna (in water)Seafood · 3 oz drained (85 g) · 25.5 g per 100 g21.7g
  97. 97Ground bisonMeat & poultry · 3 oz cooked (85 g) · 25.4 g per 100 g21.6g
  98. 98Wild Atlantic salmonSeafood · 3 oz cooked (85 g) · 25.4 g per 100 g21.6g
  99. 99Pork shoulderMeat & poultry · 3 oz cooked (85 g) · 25.3 g per 100 g21.5g
  100. 100Smoked haddockSeafood · 3 oz (85 g) · 25.2 g per 100 g21.4g

Top 100 shown of 220 foods in this list. Browse the full food database for everything else.

Quick answers

High-protein, low-calorie foods per serving FAQ

Which food in this ranking has the most protein per 100g?

Of the 100 foods listed here, Soy protein isolate has the most protein per 100 g, at 88.3 g. A typical 1 oz serving (28 g) provides 24.7 g.

How were these foods ranked?

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. 220 of the 796 foods in the ProteinTally database carry 10 g or more protein in a serving of under 200 calories. Figures come from each food's USDA record.

How much protein does conch have?

Conch tops this list at 33.4 g. It provides 33.4 g of protein per 1 cup sliced (127 g), which is 26.3 g per 100 g.

More lists

Other rankings

Highest-protein foods per servingHighest-protein foods per 100 gMost protein-dense foodsHighest-protein meats per servingHighest-protein seafood per servingHighest-protein eggs per servingHighest-protein dairy foods per servingHighest-protein soy foods per servingHighest-protein legumes per servingHighest-protein nuts per servingHighest-protein seeds per servingHighest-protein grains per servingHighest-protein vegetables per servingHighest-protein fruits per servingHighest-protein protein supplements per servingHighest-protein vegan foods per servingHighest-protein vegetarian foods per servingComplete protein foods per servingHighest-protein whole foods per servingHighest-protein breakfast foods per servingHighest-protein snacks per serving