Food List
High-Protein, Low-Calorie Foods
When you are in a calorie deficit, foods that deliver lots of protein for very few calories are gold: they keep you full, protect your muscle, and leave room in your budget. This list ranks foods by how much protein they give per 100 calories.
| Food | Protein per 100 kcal | Per 100 g | Per serving |
|---|---|---|---|
| Prawns / shrimp Fish & seafood | 24.2 g g | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| Whey protein powder Eggs & dairy | 22.6 g g | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Tuna (canned in water) Fish & seafood | 22.4 g g | 116 kcal P 26 · C 0 · F 1 | 145 g (5.1 oz) 168 kcal · P 37.7 1 tin |
| Turkey breast Meat & poultry | 22.2 g g | 135 kcal P 30 · C 0 · F 1 | 120 g (4.2 oz) 162 kcal · P 36 1 fillet |
| Haddock Fish & seafood | 22.2 g g | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Cod Fish & seafood | 22 g g | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Pollock Fish & seafood | 21.7 g g | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Egg whites Eggs & dairy | 21.2 g g | 52 kcal P 11 · C 0.7 · F 0.2 | 100 g (3.5 oz) 52 kcal · P 11 1 3 whites |
| Tilapia Fish & seafood | 20.8 g g | 96 kcal P 20 · C 0 · F 1.7 | 130 g (4.6 oz) 125 kcal · P 26 1 fillet |
| Halibut Fish & seafood | 20.7 g g | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Crab Fish & seafood | 19.6 g g | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Scallops Fish & seafood | 19.3 g g | 88 kcal P 17 · C 2.4 · F 0.8 | 100 g (3.5 oz) 88 kcal · P 17 1 portion |
| Bison (lean) Meat & poultry | 19.2 g g | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Rabbit Meat & poultry | 19.1 g g | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Venison Meat & poultry | 19 g g | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Goat meat Meat & poultry | 18.9 g g | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Chicken breast (skinless) Meat & poultry | 18.8 g g | 165 kcal P 31 · C 0 · F 3.6 | 150 g (5.3 oz) 248 kcal · P 46.5 1 breast |
| Sea bass Fish & seafood | 18.6 g g | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Octopus Fish & seafood | 18.3 g g | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Pork tenderloin Meat & poultry | 18.2 g g | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Turkey mince (lean) Meat & poultry | 18 g g | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Veal (lean) Meat & poultry | 18 g g | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Quark Eggs & dairy | 17.9 g g | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Skyr Eggs & dairy | 17.5 g g | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Clams Fish & seafood | 17.4 g g | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Squid Fish & seafood | 17.4 g g | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| Duck breast (skinless) Meat & poultry | 17.1 g g | 140 kcal P 24 · C 0 · F 4.5 | 130 g (4.6 oz) 182 kcal · P 31.2 1 breast |
| Greek yogurt (0% fat) Eggs & dairy | 16.9 g g | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Cottage cheese (low-fat) Eggs & dairy | 16.7 g g | 72 kcal P 12 · C 3 · F 1 | 150 g (5.3 oz) 108 kcal · P 18 1 portion |
| Chicken drumstick (skinless) Meat & poultry | 16.3 g g | 172 kcal P 28 · C 0 · F 6 | 100 g (3.5 oz) 172 kcal · P 28 1 drumstick |
| Tuna steak (fresh) Fish & seafood | 16 g g | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| Smoked salmon Fish & seafood | 15.4 g g | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Lean ground beef (5% fat) Meat & poultry | 15.3 g g | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Lean beef (sirloin) Meat & poultry | 14.8 g g | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Ham (lean) Meat & poultry | 14.5 g g | 145 kcal P 21 · C 1.5 · F 6 | 80 g (2.8 oz) 116 kcal · P 16.8 1 slices |
| Chicken liver Meat & poultry | 14.3 g g | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Trout Fish & seafood | 14.2 g g | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Mussels Fish & seafood | 14 g g | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Anchovies (canned) Fish & seafood | 13.8 g g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Chicken thigh (skinless) Meat & poultry | 12.4 g g | 209 kcal P 26 · C 0 · F 11 | 110 g (3.9 oz) 230 kcal · P 28.6 1 thigh |
| Pork loin chop Meat & poultry | 12.4 g g | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Lamb (lean) Meat & poultry | 12.1 g g | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Sardines (canned) Fish & seafood | 12 g g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
These foods give you the most protein for the fewest calories, perfect for fat loss. Chicken breast, white fish, egg whites and Greek yogurt are standouts.
Frequently asked questions
Which foods are high in protein but low in calories?
Chicken breast, turkey breast, white fish like cod, prawns, egg whites and fat-free Greek yogurt all deliver 20 g or more of protein with relatively few calories.
Why eat high-protein low-calorie foods when dieting?
In a calorie deficit, these foods help you hit your protein target, which preserves muscle and controls hunger, without using up your limited calorie budget.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
Copywriting by welanutria.com · https://welanutria.com/food-lists/high-protein-low-calorie-foods/