Protein Per 100 Calories: Every Protein Source, Ranked (2026)

Egg whites and white fish provide nearly 20 grams of protein per 100 calories, making them top choices for high-protein diets. Other efficient sources include chicken breast and shrimp.

This article provides a comprehensive ranking of protein sources based on their efficiency, specifically grams of protein per 100 calories. Data is sourced from USDA FoodData Central and well-known manufacturer labels.

How Many Calories Are in Lean Animal Proteins?

Lean animal proteins are excellent sources of protein with lower fat content. They provide high protein efficiency, making them ideal for those focused on protein intake.

Food	Serving	Calories	Protein (g)	Protein per 100 cal (g)
Egg White	100 g	52	11	21
Chicken Breast	100 g	165	31	19
White Fish/Cod	100 g	105	23	22
Shrimp	100 g	85	20	24
Tuna in Water	100 g	116	26	22
Turkey Breast	100 g	135	30	22
Pork Loin	100 g	143	26	18
95/5 Beef	100 g	250	30	12
Greek Yogurt Nonfat	100 g	59	10	17
Cottage Cheese	100 g	98	11	11

White fish and egg whites stand out for their high protein content relative to calories.

How Many Calories Are in Plant and Other Proteins?

Plant and other protein sources can also provide significant protein while offering additional nutrients. They are often lower in saturated fat compared to animal proteins.

Food	Serving	Calories	Protein (g)	Protein per 100 cal (g)
Tofu	100 g	76	8	11
Lentils	100 g	116	9	8
Edamame	100 g	121	11	9
Black Beans	100 g	132	9	7
Tempeh	100 g	193	20	10
Seitan	100 g	370	75	20
Whey Protein Powder	30 g	120	24	20
Peas	100 g	81	5	6

Whey protein powder and seitan are notable for their high protein content, especially in smaller servings.

Which Plant Protein Has the Fewest Calories?

Among the plant proteins listed, some have lower calorie content.

1. Tofu (100 g): 76 kcal
2. Peas (100 g): 81 kcal
3. Lentils (100 g): 116 kcal
4. Edamame (100 g): 121 kcal
5. Black Beans (100 g): 132 kcal

Which Protein Source Has the Most Calories?

Certain protein sources are higher in calories due to fat content or serving size.

1. Seitan (100 g): 370 kcal
2. 95/5 Beef (100 g): 250 kcal
3. Tempeh (100 g): 193 kcal
4. Turkey Breast (100 g): 135 kcal
5. Cottage Cheese (100 g): 98 kcal

How to Track Protein Sources Calories Accurately

Estimating protein content can be challenging due to varying portion sizes and the density of different foods. Nutrola is an AI nutrition tracking app that identifies protein foods and meals from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in every breakfast cereal, calories in beer, wine, and spirits by brand, and calories in every type of bread.

How We Calculated These Numbers

Data was compiled using USDA FoodData Central and manufacturer label information. Serving sizes were standardized to 100 grams or 30 grams for protein powders, with all values rounded to the nearest whole number.

Frequently Asked Questions (FAQ)

What is the best protein source for weight loss?

Lean proteins like chicken breast and egg whites are effective for weight loss due to their high protein content and low calories.

Are plant proteins as effective as animal proteins?

Many plant proteins can be effective, but they often have lower protein efficiency compared to lean animal sources.

How much protein do I need daily?

The recommended daily intake varies, but a common guideline is 0.8 grams of protein per kilogram of body weight.

Can I get enough protein from a vegetarian diet?

Yes, with careful planning, vegetarian diets can provide sufficient protein through sources like legumes, tofu, and dairy.

What are the benefits of high-protein diets?

High-protein diets can aid in weight management, muscle building, and improved satiety.

How do I calculate protein per 100 calories?

Divide the grams of protein by the calories, then multiply by 100 to find protein per 100 calories.

Key Takeaways

• Egg whites and white fish are among the most protein-efficient foods.
• Chicken breast and shrimp also provide significant protein per calorie.
• Plant proteins can be effective but may require larger servings for the same protein content.
• Whey protein powder is a highly concentrated protein source.
• Seitan offers a high protein content, but also comes with higher calories.
• Understanding protein efficiency can help in meal planning for high-protein diets.