Most protein per calorie grams per 100 kcal

129 foods give at least 10 g of protein per 100 kcal. The most: shrimp (prawns), monkfish and salt cod.

Grams of protein per 100 kcal show how much protein a food brings for its calories, which is what matters when you keep to a calorie target. By this measure shrimp, lean white fish, crab and lobster, egg whites and poultry breast lead, while nuts and most cheeses, rich in protein per 100 g, miss the list because of their fat. Every food with at least 10 g of protein per 100 kcal qualifies; the table shows the first 60, with the protein in a usual portion.

Updated: 21 October 2026

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Shrimp (prawns)Typical serving · 150 g	23.5 g	20	85	30 g
2	MonkfishTypical serving · 150 g	23.4 g	23	98	35 g
3	Salt codTypical serving · 50 g	23.1 g	47.6	206	24 g
4	PollockTypical serving · 150 g	22.6 g	17.2	76	26 g
5	HaddockTypical serving · 150 g	22.1 g	16.3	74	24 g
6	TunaTypical serving · 100 g	22 g	25.5	116	26 g
7	PikeTypical serving · 150 g	21.9 g	19.3	88	29 g
8	PerchTypical serving · 150 g	21.8 g	17.9	82	27 g
9	King crabTypical serving · 100 g	21.8 g	18.3	84	18 g
10	Mahi-mahiTypical serving · 150 g	21.8 g	23.7	109	36 g
11	SnapperTypical serving · 150 g	21.7 g	26.3	121	39 g
12	CodTypical serving · 150 g	21.7 g	17.8	82	27 g
13	LobsterTypical serving · 150 g	21.6 g	19.6	91	29 g
14	HakeTypical serving · 150 g	21.3 g	17.6	83	26 g
15	LutefiskTypical serving · 150 g	21.1 g	5.9	28	9 g
16	Egg whites1 piece ≈ 33 g	21 g	10.9	52	4 g
17	TilapiaTypical serving · 150 g	20.9 g	20.1	96	30 g
18	Chicken breastTypical serving · 150 g	20.9 g	23	110	35 g
19	Turkey breastTypical serving · 150 g	20.8 g	23.7	114	36 g
20	CrabTypical serving · 100 g	20.8 g	18.1	87	18 g
21	CrawfishTypical serving · 100 g	20.7 g	16	77	16 g
22	HalibutTypical serving · 150 g	20.4 g	18.6	91	28 g
23	Vital wheat glutenTypical serving · 20 g	20.3 g	75.2	370	15 g
24	Pangasius (basa)Typical serving · 150 g	20.1 g	14.9	74	22 g
25	VealTypical serving · 150 g	19.9 g	21.3	107	32 g
26	VenisonTypical serving · 150 g	19.1 g	23	120	34 g
27	Sea bassTypical serving · 150 g	19 g	18.4	97	28 g
28	TurbotTypical serving · 150 g	18.8 g	17.2	92	26 g
29	Chicken gizzardsTypical serving · 150 g	18.8 g	17.7	94	26 g
30	Roast porkTypical serving · 150 g	18.7 g	30.5	163	46 g
31	ScallopsTypical serving · 100 g	18.4 g	20.2	110	20 g
32	OctopusTypical serving · 100 g	18.2 g	14.9	82	15 g
33	Flounder and soleTypical serving · 150 g	17.7 g	12.4	70	19 g
34	Beef tenderloinTypical serving · 150 g	17.5 g	21.2	121	32 g
35	Turkey dark meatTypical serving · 200 g	17.4 g	20.5	118	41 g
36	Calf’s liverTypical serving · 100 g	17.3 g	14.9	86	15 g
37	ClamsTypical serving · 100 g	17.1 g	14.7	86	15 g
38	Sockeye salmonTypical serving · 150 g	17 g	22.3	131	33 g
39	SquidTypical serving · 100 g	16.9 g	15.6	92	16 g
40	SteakTypical serving · 200 g	16.9 g	22.1	131	44 g
41	CevicheTypical serving · 150 g	16.7 g	10.5	63	16 g
42	Duck confitTypical serving · 150 g	16.4 g	32	195	48 g
43	Chicken thighsTypical serving · 150 g	16.3 g	19.7	121	30 g
44	QuailTypical serving · 150 g	16.2 g	21.8	134	33 g
45	Sea breamTypical serving · 150 g	16.2 g	20.9	129	31 g
46	Pink salmonTypical serving · 150 g	16.1 g	20.5	127	31 g
47	SkyrTypical serving · 150 g	16.1 g	8	49	12 g
48	Pork liverTypical serving · 150 g	16 g	21.4	134	32 g
49	Beef heartTypical serving · 150 g	15.8 g	17.7	112	27 g
50	Teriyaki chickenTypical serving · 250 g	15.8 g	25.7	163	64 g
51	Salmon roe1 tbsp ≈ 15 g	15.6 g	22.3	143	3 g
52	SeitanTypical serving · 100 g	15.4 g	20.6	134	21 g
53	Corned beef1 slice ≈ 30 g	15.3 g	21.7	142	7 g
54	Yakitori1 piece ≈ 30 g	15.1 g	26	172	8 g
55	Beef liverTypical serving · 150 g	15.1 g	20.4	135	31 g
56	Pastrami1 slice ≈ 15 g	14.8 g	21.8	147	3 g
57	RabbitTypical serving · 150 g	14.7 g	20.1	136	30 g
58	Pork tenderloinTypical serving · 150 g	14.7 g	21	143	32 g
59	MycoproteinTypical serving · 100 g	14.6 g	13.4	92	13 g
60	Fish sauce1 tbsp ≈ 18 g	14.5 g	5.1	35	1 g

How the list is made

Grams of protein per 100 kcal of the food, for every food with at least 10 g and at least 20 kcal per 100 g, ranked from the most; the table shows the first 60. Drinks and fortified foods such as protein powder are left out, and so are the foods whose usual portion is under 10 g. Values from the 17 Fit catalog, for the form each page leads with.

How we count

Other rankings and lists

17 Fit

Count calories without scales or tables

Snap your plate or just say what you ate — 17 Fit recognises the dishes, estimates the grams and counts the calories, macros, vitamins and minerals.

Photo, voice or a search among 2,592 foods and dishes
A plan that adjusts to your weight every week
Free food diary, no sign-up and no ads

Most protein per calorie grams per 100 kcal

The whole list

Share this page

How the list is made

Other rankings and lists

Count calories without scales or tables