Foods ranked by nutrient
Which foods give the most protein for the fewest calories?
The most protein per 100 g among foods under 150 kcal per 100 g: the most filling way to cut calories. Top of the list: cheese, mozzarella, nonfat or fat free, with 31.7 g per 100 g.
| Food | Protein per 100 g |
|---|---|
| 1.Cheese, Mozzarella, nonfat or fat free17.6 g: 5.6 g | 31.7 g |
| 2.Venison, steak85 g: 25.5 g | 30 g |
| 3.Turkey1 slice (60 g): 17.3 g | 28.8 g |
| 4.Turkey, light meat, roasted, skin not eaten28.4 g: 8.2 g | 28.8 g |
| 5.Cheese, Swiss, nonfat or fat free15 g: 4.3 g | 28.4 g |
| 6.Canadian bacon, cooked28.4 g: 8 g | 28.3 g |
| 7.Chicken breast (cooking method not specified), skin not eaten1 slice (60 g): 16.8 g | 28 g |
| 8.Chicken breast, baked or broiled, skin not eaten, from pre-cooked120 g: 33.6 g | 28 g |
| 9.Goat135 g: 36.3 g | 26.9 g |
| 10.Fish, tilapia, grilled20 g: 5.1 g | 25.5 g |
| 11.Fish, tilapia, steamed135 g: 34.2 g | 25.4 g |
| 12.Pork, tenderloin17 g: 4.2 g | 24.7 g |
| 13.Fish, salmon, canned115 g: 28.3 g | 24.6 g |
| 14.Fish, tuna, raw135 g: 32.9 g | 24.4 g |
| 15.Cornish game hen, cooked, skin not eaten1 wing (15 g): 3.5 g | 23.1 g |
| 16.Cornish game hen, roasted, skin not eaten250 g: 57.8 g | 23.1 g |
| 17.Sweetbreads20 g: 4.5 g | 22.5 g |
| 18.Pastrami140 g: 30.5 g | 21.8 g |
| 19.Shrimp teriyaki201 g: 43.5 g | 21.6 g |
| 20.Lobster200 g: 41.8 g | 20.9 g |
| 21.Shrimp, canned115 g: 23.5 g | 20.4 g |
| 22.Crayfish, cooked15 g: 3 g | 20.2 g |
| 23.Ham1 large slice (90 g): 17.1 g | 19 g |
| 24.Fish, tuna20 g: 3.8 g | 19 g |
| 25.Beef, prepackaged or deli, luncheon meat1 slice (28 g): 5.2 g | 18.6 g |
| 26.Beef, prepackaged or deli, luncheon meat, reduced sodium140 g: 26.1 g | 18.6 g |
| 27.Pastrami, made from any kind of meat, reduced fat1 slice (28 g): 5.2 g | 18.6 g |
| 28.Clams, steamed or boiled135 g: 25.1 g | 18.6 g |
| 29.Clams, canned225 g: 41.3 g | 18.3 g |
| 30.Fish, salmon, smoked135 g: 24.7 g | 18.3 g |
Foods as eaten, from USDA FoodData Central (public domain), at most two of each kind. Powders, supplements, sweets, snacks and cooking ingredients are left out.