High-protein foods

Ranked by protein for every 100 calories, the fairest way to compare foods when you are watching calories.

Food	Protein per 100 kcal	Protein per 100 g	Calories per 100 g
Canned tuna	23 g	19 g	86
Tuna steak	22 g	29 g	130
Haddock	22 g	20 g	90
Cod	22 g	23 g	105
Lobster	21 g	19 g	89
Egg white	21 g	11 g	52
Snow crab	21 g	24 g	115
Turkey breast	20 g	30 g	147
Tilapia	20 g	26 g	128
Halibut	20 g	23 g	111
Rotisserie chicken (breast)	19 g	28 g	144
Back bacon (Canadian bacon)	19 g	28 g	146
Shrimp	19 g	23 g	119
Chicken breast	19 g	31 g	165
Pork tenderloin	18 g	26 g	143
Greek yogurt (plain, nonfat)	17 g	10 g	59
Wild salmon (sockeye)	17 g	27 g	156
Canned salmon	17 g	23 g	138
Beef brisket	16 g	33 g	205
Deli roast beef	16 g	19 g	115
Sirloin steak	16 g	30 g	187
Smoked salmon	16 g	18 g	117
Chicken drumstick	16 g	24 g	155
Soy sauce	15 g	8.1 g	53
Pork chop	15 g	27 g	180
Pastrami (smoked meat)	15 g	22 g	147
Flank steak	14 g	28 g	194
Rainbow trout	14 g	24 g	168
Ribeye steak	14 g	29 g	205
Beef tenderloin (filet mignon)	14 g	29 g	206

Source: USDA FoodData Central, SR Legacy. How much do you need? Try the protein calculator.

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