High Protein, Low Calorie Foods

200 foods ranked by protein-per-calorie ratio — the best choices for weight loss without sacrificing muscle mass. All data from USDA FoodData Central.

200Foods listed
<250Max kcal / 100g
10g+Min protein / 100g

🏆 Top 5 — Best Protein-to-Calorie Ratio

#1
🐟
Tuna
24.7g protein 102 kcal
0.24g protein per kcal
#2
🐟
Halibut
19.1g protein 81 kcal
0.24g protein per kcal
#3
🐟
Mahi mahi
19.8g protein 84 kcal
0.24g protein per kcal
#4
🐟
Cod
14.2g protein 61 kcal
0.23g protein per kcal
#5
🫘
Beans
23.3g protein 101 kcal
0.23g protein per kcal

Why protein-to-calorie ratio matters

💪

Preserve muscle while cutting

High-protein foods signal to your body to burn fat instead of breaking down muscle tissue — critical for sustainable weight loss.

😌

Feel fuller on fewer calories

Protein is the most satiating macronutrient. Meals high in protein reduce hunger hormones and keep you full for hours.

🔥

Higher thermic effect

Your body burns 20–30% of protein calories just digesting it — compared to only 5–10% for carbs and 0–3% for fat.

All 200 High-Protein, Low-Calorie Foods

Food Calories Protein Carbs Fat P/kcal ratio
Tuna, ahi or yellowfin 102 24.7g 0g 0.39g 0.242
Halibut 81 19.1g 0g 0.59g 0.236
Mahi mahi 84 19.8g 0.29g 0.38g 0.236
Cod, Pacific or Alaskan 61 14.2g 0.52g 0.22g 0.233
Beans, Dry, Flor de Mayo (0% moisture) 101 23.3g –g 0.86g 0.231
Fish cod, Atlantic, wild caught 70 16.1g 0g 0.67g 0.23
Snapper 90 20.7g 0.44g 0.57g 0.23
Beans, Dry, Medium Red (0% moisture) 111 25.5g –g 1.04g 0.23
Beans, Dry, Light Red Kidney (0% moisture) 109 25g –g 1.03g 0.229
Beans, Dry, Tan (0% moisture) 117 26.8g –g 1.14g 0.229
Beans, Dry, Brown (0% moisture) 112 25.6g –g 1.12g 0.229
Crustaceans, crab, blue swimming, lump 82 18.6g 0g 0.81g 0.227
Beans, Dry, Dark Red Kidney (0% moisture) 115 25.9g –g 1.31g 0.225
Beans, Dry, Pink (0% moisture) 104 23.4g –g 1.2g 0.225
Snow crab, legs only 69 15.5g 1.11g 0.29g 0.225
Beans, Dry, Great Northern (0% moisture) 110 24.7g –g 1.24g 0.225
Beans, Dry, Cranberry (0% moisture) 109 24.4g –g 1.23g 0.224
Beans, Dry, Light Tan (0% moisture) 110 24.6g –g 1.28g 0.224
Beans, Dry, Pinto (0% moisture) 106 23.7g –g 1.24g 0.224
Beans, Dry, Small White (0% moisture) 110 24.5g –g 1.32g 0.223
Beans, Dry, Red (0% moisture) 96 21.3g –g 1.16g 0.222
Beans, Dry, Small Red (0% moisture) 106 23.5g –g 1.28g 0.222
Turkey Breast Meat (Fryer-Roasters) 111 24.6g 0g 0.65g 0.222
Beans, Dry, Carioca (0% moisture) 114 25.2g –g 1.44g 0.221
Lobster, tail only 59 13g 0.89g 0.37g 0.22
Fish haddock 74 16.3g 0g 0.45g 0.22
Tuna in Water (Canned) 116 25.51g 0g 0.82g 0.22
Beans, Dry, Black (0% moisture) 111 24.4g –g 1.45g 0.22
Fish pollock 56 12.3g 0g 0.41g 0.22
Beans, Dry, Navy (0% moisture) 110 24.1g –g 1.51g 0.219
Crustaceans, shrimp, farm raised 72 15.6g 0.49g 0.8g 0.217
Tuna 108 23.38g 0g 0.95g 0.216
Tuna Sashimi 108 23.38g 0g 0.95g 0.216
Orange Roughy (Fish) (Cooked, Dry Heat) 105 22.64g 0g 0.9g 0.216
Skipjack Tuna (Fish) 103 22g 0g 1.01g 0.214
Chicken Breast (Oven Roasted, Fat Free, Sliced) 79 16.79g 2.17g 0.39g 0.213
Fish tuna, light 90 19g 0.08g 0.94g 0.211
Egg, white 48 10.1g 0.74g 0.16g 0.21
Chicken breast 107 22.5g 0g 1.93g 0.21
Skinless Chicken Breast 110 23.09g 0g 1.24g 0.21
Egg White 52 10.9g 0.73g 0.17g 0.21
Scallops, bay, Patagonian 79 16.4g 2.28g 0.42g 0.208
Scallops, sea 66 13.5g 1.97g 0.49g 0.205
Turkey Meat (Fryer-Roasters) 110 22.32g 0g 1.58g 0.203
Eggs, Grade A, Large, egg white 55 10.7g 2.36g 0g 0.195
Fish tilapia, farm raised 98 19g 0g 2.48g 0.194
Chicken broiler or fryers, breast 166 32.1g 0g 3.24g 0.193
Beef round, top round roast 123 23.7g 0g 2.41g 0.193
Chicken Breast Meat (Broilers or Fryers, Stewed, Cooked) 151 28.98g 0g 3.03g 0.192
Beef round, eye of round roast 122 23.4g 0g 2.48g 0.192
Shrimp 106 20.31g 0.91g 1.73g 0.192
Sea Cucumber Yane (Alaska Native) 68 13g 3.1g 0.4g 0.191
Turkey Leg Meat (Fryer-Roasters) 108 20.35g 0g 2.37g 0.188
Chicken Breast Meat (Broilers or Fryers, Roasted, Cooked) 165 31.02g 0g 3.57g 0.188
White Tuna Fish (Drained Solids In Water, Without Salt, Canned) 128 23.62g 0g 2.97g 0.185
Turkey Meat 119 21.77g 0g 2.86g 0.183
Turkey Meat (Young Hen) 122 21.76g 0g 3.18g 0.178
Pork loin, tenderloin 122 21.6g 0g 3.9g 0.177
Turkey Meat (Cooked, Roasted) 170 29.32g 0g 4.97g 0.172
Pink Salmon 116 19.94g 0g 3.45g 0.172
Pink Salmon (Drained Solids, Canned) 136 23.08g 0g 4.83g 0.17
Yogurt, Greek, plain, nonfat 61 10.3g 3.64g 0.37g 0.169
Cooked Salmon 139 23.45g 0g 4.3g 0.169
Wild Coho Salmon (Cooked, Dry Heat) 139 23.45g 0g 4.3g 0.169
Chicken breast, meat and skin 127 21.4g 0g 4.78g 0.169
Chum Salmon (Cooked, Dry Heat) 154 25.82g 0g 4.83g 0.168
Fish salmon, sockeye, wild caught 134 22.3g 0g 4.94g 0.166
Pork chop, center cut 138 22.8g 0g 5.48g 0.165
Turkey Breast Meat 104 17.07g 4.21g 1.66g 0.164
Deli Turkey or Chicken Breast Meat 104 17.07g 4.21g 1.66g 0.164
Ham, sliced, restaurant 121 19.6g 2.36g 3.68g 0.162
Pork Chops (Sirloin, Boneless, Lean Only, Cooked, Broiled) 193 31.13g 0g 6.67g 0.161
Turkey Dark Meat 125 20.07g 0g 4.38g 0.161
Beef Chuck (Mock Tender Steak, Trimmed to 0" Fat, Choice Grade, Cooked, Broiled) 161 25.73g 0g 5.72g 0.16
Beef Chuck (Cold Steak, Lean Only, Trimmed to 1/4" Fat, Choice Grade) 132 20.88g 0g 4.7g 0.158
Ham, sliced, pre-packaged, deli meat (96%fat free, water added) 106 16.7g 0.27g 3.73g 0.158
Pork Chops or Roasts (Center Loin, Bone-In, Lean Only) 140 22.04g 0g 5.04g 0.157
Beef loin, tenderloin roast 176 27.7g 0g 6.36g 0.157
Beef top sirloin steak 140 22g 0.22g 5.71g 0.157
Ground Beef (95% Lean / 5% Fat, Loaf, Cooked, Baked) 174 27.31g 0g 6.37g 0.157
Beef short loin, porterhouse steak 145 22.7g 0g 5.32g 0.157
Ground Beef (95% Lean / 5% Fat) 137 21.41g 0g 5g 0.156
Smoked Salmon 117 18.28g 0g 4.32g 0.156
Smoked Chinook Salmon (Lox) 117 18.28g 0g 4.32g 0.156
Turkey 187 28.9g 0g 7.02g 0.155
Pork Chops (Sirloin, Boneless, Lean Only, Cooked, Braised) 175 27g 0g 6.6g 0.154
Ground Beef (95% Lean / 5% Fat, Patty, Cooked, Broiled) 171 26.29g 0g 6.55g 0.154
Chicken broilers or fryers, drumstick 156 23.9g 0g 5.95g 0.153
Beef round, top round 141 21.5g 0.85g 5.7g 0.152
Beef Outside Round (Steak, Lean Only, Trimmed to 0" Fat) 142 21.59g 0g 5.53g 0.152
Chum Salmon (Drained Solids with Bone, Without Salt, Canned) 141 21.43g 0g 5.5g 0.152
Nonfat or Fat Free Processed Cream Cheese 96 14.41g 5.8g 1.36g 0.15
Pork Chops (Top Loin, Boneless) 144 21.35g 0g 5.89g 0.148
Salmon 146 21.62g 0g 5.93g 0.148
Beef tenderloin steak 143 21.1g 0.18g 6.46g 0.148
Chicken drumstick, meat and skin 125 18.4g 0g 5.94g 0.147
Tuna in Oil (Canned) 198 29.13g 0g 8.21g 0.147
Beef loin, top loin steak 155 22.8g 0g 6.39g 0.147
Pork Chops (Sirloin, Boneless, Cooked, Broiled) 208 30.52g 0g 8.6g 0.147
Turkey Heart 118 17.13g 0.41g 4.79g 0.145
White Tuna Fish (Drained Solids In Oil, Canned) 186 26.53g 0g 8.08g 0.143
Beef Outside Round (Steak, Lean Only, Trimmed to 0" Fat, Choice Grade, Cooked, Grilled) 191 27.22g 0g 8.3g 0.143
Pink Salmon (Solids with Bone and Liquid, Without Salt, Canned) 139 19.78g 0g 6.05g 0.142
Pork Chops (Center Rib, Bone-In, Lean Only, Cooked, Broiled) 219 30.76g 0g 9.74g 0.14
Pork Chops (Sirloin, Boneless, Cooked, Braised) 189 26.54g 0g 8.38g 0.14
Wild Atlantic Salmon (Cooked, Dry Heat) 182 25.44g 0g 8.13g 0.14
Wild Atlantic Salmon 142 19.84g 0g 6.34g 0.14
Turkey Ham 126 17.5g 2.04g 4.84g 0.139
Beef Porterhouse Steak (Lean Only, Trimmed to 0" Fat, Select Grade, Cooked, Broiled) 194 26.89g 0g 8.81g 0.139
Pork Chops (Center Rib, Bone-In, Lean Only, Cooked, Braised) 206 28.35g 0g 9.4g 0.138
Farmed Coho Salmon (Cooked, Dry Heat) 178 24.3g 0g 8.23g 0.137
Turkey Leg Meat and Skin 144 19.54g 0g 6.72g 0.136
Turkey Light and Dark Meat (Seasoned, Diced) 138 18.7g 1g 6g 0.136
Roasted Light and Dark Turkey Meat (Skin Eaten) 208 28.1g 0g 9.73g 0.135
Turkey Breakfast Sausage 205 27.65g 0g 9.57g 0.135
Turkey Giblets and Neck Meat and Skin (Young Tom) 152 20.39g 0.08g 7.21g 0.134
Sockeye Salmon (Drained Solids with Bone, Without Salt, Canned) 153 20.47g 0g 7.31g 0.134
Pork Chops (Sirloin, Bone-In, Lean Only, Cooked, Broiled) 213 28.46g 0g 10.12g 0.134
Beef Chuck (Clod Steak, Trimmed to 1/4" Fat) 154 20.52g 0g 7.39g 0.133
Coho Salmon (Farmed) 160 21.27g 0g 7.67g 0.133
Pork Chops (Center Rib, Boneless, Lean Only, Cooked, Braised) 211 27.95g 0g 10.14g 0.132
Chicken ground 136 17.9g 0g 7.16g 0.132
Cheese, cottage, lowfat, 2% milkfat 84 11g 4.31g 2.3g 0.131
Anchovies 206 26.9g 2.41g 9.85g 0.131
Pork Chops (Center Rib, Bone-In, Lean Only, Cooked, Pan-Fried) 218 28.11g 0g 10.87g 0.129
Chicken thigh 146 18.6g 0g 7.92g 0.127
Sockeye Salmon (Cooked, Dry Heat) 216 27.31g 0g 10.97g 0.126
Swordfish 152 19.2g 0.45g 8.12g 0.126
Bison, ground 159 19.9g 0g 8.88g 0.125
Fish catfish, farm raised 132 16.5g 0g 7.31g 0.125
Beef short loin, t-bone steak, bone-in 219 27.3g 0g 11.4g 0.125
Pork loin 170 21.1g 0g 9.47g 0.124
Chicken Thigh Meat (Broilers or Fryers, Roasted, Cooked) 209 25.94g 0g 10.88g 0.124
Ground Beef (90% Lean / 10% Fat, Patty, Cooked, Pan-Broiled) 204 25.21g 0g 10.68g 0.124
Turkey ground, 93% lean, 7% fat, pan-broiled crumbles 220 27.1g 0g 11.6g 0.123
Lowfat Frankfurter or Hot Dog 127 15.5g 8.4g 2.8g 0.122
Beef flank, steak 165 20.1g 0g 9.4g 0.122
Turkey Giblets and Neck Meat and Skin (Young Hen) 166 20.15g 0.11g 8.78g 0.121
Baked or Fried Breaded Light Turkey Meat (Skin Eaten) 222 26.72g 6.4g 9.11g 0.12
Ground Beef (90% Lean / 10% Fat, Patty, Cooked, Broiled) 217 26.11g 0g 11.73g 0.12
Mayo Sauce 100 12g 1g 4.5g 0.12
Pork Chops (Center Loin, Bone-In, Cooked, Broiled) 240 28.71g 0g 13.06g 0.12
Ground Turkey 149 17.46g 0g 8.26g 0.117
Fat Free Frankfurter or Hot Dog 109 12.5g 11.21g 1.59g 0.115
Ground Beef (90% Lean / 10% Fat) 176 20g 0g 10g 0.114
Cottage cheese, full fat, large or small curd 103 11.6g 4.6g 4.22g 0.113
Beef short loin (NY strip steak) 190 21.3g 0.22g 11.5g 0.112
Chinook Salmon (Cooked, Dry Heat) 231 25.72g 0g 13.38g 0.111
Turkey ground, 93% lean/ 7% fat 156 17.3g 0g 9.59g 0.111
Chicken wing, meat and skin 167 18.4g 0g 10.6g 0.11
Firm Tofu (with Calcium Sulfate) 145 15.78g 4.28g 8.72g 0.109
Atlantic Salmon (Farmed) 183 19.9g 0g 10.85g 0.109
Pork Chops (Loin Blade, Bone-In, Lean Only, Cooked, Broiled) 234 25.36g 0g 13.89g 0.108
Farmed Atlantic Salmon (Cooked, Dry Heat) 206 22.1g 0g 12.35g 0.107
Pork Chops (Sirloin, Bone-In, Cooked, Braised) 245 25.36g 0g 15.11g 0.104
Pork Chops (Loin Blade, Bone-In, Lean Only, Cooked, Pan-Fried) 241 24.74g 0g 15.08g 0.103
Fish salmon, Atlantic, farm raised 199 20.3g 0g 13.1g 0.102
Chicken Thigh Meat and Skin (Broilers or Fryers, Roasted, Cooked) 247 25.06g 0g 15.49g 0.101
Chicken Thigh Meat and Skin (Broilers or Fryers, Stewed, Cooked) 232 23.26g 0g 14.74g 0.1
Beef T-Bone Steak (Trimmed to 1/4" Fat, Select Grade) 199 19.71g 0g 12.71g 0.099
Sausage, turkey, breakfast links, mild 169 16.7g 0.93g 10.4g 0.099
Beef T-Bone Steak (Trimmed to 0" Fat, Cooked, Broiled) 247 24.18g 0g 15.93g 0.098
Ground Beef (80% Lean / 20% Fat, Patty, Cooked, Pan-Broiled) 246 24.04g 0g 15.94g 0.098
Beef ground, 90% lean meat / 10% fat 188 18.2g 0g 12.8g 0.097
Beef Porterhouse Steak (Trimmed to 1/4" Fat, Select Grade) 222 20.73g 0g 14.75g 0.093
Turkey Back Meat and Skin 196 18.11g 0g 13.11g 0.092
Chicken thigh, meat and skin 188 17.1g 0g 13.4g 0.091
Ground Beef (85% Lean / 15% Fat) 215 18.59g 0g 15g 0.086
Egg 147 12.58g 0.77g 9.94g 0.086
Poached Egg 147 12.58g 0.77g 9.94g 0.086
Egg (Whole) 147 12.58g 0.77g 9.94g 0.086
Meatless Frankfurter or Hot Dog 233 19.61g 7.7g 13.73g 0.084
Eggs, Grade A, Large, egg whole 148 12.4g 0.96g 9.96g 0.084
Egg, whole 150 12.3g 0.91g 10.3g 0.082
Chicken Thigh Meat and Skin (Broilers or Fryers) 211 17.27g 0g 15.25g 0.082
Boiled Egg 155 12.58g 1.12g 10.61g 0.081
Hard-Boiled Egg 155 12.58g 1.12g 10.61g 0.081
Soft Boiled Egg 155 12.58g 1.12g 10.61g 0.081
Pickled Egg 155 12.58g 1.12g 10.61g 0.081
Beef chuck, roast 234 18.4g 0g 17.8g 0.079
Pork ground 229 17.8g 0g 17.5g 0.078
Lamb ground 236 17.5g 0g 18.6g 0.074
Cooked Egg 169 12.34g 1.28g 12.26g 0.073
Beef ground, 80% lean meat / 20% fat 245 17.5g 0g 19.4g 0.071
Sea bass, Chilean 210 14.9g 0.14g 16.6g 0.071
Fried Egg 201 13.63g 0.88g 15.31g 0.068
Scrambled Egg (Whole, Cooked) 166 11.09g 2.2g 12.21g 0.067
Turkey Frankfurter or Hot Dog 231 15.19g 1.58g 17.77g 0.066
Scrambled Egg 212 13.84g 2.08g 16.18g 0.065
Salmon Nuggets (Breaded, Frozen) 189 11.97g 11.85g 10.43g 0.063
Salmon Nuggets (Breaded, Frozen, Heated) 212 12.69g 13.96g 11.72g 0.06
Ham and Cheese Sandwich 241 14.17g 22.84g 10.6g 0.059
Hamburger (Large, Single Patty with Condiments) 248 13.43g 21.41g 12.21g 0.054
Lowfat Beef Frankfurter or Hot Dog 238 12.77g 1.7g 19.68g 0.054
Coffee (Instant Powder, Decaffeinated) 224 11.6g 42.6g 0.2g 0.052
Coffee (Instant Powder) 241 12.2g 41.1g 0.5g 0.051
Instant Coffee (Dry Powder) 241 12.2g 41.1g 0.5g 0.051
Large Hamburger with Condiments and Vegetables 235 11.85g 18.35g 12.55g 0.05
14" Meat and Vegetable Pizza 244 11.02g 25.38g 10.9g 0.045
Hotdog 247 10.6g 18.4g 14.84g 0.043

Per 100g · Source: USDA FoodData Central Foundation Foods · Sorted by protein-per-calorie ratio

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Frequently Asked Questions

What foods are high in protein but low in calories?

The best choices are white fish (haddock: 74 kcal, 16g protein / 100g), egg whites (48 kcal, 10g protein), canned tuna (90 kcal, 19g protein), chicken breast (~165 kcal, ~31g protein), and legumes like lentils. These provide the most protein for the fewest calories.

How much protein do I need per day to lose weight?

When losing weight, aim for 1.2–1.6g of protein per kg of body weight to preserve muscle mass. For a 70 kg person, that's 84–112g of protein daily. Use CalRay to track this automatically.

Can I eat high-protein foods and still lose weight?

Yes — that's exactly the strategy. High-protein, low-calorie foods let you eat satisfying portions while staying in a calorie deficit. Protein also has a higher thermic effect, meaning your body burns more calories digesting it.

What is a good protein-to-calorie ratio?

A ratio above 0.1g protein per kcal is considered good. The best foods on this list (egg whites, haddock, pollock) reach 0.2–0.3g/kcal. Chicken breast is around 0.19g/kcal — an excellent everyday option.

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