102 kcal P 24.7g C -0.1g F 0.39g
High Protein, Low Calorie Foods
80 foods ranked by protein-per-calorie ratio — the best choices for weight loss without sacrificing muscle mass. All data from USDA FoodData Central.
80Foods listed
<250Max kcal / 100g
10g+Min protein / 100g
🏆 Top 5 — Best Protein-to-Calorie Ratio
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 80 High-Protein, Low-Calorie Foods
| Food | Calories | Protein | Carbs | Fat | P/kcal ratio |
|---|---|---|---|---|---|
| Tuna, ahi or yellowfin | 102 | 24.7g | -0.1g | 0.39g | 0.242 |
| Halibut | 81 | 19.1g | -0.06g | 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 |
| 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 |
| 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 |
| 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 |
| Scallops, bay, Patagonian | 79 | 16.4g | 2.28g | 0.42g | 0.208 |
| Scallops, sea | 66 | 13.5g | 1.97g | 0.49g | 0.205 |
| 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 |
| Beef round, eye of round roast | 122 | 23.4g | 0g | 2.48g | 0.192 |
| Pork loin, tenderloin | 122 | 21.6g | 0g | 3.9g | 0.177 |
| Yogurt, Greek, plain, nonfat | 61 | 10.3g | 3.64g | 0.37g | 0.169 |
| Chicken breast, meat and skin | 127 | 21.4g | -0.43g | 4.78g | 0.169 |
| Fish salmon, sockeye, wild caught | 134 | 22.3g | 0g | 4.94g | 0.166 |
| Pork chop, center cut | 138 | 22.8g | -0.56g | 5.48g | 0.165 |
| Ham, sliced, restaurant | 121 | 19.6g | 2.36g | 3.68g | 0.162 |
| Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | 106 | 16.7g | 0.27g | 3.73g | 0.158 |
| Beef loin, tenderloin roast | 176 | 27.7g | 0g | 6.36g | 0.157 |
| Beef top sirloin steak | 140 | 22g | 0.22g | 5.71g | 0.157 |
| Beef short loin, porterhouse steak | 145 | 22.7g | 0g | 5.32g | 0.157 |
| 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 tenderloin steak | 143 | 21.1g | 0.18g | 6.46g | 0.148 |
| Chicken drumstick, meat and skin | 125 | 18.4g | -0.47g | 5.94g | 0.147 |
| Beef loin, top loin steak | 155 | 22.8g | 0g | 6.39g | 0.147 |
| 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 |
| Chicken thigh | 146 | 18.6g | 0g | 7.92g | 0.127 |
| Swordfish | 152 | 19.2g | 0.45g | 8.12g | 0.126 |
| Bison, ground | 159 | 19.9g | -0.15g | 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 |
| Turkey ground, 93% lean, 7% fat, pan-broiled crumbles | 220 | 27.1g | 0g | 11.6g | 0.123 |
| Beef flank, steak | 165 | 20.1g | 0g | 9.4g | 0.122 |
| 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 |
| Turkey ground, 93% lean/ 7% fat | 156 | 17.3g | 0g | 9.59g | 0.111 |
| Chicken wing, meat and skin | 167 | 18.4g | -0.46g | 10.6g | 0.11 |
| Fish salmon, Atlantic, farm raised | 199 | 20.3g | 0g | 13.1g | 0.102 |
| Sausage, turkey, breakfast links, mild | 169 | 16.7g | 0.93g | 10.4g | 0.099 |
| Beef ground, 90% lean meat / 10% fat | 188 | 18.2g | 0g | 12.8g | 0.097 |
| Chicken thigh, meat and skin | 188 | 17.1g | -0.17g | 13.4g | 0.091 |
| 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 |
| 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 | -0.25g | 18.6g | 0.074 |
| 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 |
Per 100g · Source: USDA FoodData Central Foundation Foods · Sorted by protein-per-calorie ratio
Browse by food
102 kcal 
81 kcal P 19.1g C -0.06g F 0.59g
84 kcal P 19.8g C 0.29g F 0.38g
61 kcal P 14.2g C 0.52g F 0.22g
101 kcal P 23.3g F 0.86g
70 kcal P 16.1g C 0g F 0.67g
90 kcal P 20.7g C 0.44g F 0.57g
111 kcal P 25.5g F 1.04g
109 kcal P 25g F 1.03g
117 kcal P 26.8g F 1.14g
112 kcal P 25.6g F 1.12g
82 kcal P 18.6g C 0g F 0.81g
115 kcal P 25.9g F 1.31g
104 kcal P 23.4g F 1.2g
69 kcal P 15.5g C 1.11g F 0.29g
110 kcal P 24.7g F 1.24g
109 kcal P 24.4g F 1.23g
110 kcal P 24.6g F 1.28g
106 kcal P 23.7g F 1.24g
110 kcal P 24.5g F 1.32g
96 kcal P 21.3g F 1.16g
106 kcal P 23.5g F 1.28g
114 kcal P 25.2g F 1.44g
59 kcal P 13g C 0.89g F 0.37g
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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.