Calories in Proteins
Meat, fish, eggs, and protein sources. 34 proteins with detailed nutrition.
Proteins at a glance
Best high-protein, low-calorie picks
Highest protein per calorie, ideal for hitting your protein target without blowing your calorie budget:
Chicken Breast
31g protein per 100g cooked at just 165 calories. The best protein-to-calorie ratio of any common animal protein.
Egg
6g protein per egg at 70 calories, complete amino acid profile. The cheapest complete protein at any grocery store.
Tuna
26g protein per 100g at 132 calories, plus omega-3s. The cheapest high-protein staple in canned form.
Shrimp
24g protein per 100g at 99 calories, low in mercury, and cooks in under 5 minutes from frozen.
Tilapia
26g protein per 100g at just 128 calories. Mild flavor, high satiety, and forgiving to cook.
All proteins (34)
Chicken Breast
140 cal / 3 oz cooked, boneless
31g protein • 0g carbs • 3.6g fat
Egg
72 cal / 1 large egg
12.6g protein • 0.7g carbs • 9.5g fat
Salmon
177 cal / 3 oz cooked fillet
25.4g protein • 0g carbs • 8.1g fat
Ground Beef
197 cal / 3 oz cooked (85% lean)
24g protein • 0g carbs • 11.2g fat
Bacon
88 cal / 2 slices cooked
35.7g protein • 1.35g carbs • 43.3g fat
Steak
180 cal / 3 oz sirloin, cooked
26g protein • 0g carbs • 8g fat
Shrimp
84 cal / 3 oz cooked
24g protein • 0.2g carbs • 0.3g fat
Tuna
73 cal / 3 oz canned in water
19.4g protein • 0g carbs • 0.96g fat
Tofu
66 cal / 3 oz firm tofu
9.04g protein • 2.85g carbs • 4.17g fat
Hamburger
254 cal / plain hamburger (no cheese)
13.3g protein • 29.6g carbs • 10.2g fat
Chicken Thigh
216 cal / 1 medium chicken thigh
18.6g protein • 0g carbs • 7.9g fat
Turkey Breast
147 cal / 100g
30.1g protein • 0g carbs • 2.1g fat
Pork Chop
207 cal / 1 medium pork chop
22.8g protein • 0g carbs • 5.5g fat
Tilapia
107 cal / 1 medium fillet
19g protein • 0g carbs • 2.5g fat
Lamb
237 cal / 1 lamb chop
17.5g protein • 0g carbs • 18.6g fat
Chicken Drumstick
138 cal / 1 drumstick with skin
23.4g protein • 0g carbs • 10.2g fat
Chicken Wing
86 cal / 1 wing with skin
23.8g protein • 0g carbs • 16.9g fat
Rotisserie Chicken
122 cal / 3 oz breast meat
28g protein • 0g carbs • 3.6g fat
Sausage
82 cal / 1 link (cooked)
18g protein • 1.4g carbs • 27.3g fat
Hot Dog
141 cal / 1 standard hot dog (no bun)
11.7g protein • 2.9g carbs • 28g fat
Cornish Hen
170 cal / 3 oz raw, meat and skin
17.2g protein • 0g carbs • 14g fat
Pepperoni
141 cal / 1 oz (about 15 slices)
19.2g protein • 1.2g carbs • 46.3g fat
Turkey Slices
63 cal / 2 oz (about 4 slices)
13.5g protein • 7.7g carbs • 3g fat
Deli Ham
59 cal / 2 oz (about 4 slices)
16.7g protein • 0.3g carbs • 3.7g fat
Meatballs
240 cal / 3 meatballs
14.4g protein • 8.1g carbs • 22.2g fat
Beef Jerky
115 cal / 1 oz (28g)
33.2g protein • 11g carbs • 25.6g fat
Cod
76 cal / 1 serving (115g)
16.1g protein • 0g carbs • 0.7g fat
Halibut
138 cal / 6 oz fillet
19.1g protein • 0g carbs • 0.6g fat
Crab
74 cal / 3 oz
18.1g protein • 0g carbs • 1.1g fat
Lobster
76 cal / 3 oz cooked meat
19g protein • 0g carbs • 0.9g fat
Scallops
56 cal / 3 oz raw
13.5g protein • 2g carbs • 0.5g fat
Catfish
189 cal / 1 fillet
15.2g protein • 0g carbs • 5.9g fat
Raw Chicken Breast
136 cal / 4 oz raw, boneless
22.5g protein • 0g carbs • 2.6g fat
Sardines
191 cal / 1 can (3.75 oz), drained
24.6g protein • 0g carbs • 11.4g fat
Best plant-based proteins
If you're vegetarian, vegan, or just want a non-meat day, these actually move the protein needle per serving:
Tofu
12-17g protein per 100g (firm/extra-firm), complete amino acid profile. The most versatile plant protein in cooking.
Peanuts
26g protein per 100g (technically a legume). Cheapest shelf-stable plant protein at any grocery store.
Hummus
Pair with pita and vegetables for a 20g+ protein snack that doesn't feel like 'diet food.'
Almonds
21g protein per 100g plus vitamin E and 12g fiber. The highest-protein common tree nut.
About proteins
Protein is the one macro where the research is unambiguous: most adults under-eat it, and pushing intake to 1.6-2.2g per kg bodyweight (roughly 110-150g/day for a 150-pound person) reliably improves body composition, satiety, and recovery. With no other change.
It also has the highest thermic effect of any macro: you burn ~25-30% of its calories just digesting it, versus 5-10% for carbs and fat. That's part of why higher-protein diets keep beating isocaloric controls in weight-loss trials.
Tips for eating proteins
Front-load 30g+ at breakfast
Most people eat 70-80% of their daily protein at lunch and dinner. Hitting 30-40g at breakfast (3 eggs + cottage cheese, Greek yogurt + protein powder, or a 2-egg omelet with cheese) consistently reduces afternoon snacking and total daily calories in feeding studies.
Target 0.7-1g per pound bodyweight
1.6-2.2g/kg, or 0.7-1g per pound, is the evidence-based range for muscle retention during a deficit and growth in a surplus. Spread across 3-5 meals of 25-40g each. Per-meal dose matters more than daily total for muscle protein synthesis.
Sunday-batch a pound at a time
A pound of chicken thighs, salmon fillets, or ground turkey takes 25 minutes whether you're cooking one portion or five. Sunday batch cooking is the single most effective habit for hitting protein targets on busy weekdays.
Buy a $10 instant-read thermometer
Chicken pulled at 165°F internal is juicy. At 175°F it's the dry, rubbery stuff people quit eating. The thermometer is the entire difference between sustainable meal prep and the chicken-and-broccoli stereotype that nobody actually keeps up.
Rotate fattier cuts for adherence
Lean cuts (chicken breast, 99% turkey, tilapia, 95/5 beef) win on protein-per-calorie. But salmon, ribeye, and chicken thighs are dramatically more satisfying per gram. Cycle them in 2-3 times a week and you're more likely to still be eating this way in six months.
Marinate in acid + salt + oil
Acid (lemon, vinegar, yogurt, buttermilk) tenderizes. Salt seasons through. Oil carries flavor. 30 minutes minimum, ideally overnight. Marinated thighs grilled at 450°F or air-fried at 400°F are an upgrade you keep eating, not a sacrifice you abandon by week three.
Storage guide
Raw chicken and ground meat: 1-2 days fridge, 3-4 months frozen. Steaks, chops, roasts: 3-5 days fridge, 6-12 months frozen. Cooked meat: 3-4 days fridge. Fresh fish: 1-2 days fridge, 2-3 months frozen. Eggs: 3-5 weeks past the carton date if uncracked. Trust the thermometer (165°F poultry, 145°F whole-cut beef/pork/fish) and your nose more than the date sticker.
Frequently Asked Questions
Popular comparisons
Last updated: Apr 24, 2026