ProteinTally

Rankings

Ranked by protein per typical serving

High-protein, low-calorie foods

Foods that put at least 10 g of protein into a serving of under 200 calories - the shortlist when you are eating to a calorie target and still need the protein.

220 of the 796 foods in the ProteinTally database carry 10 g or more protein in a serving of under 200 calories. Servings differ between foods - each row states the one it is quoting, and the per-100 g list compares them all on equal weight.

  1. 1ConchSeafood · 1 cup sliced (127 g) · 26.3 g per 100 g33.4g
  2. 2Bottom round steakMeat & poultry · 3 oz cooked (85 g) · 34.3 g per 100 g29.2g
  3. 3Veal chopMeat & poultry · 3 oz cooked (85 g) · 33.6 g per 100 g28.6g
  4. 4Veal shoulderMeat & poultry · 3 oz cooked (85 g) · 33.7 g per 100 g28.6g
  5. 5Beef brisketMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  6. 6Veal cutletMeat & poultry · 3 oz cooked (85 g) · 33.2 g per 100 g28.2g
  7. 7Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  8. 8CuttlefishSeafood · 3 oz cooked (85 g) · 32.5 g per 100 g27.6g
  9. 9Beef stew meatMeat & poultry · 3 oz cooked (85 g) · 32.4 g per 100 g27.5g
  10. 10Top round steakMeat & poultry · 3 oz cooked (85 g) · 31.8 g per 100 g27g
  11. 11Ground turkey (fat free)Meat & poultry · 3 oz cooked (85 g) · 31.7 g per 100 g26.9g
  12. 12EmuMeat & poultry · 3 oz cooked (85 g) · 31.3 g per 100 g26.6g
  13. 13Smoked sturgeonSeafood · 3 oz (85 g) · 31.2 g per 100 g26.5g
  14. 14Chicken breastMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  15. 15Lamb shankMeat & poultry · 3 oz cooked (85 g) · 31 g per 100 g26.4g
  16. 16CevicheSeafood · 1 cup (250 g) · 10.5 g per 100 g26.3g
  17. 17Lamb liverMeat & poultry · 3 oz cooked (85 g) · 30.6 g per 100 g26g
  18. 18Lupini beansLegumes & beans · 1 cup cooked (166 g) · 15.6 g per 100 g25.9g
  19. 19Chicken gizzardsMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  20. 20RabbitMeat & poultry · 3 oz cooked (85 g) · 30.4 g per 100 g25.8g
  21. 21ElkMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  22. 22VenisonMeat & poultry · 3 oz cooked (85 g) · 30.2 g per 100 g25.7g
  23. 23Turkey drumstickMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  24. 24Turkey wingMeat & poultry · 3 oz cooked (85 g) · 30.1 g per 100 g25.6g
  25. 25Lamb loin chopMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  26. 26Skirt steakMeat & poultry · 3 oz cooked (85 g) · 30 g per 100 g25.5g
  27. 27Bluefin tunaSeafood · 3 oz cooked (85 g) · 29.9 g per 100 g25.4g
  28. 28Chicken breast with skinMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  29. 29Eye of round roastMeat & poultry · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  30. 30OctopusSeafood · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  31. 31Beef sirloin steakMeat & poultry · 3 oz cooked (85 g) · 29.6 g per 100 g25.2g
  32. 32Yellowtail (hamachi)Seafood · 3 oz cooked (85 g) · 29.7 g per 100 g25.2g
  33. 33New York strip steakMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  34. 34Turkey breastMeat & poultry · 3 oz cooked (85 g) · 29.5 g per 100 g25.1g
  35. 35Soy protein powderProtein supplements · 1 scoop (45 g) · 55.6 g per 100 g25g
  36. 36Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  37. 37MooseMeat & poultry · 3 oz cooked (85 g) · 29.3 g per 100 g24.9g
  38. 38Country-style pork ribsMeat & poultry · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  39. 39Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  40. 40Beef liverMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  41. 41Duck legMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  42. 42Light tuna (canned in oil)Seafood · 3 oz drained (85 g) · 29.1 g per 100 g24.7g
  43. 43Roast turkeyMeat & poultry · 3 oz cooked (85 g) · 29.1 g per 100 g24.7g
  44. 44Soy protein isolateProtein supplements · 1 oz (28 g) · 88.3 g per 100 g24.7g
  45. 45Fish roeSeafood · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  46. 46Roast turkey with skinMeat & poultry · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  47. 47Beef heartMeat & poultry · 3 oz cooked (85 g) · 28.5 g per 100 g24.2g
  48. 48BisonMeat & poultry · 3 oz cooked (85 g) · 28.4 g per 100 g24.1g
  49. 49Leg of lambMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  50. 50Wild boarMeat & poultry · 3 oz cooked (85 g) · 28.3 g per 100 g24.1g
  51. 51Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  52. 52Porterhouse steakMeat & poultry · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  53. 53Skipjack tunaSeafood · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  54. 54OstrichMeat & poultry · 3 oz cooked (85 g) · 28.1 g per 100 g23.9g
  55. 55Rotisserie chicken breastMeat & poultry · 3 oz cooked (85 g) · 28 g per 100 g23.8g
  56. 56Flank steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  57. 57T-bone steakMeat & poultry · 3 oz cooked (85 g) · 27.9 g per 100 g23.7g
  58. 58Duck breastMeat & poultry · 3 oz cooked (85 g) · 27.6 g per 100 g23.5g
  59. 59Turkey dark meatMeat & poultry · 3 oz cooked (85 g) · 27.7 g per 100 g23.5g
  60. 60Beef round tip roastMeat & poultry · 3 oz cooked (85 g) · 27.5 g per 100 g23.4g
  61. 61Chicken dark meatMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  62. 62Ground turkeyMeat & poultry · 3 oz cooked (85 g) · 27.4 g per 100 g23.3g
  63. 63Beef kidneyMeat & poultry · 3 oz cooked (85 g) · 27.3 g per 100 g23.2g
  64. 64Ham steakMeat & poultry · 3 oz cooked (85 g) · 27.2 g per 100 g23.1g
  65. 65GoatMeat & poultry · 3 oz cooked (85 g) · 27.1 g per 100 g23g
  66. 66Pork chopMeat & poultry · 3 oz cooked (85 g) · 27 g per 100 g23g
  67. 67Rotisserie chickenMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  68. 68Tri-tip roastMeat & poultry · 3 oz cooked (85 g) · 26.8 g per 100 g22.8g
  69. 69Egg white protein powderProtein supplements · 1 oz (28 g) · 81.1 g per 100 g22.7g
  70. 70Pork roastMeat & poultry · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  71. 71TroutSeafood · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  72. 72Albacore tuna (canned in oil)Seafood · 3 oz drained (85 g) · 26.5 g per 100 g22.5g
  73. 73Sockeye salmonSeafood · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  74. 74Canned sockeye salmonSeafood · 3 oz drained (85 g) · 26.3 g per 100 g22.4g
  75. 75Chicken heartsMeat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  76. 76Ground beef (95% lean)Meat & poultry · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  77. 77Ground beef (97% lean)Meat & poultry · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  78. 78Milkfish (bangus)Seafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  79. 79Red snapperSeafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  80. 80Spiny lobsterSeafood · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  81. 81Ground beef (93% lean)Meat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  82. 82Pork tenderloinMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  83. 83Rack of lambMeat & poultry · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  84. 84TilapiaSeafood · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  85. 85Ground beef (90% lean)Meat & poultry · 3 oz cooked (85 g) · 26.1 g per 100 g22.2g
  86. 86King mackerelSeafood · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  87. 87Pork liverMeat & poultry · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  88. 88Canned jack mackerelSeafood · 1/2 cup (95 g) · 23.2 g per 100 g22g
  89. 89Ground turkey (93% lean)Meat & poultry · 3 oz cooked (85 g) · 25.9 g per 100 g22g
  90. 90Chum salmonSeafood · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  91. 91Ground vealMeat & poultry · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  92. 92BluefishSeafood · 3 oz cooked (85 g) · 25.7 g per 100 g21.8g
  93. 93Chinook salmonSeafood · 3 oz cooked (85 g) · 25.7 g per 100 g21.8g
  94. 94ClamsSeafood · 3 oz cooked (85 g) · 25.6 g per 100 g21.8g
  95. 95Tofu (firm)Soy foods · 1/2 cup (126 g) · 17.3 g per 100 g21.8g
  96. 96Canned tuna (in water)Seafood · 3 oz drained (85 g) · 25.5 g per 100 g21.7g
  97. 97Ground bisonMeat & poultry · 3 oz cooked (85 g) · 25.4 g per 100 g21.6g
  98. 98Wild Atlantic salmonSeafood · 3 oz cooked (85 g) · 25.4 g per 100 g21.6g
  99. 99Pork shoulderMeat & poultry · 3 oz cooked (85 g) · 25.3 g per 100 g21.5g
  100. 100Smoked haddockSeafood · 3 oz (85 g) · 25.2 g per 100 g21.4g

Top 100 shown of 220 foods in this list. Browse the full food database for everything else.

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