40 foods, ranked

High-Protein Foods

Foods with the most protein for their calories, ranked. These are the staples for building or keeping muscle while you manage calories.

#	Food	Protein per 100 cal	Calories	Per
1	Shrimp	24.2 g	99	100g cooked
2	Tuna Sashimi	23.2 g	95	5 slices (~85g)
3	Canned Tuna	22.4 g	116	100g, in water
4	Turkey Breast	22.2 g	135	100g cooked
5	Cod	21.9 g	105	100g cooked
6	TVP (Textured Vegetable Protein)	21.8 g	55	1/4 cup dry (15g)
7	Ahi Tuna Steak	21.5 g	130	100g raw
8	Lobster	21.3 g	89	100g cooked
9	Seitan	20.8 g	120	100g
10	Tilapia	20.3 g	128	100g cooked
11	Red Snapper	20.3 g	128	100g cooked
12	Protein Shake	20.0 g	120	1 scoop in water (~30g)
13	Crab	19.6 g	97	100g cooked
14	Sea Bass	19.4 g	124	100g cooked
15	Smoked Turkey	19.4 g	155	100g
16	Halibut	19.3 g	140	100g cooked
17	Rabbit	19.1 g	173	100g cooked
18	Skyr	19.0 g	100	170g cup
19	Venison	19.0 g	158	100g cooked
20	Chicken Breast	18.8 g	165	100g cooked
21	Octopus	18.3 g	164	100g cooked
22	Pork Tenderloin	18.2 g	143	100g cooked
23	Pulled Chicken	18.2 g	165	100g shredded
24	Grilled Pork Tenderloin	17.9 g	145	100g cooked
25	Clams	17.6 g	148	100g cooked
26	Scallops	17.5 g	137	100g cooked
27	Biltong	17.5 g	80	1 oz (28g)
28	Roast Beef	17.1 g	158	100g sliced
29	Greek Yogurt	17.0 g	100	170g cup, non-fat plain
30	Smoked Trout	16.9 g	130	85g (3 oz)
31	Turkey Deli Meat	16.8 g	95	85g (3 slices)
32	Duck Breast	16.4 g	140	100g cooked, no skin
33	Pastrami	16.4 g	110	85g sliced
34	Turkey Jerky	16.3 g	80	1 oz (28g)
35	Smoked Salmon	16.2 g	99	85g (3 oz)
36	Swordfish	16.1 g	155	100g grilled
37	Prosciutto	16.0 g	75	30g (~4 slices)
38	Lox	16.0 g	100	85g (3 oz)
39	Veal Cutlet	15.8 g	196	100g cooked
40	Ground Turkey	15.3 g	176	100g cooked, 93/7

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