Protein per 100 calories: printable food poster
The foods that give the most protein for 100 calories, as a bar-chart poster. Good for gym walls, coaches' handouts and meal-prep fridges.
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Protein per 100 calories
Grams of protein you get for every 100 kcal of the food
| Food | Protein per 100 kcal | Calories per 100 g |
|---|---|---|
| Shrimp | 23.6 g | 85 |
| Tuna | 22.6 g | 86 |
| Tuna Steak (Yellowfin, Cooked) | 22.4 g | 130 |
| Haddock | 22.2 g | 90 |
| Mahi Mahi | 21.8 g | 109 |
| Cod (Cooked) | 21.7 g | 105 |
| Cod (Raw) | 21.7 g | 82 |
| Crab (Blue, Cooked) | 21.5 g | 83 |
| Lobster (Cooked) | 21.3 g | 89 |
| Egg White | 21 g | 52 |
| Red Snapper | 20.5 g | 128 |
| Turkey Breast (Roasted) | 20.5 g | 147 |
| Tilapia (Cooked) | 20.4 g | 128 |
| Halibut (Cooked) | 20.3 g | 111 |
| Canadian Bacon | 19.4 g | 146 |
| Shrimp (Cooked) | 19.1 g | 119 |
| Venison | 19.1 g | 158 |
| Chicken Breast (Roasted) | 18.8 g | 165 |
| Chicken Breast | 18.8 g | 120 |
| Scallops (Steamed) | 18.5 g | 111 |
Protein per 100 kcal is the food's protein per 100 g divided by its calories per 100 g, times 100. Foods under 20 kcal per 100 g are left out, so a trace of protein in a near-zero-calorie drink cannot top the chart.
USDA FoodData Central records: Shrimp 175179, Tuna 173709, Tuna Steak (Yellowfin, Cooked) 172006, Haddock 174198, Mahi Mahi 171992, Cod (Cooked) 171956, Cod (Raw) 171955, Crab (Blue, Cooked) 174205, Lobster (Cooked) 174209, Egg White 172183, Red Snapper 173699, Turkey Breast (Roasted) 171496, Tilapia (Cooked) 175177, Halibut (Cooked) 174201, Canadian Bacon 168383, Shrimp (Cooked) 171971, Venison 175085, Chicken Breast (Roasted) 171477, Chicken Breast 171077, Scallops (Steamed) 167742.
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Start free on the webThis is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, retrieved . How we calculate.