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The high protein low calorie foods at the top of USDA data are shellfish, white fish, skinless poultry breast, egg whites and lean cuts of game, pork and beef. Cooked shrimp lists about 24.2 grams of protein per 100 calories in USDA FoodData Central, light tuna canned in water about 22.6 grams and cod about 21.7 grams. The table below ranks 24 USDA SR Legacy foods by protein per 100 calories, with FDC IDs, protein per serving and the FDA percent Daily Value, and a second table covers vegetables.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Cooked shrimp, light tuna canned in water, haddock and cod lead the USDA ranking at about 21.7 to 24.2 grams of protein per 100 calories.
- On FDA's general factor of 4 calories per gram of protein, a food made only of protein would supply 25 grams per 100 calories, the ceiling for this ratio.
- Per 3 ounces, roasted chicken breast, elk, bison, turkey breast and beef eye of round each list about 25.4 to 26.4 grams of protein in USDA data.
- Watercress and spinach score high on the ratio but small per serving in USDA data.
- FDA's label term "low calorie" means no more than 40 calories per reference amount for most foods, a stricter test than the search phrase.
High protein low calorie foods ranked by protein per 100 calories
The table uses USDA FoodData Central SR Legacy entries from the April 2018 release. Protein per 100 calories is USDA’s protein value divided by its calorie value for the same food, times 100, so serving size does not affect it. Cooked meat, poultry and seafood are shown per 3 ounces (85 grams), and other foods use USDA household portions. The %DV divides protein per serving by the FDA Daily Reference Value of 50 grams.
| Food (USDA FDC ID) | Serving | Protein | Calories | % DV | Protein per 100 kcal |
|---|---|---|---|---|---|
| Shrimp, cooked (175180) | 3 oz | 20.4 g | 84 | 41% | 24.2 g |
| Light tuna, canned in water (173709) | 3 oz | 16.5 g | 73 | 33% | 22.6 g |
| Haddock, cooked (174198) | 3 oz | 17.0 g | 76 | 34% | 22.2 g |
| Cod, Atlantic, cooked (171956) | 3 oz | 19.4 g | 89 | 39% | 21.7 g |
| Blue crab, cooked (174205) | 3 oz | 15.2 g | 71 | 30% | 21.5 g |
| Lobster, northern, cooked (174209) | 3 oz | 16.1 g | 76 | 32% | 21.3 g |
| Pollock, Alaska, cooked (173681) | 3 oz | 20.0 g | 94 | 40% | 21.2 g |
| Ground turkey, fat free, broiled (172849) | 3 oz | 24.6 g | 117 | 49% | 21.0 g |
| Egg white, raw (172183) | 1 large | 3.6 g | 17 | 7% | 21.0 g |
| Elk, roasted (175302) | 3 oz | 25.7 g | 124 | 51% | 20.7 g |
| Turkey breast, roasted (171496) | 3 oz | 25.6 g | 125 | 51% | 20.5 g |
| Tilapia, cooked (175177) | 3 oz | 22.2 g | 109 | 44% | 20.4 g |
| Chicken breast, roasted (171477) | 3 oz | 26.4 g | 140 | 53% | 18.8 g |
| Scallops, steamed (167742) | 3 oz | 17.5 g | 94 | 35% | 18.5 g |
| Beef eye of round, lean, roasted (170633) | 3 oz | 25.4 g | 139 | 51% | 18.3 g |
| Pork tenderloin, lean, roasted (168250) | 3 oz | 22.2 g | 122 | 44% | 18.3 g |
| Bison top round, lean, broiled (172600) | 3 oz | 25.7 g | 148 | 51% | 17.3 g |
| Greek yogurt, plain, nonfat (170894) | 1 container | 17.3 g | 100 | 35% | 17.3 g |
| Cottage cheese, 1% milkfat (173417) | 1/2 cup | 14.0 g | 81 | 28% | 17.2 g |
| Tofu, firm, raw (172475) | 1/2 cup | 21.8 g | 181 | 44% | 12.0 g |
| Edamame, prepared (168411) | 1 cup | 18.5 g | 188 | 37% | 9.8 g |
| Egg, whole, hard-boiled (173424) | 1 large | 6.3 g | 78 | 13% | 8.1 g |
| Lentils, boiled (172421) | 1 cup | 17.9 g | 230 | 36% | 7.8 g |
| Black beans, boiled (173735) | 1 cup | 15.2 g | 227 | 30% | 6.7 g |
Three patterns stand out. Shellfish and white fish such as haddock, pollock, blue crab and lobster cluster near the top because they carry very little fat. Skinless poultry breast, elk, tilapia, scallops and lean cuts of pork, beef and bison follow at about 17.3 to 21.0 grams per 100 calories in USDA data. Soy and legume rows sit lower because those foods carry carbohydrate or fat with their protein: USDA lists about 12.0 grams per 100 calories for firm tofu, 9.8 grams for edamame, 7.8 grams for lentils and 6.7 grams for black beans.
Per serving the gap narrows: a cup of boiled lentils lists about 17.9 grams of protein in USDA data, more than 3 ounces of cooked haddock at 17.0 grams, with about 230 calories against 76. The whole egg is in the table for contrast, and our egg nutrition guide covers it in full.
Why the ratio has a ceiling
Under FDA’s labeling rule (21 CFR 101.9), calories may be calculated with general factors of 4, 4 and 9 calories per gram for protein, total carbohydrate and total fat. On FDA’s factors, a food made only of protein would supply 25 grams of protein per 100 calories, and each gram of fat adds 9 calories without adding protein. USDA’s calorie values use food-specific factors, so cooked shrimp, at about 24.2 grams in USDA data, sits near that ceiling rather than on it.
Fat also explains the spread within one food. USDA lists broiled patties of ground beef at about 15.1 grams of protein per 100 calories for the 95% lean product and 10.4 grams for the 85% lean product, while protein per 3 ounces barely changes, at 22.3 and 22.0 grams in USDA data. Our sibling list of lean protein foods explains what lean means on a meat or seafood label.
Low calorie high protein foods per serving
The ratio and the serving tell different stories. One large egg white lists about 3.6 grams of protein and 17 calories in USDA data, about the same ratio as fat-free ground turkey, but 3 ounces of the turkey patty lists about 24.6 grams. Per USDA serving, the largest figures in the table come from roasted chicken breast at about 26.4 grams per 3 ounces, elk, bison and turkey breast at 25.6 to 25.7 grams, and beef eye of round at 25.4 grams.
Outside meat and seafood, a 170-gram container of nonfat Greek yogurt lists about 17.3 grams of protein and 100 calories in USDA data, and half a cup of 1% cottage cheese about 14.0 grams and 81 calories. The Dietary Guidelines for Americans, 2025-2030, ask Americans to prioritize high-quality, nutrient-dense protein foods from animal and plant sources, and the same Guidelines say to include full-fat dairy with no added sugars when consuming dairy. A ranking by protein per 100 calories favors fat-free dairy only because fat adds calories; it is a nutrient density lens, not a verdict on any food.
Vegetables: a high ratio, small servings
Some vegetables rank near the seafood rows simply because they have so few calories, as this USDA SR Legacy table shows:
| Vegetable (USDA FDC ID) | Serving | Protein | Calories | % DV | Protein per 100 kcal |
|---|---|---|---|---|---|
| Watercress, raw, chopped (170068) | 1 cup | 0.8 g | 4 | 2% | 20.9 g |
| White mushrooms, raw (169251) | 1 cup | 2.2 g | 15 | 4% | 14.0 g |
| Spinach, boiled (168463) | 1 cup | 5.3 g | 41 | 11% | 12.9 g |
| Asparagus, boiled (168390) | 1/2 cup | 2.2 g | 20 | 4% | 10.9 g |
| Broccoli, boiled (169967) | 1/2 cup | 1.9 g | 27 | 4% | 6.8 g |
| Green peas, frozen, boiled (170017) | 1/2 cup | 4.1 g | 62 | 8% | 6.6 g |
Watercress lists about 20.9 grams of protein per 100 calories in USDA data, close to cod, but a cup of the chopped leaves weighs 34 grams and lists about 0.8 gram. Cooked spinach and raw white mushrooms show the same pattern, which is why our high protein vegetables list ranks vegetables by protein per cup.
What the label terms mean
FDA’s Daily Reference Value for protein is 50 grams for adults and children 4 years and older, based on a 2,000-calorie reference (21 CFR 101.9). Under 21 CFR 101.54, a label may call a food “high” in a nutrient at 20 percent or more of the Daily Value per reference amount customarily consumed, and a “good source” at 10 to 19 percent. When a protein claim is made, FDA requires the protein %DV, calculated from the corrected amount of protein (adjusted by a protein digestibility-corrected amino acid score), so a label can show a lower %DV than our table.
FDA’s term “low calorie” is stricter than the search phrase. Under 21 CFR 101.60, a food with a reference amount customarily consumed greater than 30 grams may use it only if it provides no more than 40 calories per reference amount. Three ounces of cooked haddock, one of the lowest-calorie rows here, lists about 76 calories in USDA data, so read the search phrase as a ratio and check the Nutrition Facts label for any claim.
These are label reference values, not personal targets. Our high protein foods guide ranks protein per serving, the high protein snacks and high protein low calorie snacks guides cover snack portions, and low calorie foods covers calories alone.
Other notes
- Additives: USDA describes its cooked pollock entry as possibly containing additives to retain moisture; the Nutrition Facts label of a packaged product is the figure for that product.
- Preparation: USDA keeps separate entries for breaded, fried and oil-packed foods, which list more calories than the plain rows here.
- Values vary: USDA SR Legacy figures are averages, and a different cut, grade or product will not match the table exactly.
Frequently Asked Questions
Which food has the most protein per 100 calories?
In USDA data, cooked shrimp leads this list at about 24.2 grams, followed by light tuna canned in water (22.6 grams), haddock (22.2 grams) and cod (21.7 grams).
How is protein per 100 calories calculated?
Divide grams of protein by calories for the same amount of food and multiply by 100. This list uses USDA SR Legacy values per 100 grams, so serving size does not change it.
Is an egg white high in protein per calorie?
On the ratio, yes: USDA lists about 21.0 grams of protein per 100 calories for raw egg white, but one large egg white lists only about 3.6 grams.
Do vegetables count as high protein low calorie foods?
On the ratio, some do: USDA lists about 20.9 grams per 100 calories for raw watercress, but only about 0.8 gram of protein in a chopped cup.
What is the Daily Value for protein?
FDA’s labeling rule sets 50 grams as the Daily Reference Value for adults and children 4 and older, based on a 2,000-calorie reference. It is a label value, not a personal target.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Lean Protein Foods: The FDA and USDA Lean Test Applied to USDA Data, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, High Protein Snacks: USDA Protein per Serving and What Studies Found, Egg Whites: Nutrition, Protein, Raw Safety and Whole Eggs.