High-Protein, Low-Calorie Foods Ranked by Protein per Calorie
Compare high-protein, lower-calorie foods by protein per calorie, including chicken, tuna, turkey, cottage cheese, tofu, edamame and lentils.
EatBetter · October 1, 2026 · 5 min read
Contents
If your goal is to increase protein without adding a large number of calories, comparing foods by protein per calorie can be more useful than looking at protein grams alone.
Quick answer: Lean animal proteins such as turkey, tuna and chicken breast are among the most protein-efficient foods in the EatBetter database. High-protein cottage cheese, tofu, edamame and lentils can also provide useful protein with different nutritional benefits.
What does "protein per calorie" mean?
Imagine two foods both provide 20 g of protein.
If one contains 120 calories and the other contains 300 calories, the first food provides more protein for the same energy intake.
A simple way to compare foods is:
protein per 100 calories = protein per 100 g ÷ calories per 100 g × 100
This does not mean the highest-ranked food is always the healthiest choice. Micronutrients, fiber, fats, sodium, food preferences and variety also matter.
Protein-efficiency ranking
The values below use current EatBetter entries and are approximate. Preparation and brand can change the numbers.
| Food | kcal / 100 g | Protein / 100 g | Protein per 100 kcal |
|---|---|---|---|
| Turkey | 135 | 29 g | ~21.5 g |
| Tuna | 132 | 28 g | ~21.2 g |
| Chicken breast | 110 | 23.1 g | ~21.0 g |
| High-protein cottage cheese | 100 | 16 g | ~16.0 g |
| Low-fat cottage cheese | 80 | 11 g | ~13.8 g |
| Natural tofu | 76 | 8.1 g | ~10.7 g |
| Edamame | 121 | 11.2 g | ~9.3 g |
| Boiled egg | 155 | 13 g | ~8.4 g |
| Green lentils, boiled | 116 | 9 g | ~7.8 g |
| Plain yogurt | 61 | 3.5 g | ~5.7 g |
1. Turkey
EatBetter lists turkey at approximately 135 kcal and 29 g protein per 100 g.
That makes it one of the most protein-efficient choices in this comparison.
Use plain turkey rather than heavily processed or breaded versions when you want a simpler comparison.
2. Tuna
Tuna
Fish · 132 kcal / 100g
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Tuna provides roughly 28 g protein per 100 g for about 132 calories in the EatBetter entry.
Pay attention to preparation:
- tuna in water
- tuna in oil
- tuna salad with mayonnaise
can have very different calorie totals.
3. Chicken breast
Chicken Breast
Meat & Protein · 110 kcal / 100g
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EatBetter lists chicken breast at about 110 kcal and 23.1 g protein per 100 g for the selected entry.
Cooking oil, sauces, breading and skin can all change the final nutrition.
4. High-protein cottage cheese
Cottage Cheese (High Protein)
Milk & Dairy · 100 kcal / 100g
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High-protein cottage cheese can provide around 16 g protein per 100 g for approximately 100 calories in the EatBetter database.
It works well in:
- breakfast bowls
- savory snacks
- sandwiches
- salads
5. Low-fat cottage cheese
Cottage Cheese (Low Fat)
Milk & Dairy · 80 kcal / 100g
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The low-fat version provides slightly less protein in the selected EatBetter entry but remains protein-efficient.
Compare sodium and serving size between brands.
6. Natural tofu
Natural Tofu
Meat & Protein · 76 kcal / 100g
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Tofu provides less protein per calorie than the leanest meats and fish, but it offers a versatile plant-based option.
It can be:
- pan-seared
- baked
- scrambled
- added to bowls
- used in stir-fries
7. Edamame
Edamame
Vegetables & Legumes · 121 kcal / 100g
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Edamame provides both protein and fiber, which makes it nutritionally different from lean meat.
It is useful in plant-based meals, snack bowls and salads.
8. Boiled eggs
Boiled Egg
Meat & Protein · 155 kcal / 100g
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Eggs are not the highest protein-per-calorie food on the list because they also contain fat.
That does not make them a poor choice. They provide a broad nutrient profile and are easy to portion.
9. Green lentils
Green Lentils (Boiled)
Vegetables & Legumes · 116 kcal / 100g
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Lentils provide less protein per calorie than lean poultry or fish, but they also provide significant fiber.
This is a good example of why a ranking should not be treated as a complete measure of food quality.
10. Plain yogurt
Plain Yogurt
Milk & Dairy · 61 kcal / 100g
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Plain yogurt varies widely in protein depending on the style.
Greek-style or high-protein yogurts may provide much more protein than standard yogurt, so always compare the actual product.
How to build a high-protein, lower-calorie meal
A useful structure is:
- Choose one protein-efficient food.
- Add a large portion of vegetables.
- Include a fiber-rich carbohydrate based on hunger and activity.
- Add fats deliberately rather than automatically.
- Check sauces and cooking oils.
For example:
chicken breast + large salad + lentils + measured dressing
can provide protein, fiber and volume without requiring an extreme calorie restriction.
Stop guessing your portions 📲
Photograph your meal and let EatBetter break down calories and macros in seconds.
Protein per calorie is not the only metric that matters
A protein-efficiency ranking does not capture:
- fiber
- omega-3 fats
- iron
- calcium
- vitamin B12
- food processing
- sodium
- allergens
- dietary preferences
Use it as one filter, not the entire decision.
EatBetter Compare can help you put foods side by side.
Explore related EatBetter pages
Sources
- EatBetter — Food Guide: https://www.eatbetter.app/en
- EatBetter — Chicken Breast: https://www.eatbetter.app/en/food/chicken-breast
- EatBetter — Tuna: https://www.eatbetter.app/en/food/tuna
- EatBetter — Natural Tofu: https://www.eatbetter.app/en/food/natural-tofu
- EatBetter — Green Lentils (Boiled): https://www.eatbetter.app/en/food/green-lentils-boiled
Note: Nutrition values are database estimates and can vary by preparation, brand and serving size.
Frequently asked questions
What food has the most protein for the fewest calories?
In this comparison, turkey, tuna and chicken breast provide the most protein per 100 calories. Exact rankings depend on the food entry and preparation.
Are eggs high protein and low calorie?
Eggs contain meaningful protein but also fat, so they are less protein-efficient than very lean meats or fish.
What are the best vegetarian high-protein low-calorie foods?
High-protein cottage cheese, low-fat cottage cheese, tofu, edamame and lentils are useful options depending on your dietary pattern.
Are protein shakes better than food?
Not automatically. Protein supplements can be convenient, but whole foods can also provide vitamins, minerals, fiber and other nutrients.
Should I choose food based only on protein per calorie?
No. It is a useful comparison metric, but diet quality depends on the overall nutritional pattern.
