If you're trying to lose weight without being hungry all the time, protein is your best tool. It's the most filling of the three macronutrients, and it helps you hold on to muscle while you eat less. But "high protein" isn't enough on its own: peanut butter has protein, and it also has a lot of calories. What you want is the most protein for the fewest calories.
So instead of another list, we ranked common foods by grams of protein per 100 calories. The higher the number, the more protein you get for your calorie budget.
High-protein, low-calorie foods, ranked
| Food | Protein per 100 calories | Typical serving | Why it keeps you full |
|---|---|---|---|
| Shrimp, cooked | about 24 g | 4 oz: 27 g protein, 110 cal | Almost pure protein |
| Cod or other white fish, cooked | about 22 g | 4 oz: 26 g, 120 cal | Big portion for few calories |
| Tuna, canned in water | about 22 g | 4 oz: 29 g, 130 cal | Easy to add to salads and wraps |
| Egg whites | about 21 g | 4 large: 14 g, 70 cal | Lots of volume per calorie |
| Turkey breast, cooked | about 20 g | 4 oz: 34 g, 155 cal | Lean and filling |
| Tilapia, cooked | about 20 g | 4 oz: 29 g, 145 cal | Mild, works with any seasoning |
| Chicken breast, skinless, cooked | about 19 g | 4 oz: 35 g, 185 cal | The most versatile option |
| Pork tenderloin, cooked | about 18 g | 4 oz: 30 g, 165 cal | Leaner than most people expect |
| Nonfat Greek yogurt | about 17 g | 1 cup: 23 g, 135 cal | Thick and slow to eat |
| Low-fat cottage cheese | about 16 g | 1 cup: 28 g, 180 cal | Slow-digesting casein protein |
| 93% lean ground beef or turkey, cooked | about 14 to 16 g | 4 oz: 29 to 30 g, 200 to 215 cal | Satisfying, easy to batch-cook |
| Firm tofu | about 11 g | ½ cup: 20 g, 180 cal | Plant protein with some fat |
| Salmon, cooked | about 11 g | 4 oz: 25 g, 230 cal | Healthy fats keep you full longer |
| Edamame | about 10 g | 1 cup: 18 g, 190 cal | Protein plus 8 g of fiber |
| Whole eggs | about 9 g | 2 large: 13 g, 145 cal | Protein and fat together |
| Lentils, cooked | about 8 g | 1 cup: 18 g, 230 cal | Very high in fiber |
Approximate values based on USDA FoodData Central. They vary by brand, cut and cooking method.
What the ranking tells you
- Seafood wins. Shrimp, white fish and canned tuna give you the most protein per calorie of anything on the list.
- Chicken breast is close behind and much easier to eat every day, which matters more than a few grams.
- Foods lower on the list aren't "bad". Salmon, eggs, edamame and lentils bring healthy fats or fiber, which also keep you full. Mix them in; just don't build every meal around them if calories are tight.
- Watch the cooking, not just the food. A tablespoon of oil adds about 120 calories. Grilled chicken and fried chicken aren't the same food.
A simple high-protein day under 1,500 calories
| Meal | What to eat | Protein | Calories (approx.) |
|---|---|---|---|
| Breakfast | 4 egg whites + 1 whole egg, spinach, 1 slice whole-grain toast | 24 g | 230 |
| Lunch | 4 oz grilled chicken breast, ¾ cup jasmine rice, roasted vegetables | 40 g | 400 |
| Snack | 1 cup nonfat Greek yogurt with berries | 24 g | 190 |
| Dinner | 6 oz shrimp or white fish, sweet potato, salad with light dressing | 42 g | 380 |
| Total | 130 g | about 1,200 |
That leaves room for a second snack or a little more rice on training days. Calorie needs vary a lot from person to person, so check with your doctor or a dietitian for your own target.
Make it easy to stick with
The ranking is only useful if the food is ready when you're hungry. Two ways we can help:
- Want meals done for you? Every Weight Loss plan meal has 32 to 36 g of protein in 300 to 400 calories, cooked fresh in our Miami kitchen and never frozen. It's delivered by 6:30 AM on Monday, Wednesday and Friday across South Florida, Orlando and Tampa Bay.
- Prefer to build your own plates? Our By the Pound Market has fully cooked grilled chicken breast, ground turkey and lean ground beef. Weigh out 4 oz, add rice or sweet potato, and lunch is done.
Quick answers
What food has the most protein and the fewest calories?
Shrimp and white fish such as cod, at roughly 22 to 24 g of protein per 100 calories. Egg whites and canned tuna are close behind.
What's a good high-protein, low-calorie snack?
Nonfat Greek yogurt, cottage cheese, a can of tuna, or a few slices of turkey breast. Each gives you 15 to 25 g of protein for under 200 calories.
Is chicken or fish better for weight loss?
White fish has slightly more protein per calorie, but skinless chicken breast is nearly as good and easier to eat every day. Rotate both.
How much protein should I eat to lose weight?
Needs vary, so ask your doctor or a dietitian. A practical starting point many people use is a palm-sized portion of lean protein (about 25 to 35 g) at each meal. For a longer list of options, see our lean protein foods guide.