Understanding What is High Protein for 100 Calories

October 20, 2025 •

4 min read

A single gram of protein contains approximately 4 calories, but many foods offer a significantly higher ratio of protein per calorie than others. Understanding what is high protein for 100 calories is key for anyone aiming to increase their protein intake, manage their weight, or build lean muscle effectively.

Quick Summary

This guide examines protein density and highlights specific foods that deliver the most protein for just 100 calories. It covers lean meats, dairy, and plant-based options, detailing their nutritional benefits and serving sizes for calorie-efficient snacking and meal planning.

Key Points

Protein Density: Measures how much protein a food contains per 100 calories, a crucial metric for weight management and muscle building.
Top Sources for 100 Calories: For just 100 calories, you can get significant protein from canned tuna (22g), shrimp (24g), nonfat Greek yogurt (18g), and egg whites (20g).
Satiety and Metabolism: High protein foods help you feel full longer and have a higher thermic effect, which can boost metabolism and reduce overall calorie intake.
Plant-Based Options: Tofu and edamame are excellent plant-based, low-calorie protein sources, offering 10g and 8g of protein per 100 calories, respectively.
Smart Snacking: Use high-protein snacks like low-fat cottage cheese or deli turkey to sustain energy levels and prevent overeating between meals.
Convenience of Supplements: For a quick, high-protein boost with minimal calories, protein powder is a highly efficient option.
Mindful Portion Control: While protein-dense foods are beneficial, it's essential to measure portions, especially with calorie-dense healthy fats like nuts, to stay on track with calorie goals.

The Science of Protein Density

Protein density is a measure of how much protein you get per calorie of food. For example, a food that provides 15 grams of protein for 100 calories has a high protein density, while a food offering only 5 grams for the same calorie count has a low density. This ratio is a critical factor for those aiming to lose weight or build muscle, as it allows you to feel full and meet your protein goals without consuming excessive calories from fats and carbohydrates. A food with a higher protein density helps with satiety, meaning you feel full longer, which can prevent overeating and aid in weight control.

Why High Protein, Low Calorie Foods Matter

Incorporating high protein, low calorie foods into your diet offers numerous benefits. Protein is essential for repairing and building muscle tissue, which is especially important for athletes and those engaging in regular strength training. It also requires more energy for your body to digest, a process known as the thermic effect of food, which can slightly boost your metabolism. For weight management, high-protein foods help control appetite and reduce overall calorie intake by promoting a feeling of fullness.

Top High-Protein Foods for 100 Calories

Several foods stand out for their impressive protein-to-calorie ratio, making them perfect for guilt-free snacking or meal components. Here are some of the best examples:

Canned Tuna (in water): A 3-ounce serving offers around 22 grams of protein for just 99 calories. It's a convenient and versatile option for salads or as a quick sandwich filling.
Egg Whites: Six large egg whites contain approximately 20 grams of protein and only 102 calories, making them a very pure protein source. They are perfect for scrambles or omelets.
Low-Fat Cottage Cheese: Half a cup of low-fat cottage cheese provides about 14 grams of protein for less than 100 calories. This dairy product is also a great source of calcium and other nutrients.
Shrimp: Approximately 100 grams of cooked shrimp offers 24 grams of protein for about 99 calories, making it an extremely lean protein source.
Nonfat Greek Yogurt: A ¾-cup serving of plain, nonfat Greek yogurt can deliver around 18 grams of protein for exactly 100 calories. It's a creamy, satisfying option that can be sweetened with a few berries or a sprinkle of cinnamon.
Lean Deli Turkey: Two ounces of sliced deli turkey contains around 12 grams of protein for just 62 calories. It's a simple, low-fat way to boost protein in a snack.

Plant-Based Options for High Protein, Low Calories

For those on vegetarian or vegan diets, there are still several excellent options for achieving a high protein intake for a low number of calories:

Extra-Firm Tofu: About a half-cup of cubed, extra-firm tofu provides around 10 grams of protein for 94 calories. It's highly versatile and can be pan-fried until crispy or crumbled into dishes.
Edamame: A half-cup of shelled edamame contains approximately 8 grams of protein for 100 calories. These soybeans are also rich in fiber and vitamins.
Protein Powder: Many low-fat, low-carb protein powders can provide 20 grams of protein or more for around 100 calories per scoop. This is one of the most efficient ways to get a high dose of protein with minimal calories.

Comparison of High-Protein, Low-Calorie Foods


Food Source	Serving Size (approximate)	Calories (approximate)	Protein (approximate)	Key Benefit
Shrimp	100 g cooked	99	24 g	Extremely high protein density
Egg Whites	6 large	102	20 g	Nearly pure protein source
Canned Tuna (in water)	3 oz	99	22 g	Highly convenient and accessible
Nonfat Greek Yogurt	3/4 cup	100	18 g	Versatile and satiating
Low-Fat Cottage Cheese	1/2 cup	98	14 g	Rich in calcium and nutrients
Extra-Firm Tofu	1/2 cup cubed	94	10 g	Excellent plant-based choice

Meal Planning with Protein Density

To leverage protein density effectively, focus on building meals around these sources. For example, a breakfast might feature scrambled egg whites with vegetables, providing a high protein kickstart to your day with minimal calories. For lunch, a salad topped with canned tuna or shrimp and a light dressing offers substantial protein and bulk without being calorie-dense. Even snacks can be optimized, such as enjoying a cup of nonfat Greek yogurt or low-fat cottage cheese. Pairing these items with a small portion of whole grains or fresh vegetables can create a balanced and satisfying mini-meal. Remember that measuring portion sizes is crucial to ensure you stay within your calorie goals while maximizing protein intake.

Conclusion: Making Informed Choices

Choosing high-protein foods that offer significant nutritional value for a small number of calories is a smart strategy for managing your weight and supporting your fitness goals. By focusing on lean animal proteins like fish, shrimp, and poultry, or plant-based alternatives like tofu and edamame, you can maximize satiety and muscle support. Incorporating these foods, along with options like low-fat dairy and protein powder, allows for flexible and efficient meal planning. This approach empowers you to make informed dietary choices that align with your health and wellness objectives.

For more detailed nutritional information and the recommended dietary intake for various populations, consult resources like the U.S. Dietary Guidelines for Americans.

Maximizing Protein on a Budget

Choosing affordable, high-protein options like canned tuna and low-fat cottage cheese can help you meet your nutritional goals without overspending. These versatile and budget-friendly ingredients are easily incorporated into a variety of meals and snacks.

The Role of Thermic Effect in Metabolism

Protein has a higher thermic effect of food compared to fats and carbohydrates, meaning your body burns more calories digesting it. This can give a small boost to your metabolism and contribute to overall calorie expenditure, supporting weight management efforts.

Calorie Awareness is Key

While focusing on protein density, it's still vital to be mindful of total calorie intake. Foods like nuts are healthy and contain protein but are also high in fat, which can quickly add up in calories if not portion-controlled.

The Importance of Complete Proteins

Foods like fish, eggs, and dairy are considered 'complete' proteins because they contain all nine essential amino acids. Plant-based sources may be incomplete, so combining different sources, like grains and legumes, throughout the day ensures you get a full amino acid profile.

Frequently Asked Questions

Raw shrimp and egg whites are among the foods with the most protein per 100 calories. 100 grams of raw shrimp offers nearly 24 grams of protein, while six large egg whites provide around 20 grams of protein for about 102 calories.

While there is no strict definition, anything above 10 grams of protein per 100 calories is generally considered high protein density. Foods providing 15 to over 20 grams per 100 calories are exceptionally protein-dense.

Yes, it is possible. A scoop of a high-quality whey protein isolate can provide 20-25 grams of protein for around 100 calories. Six egg whites also offer approximately 20 grams of protein for just over 100 calories.

Yes, canned tuna packed in water is an excellent source. A 3-ounce serving has approximately 22 grams of protein for only 99 calories, making it a highly efficient protein source.

No. You should choose nonfat or low-fat Greek yogurt, as the straining process removes excess liquid, concentrating the protein. A ¾-cup serving of nonfat Greek yogurt provides around 18 grams of protein for 100 calories, whereas regular yogurt has less.

For a pure plant protein source, extra-firm tofu and edamame are excellent. Half a cup of cubed tofu offers about 10 grams of protein for 94 calories, while half a cup of shelled edamame contains 8 grams for 100 calories.

To calculate protein density, divide the grams of protein by the total calories and multiply by 100. For example, a food with 20g of protein and 200 calories has a protein density of 40% ((204)/200100).