What food has the most protein for 100 calories? The Ultimate Guide

October 10, 2025 •

4 min read

For those on a fitness journey, optimizing macronutrient intake is crucial for success. When balancing a calorie-controlled diet with the need for sufficient protein, the question becomes: what food has the most protein for 100 calories? The answer lies in seeking out foods with high protein density, providing the maximum nutritional benefit for minimal caloric cost.

Quick Summary

Lean seafood and egg whites offer the most protein for 100 calories, maximizing protein intake while keeping calories low. Other dense sources include non-fat Greek yogurt, cottage cheese, and plant-based options like seitan and tofu.

Key Points

Shrimp and Cod: Provide over 23 grams of protein per 100 calories, offering extremely high protein density.
Egg Whites: An almost pure protein source, delivering about 22.9 grams of protein for every 100 calories.
Whey Protein Isolate: A supplemental option that can rival whole foods in protein concentration, with around 23 grams per 100 calories.
Non-Fat Greek Yogurt and Cottage Cheese: Excellent dairy-based choices for high protein density, with the added benefit of calcium and probiotics.
Seitan and Extra-Firm Tofu: Offer superior protein density for plant-based diets, with seitan providing up to 17 grams per 100 calories.
High Protein, Low Calorie Foods: Crucial for increasing satiety, preserving muscle mass, and boosting metabolism for effective weight management.

The Importance of Protein Density

Protein is a crucial macronutrient that plays a vital role in building and repairing tissues, producing hormones, and supporting immune function. For weight management, protein is especially important because it increases satiety, helping you feel full for longer and reducing overall calorie consumption. Protein also has a higher thermic effect of food (TEF) than carbohydrates or fats, meaning your body burns more calories to process it.

Understanding protein density, or the amount of protein per calorie, is key for anyone aiming to improve their body composition. By focusing on foods that provide a high protein-to-calorie ratio, you can build muscle, control your appetite, and support your metabolism more efficiently.

Leading the Pack: Lean Animal Proteins

Several animal-based foods stand out for their exceptional protein density, making them a cornerstone of any high-protein, low-calorie diet.

Lean Fish and Seafood

When it comes to pure protein with almost no fat or carbohydrates, lean white fish and shellfish are hard to beat.

Shrimp: Raw shrimp provides approximately 23.7 grams of protein for every 100 calories. It is almost 95% protein by calorie count, making it one of the most efficient sources available. It's also a good source of iodine and omega-3 fatty acids.
Cod (Whitefish): Cod is another lean seafood option with an outstanding protein-to-calorie ratio, offering about 23.0 grams of protein per 100 calories. Other whitefish like haddock and tilapia offer similar benefits.
Canned Tuna (in water): A 3-ounce serving of canned tuna packed in water contains approximately 22 grams of protein for around 99 calories. This makes it a convenient and affordable protein powerhouse for salads or sandwiches.

Poultry and Eggs

Egg Whites: With virtually no fat or carbohydrates, egg whites are an incredibly efficient protein source. A 100-gram serving offers 11 grams of protein for only 52 calories, which translates to over 20 grams per 100 calories.
Skinless Chicken and Turkey Breast: These poultry options are dietary staples for a reason. Skinless chicken breast provides roughly 31 grams of protein per 165 calories (per 100g), while turkey breast offers about 29 grams of protein for 189 calories (per 100g).

Excellent Dairy and Plant-Based Sources

Those following a vegetarian or plant-based diet have several excellent options for maximizing protein intake per calorie.

Dairy Choices

Non-Fat Greek Yogurt: Plain, non-fat Greek yogurt is made by straining out excess liquid, resulting in a thick, protein-rich product. It provides approximately 17.4 grams of protein per 100 calories, along with beneficial probiotics for gut health.
Low-Fat Cottage Cheese: A half-cup serving of low-fat cottage cheese can deliver around 14 grams of protein for under 100 calories. It is also an excellent source of calcium and makes a satisfying snack or meal component.

Plant-Based Choices

Seitan: Made from hydrated vital wheat gluten, seitan is a popular meat alternative that boasts an impressive protein content. A 2-ounce (57 gram) serving has about 17 grams of protein for 100 calories, making it one of the highest-density plant proteins.
Extra-Firm Tofu: While the protein density varies, extra-firm tofu can be a solid choice. A half-cup (126g) serving contains about 10 grams of protein for 94 calories, offering a good ratio along with other nutrients. Pressing the tofu can further enhance its texture and concentration.
Edamame (Shelled): A half-cup serving of shelled edamame contains approximately 8 grams of complete protein for around 100 calories. These green soybeans are packed with fiber, vitamins, and minerals.

The Role of Supplements

For those seeking the absolute highest protein-to-calorie ratio, supplements can be an effective tool. Whey protein isolate is particularly renowned for its purity and efficiency. An unflavored whey protein isolate can provide around 23 grams of protein for 100 calories, offering a highly concentrated dose without extra fat or carbs.

While convenient, supplements should complement, not replace, a diet rich in whole foods. As explained by Healthline, whole foods offer a broader spectrum of essential nutrients beyond just protein.

Comparison of High-Density Protein Foods


Food Source	Protein (grams) per 100 Calories	Dietary Type	Notes
Shrimp (Raw)	~23.7g	Animal	Excellent whole food source.
Cod (Raw)	~23.0g	Animal	Lean white fish, low fat.
Whey Protein Isolate	~23.0g	Supplement	Highest concentration, fast absorption.
Egg Whites	~22.9g	Animal	Pure protein, zero fat.
Seitan (Homemade)	~17.0g	Plant	Requires preparation, very high density.
Non-Fat Greek Yogurt	~17.4g	Dairy	Contains probiotics, versatile.
Low-Fat Cottage Cheese	~11.2g	Dairy	Great snack, easy to prepare.
Tofu (Extra-Firm)	~10.6g	Plant	Good source for vegetarians/vegans.
Edamame (Shelled)	~8.0g	Plant	Contains fiber and other nutrients.

Incorporating Protein-Dense Foods into Your Diet

To effectively leverage these foods, consider these practical tips:

Breakfast: Start your day with a protein-rich meal. A scramble of egg whites and vegetables is a classic option. For a quicker alternative, blend non-fat Greek yogurt with berries into a smoothie.
Lunch: Pack a salad topped with grilled chicken breast, shrimp, or crumbled tofu. For a satisfying, portable choice, consider canned tuna mixed with a small amount of Greek yogurt and spices.
Dinner: Create flavorful stir-fries with skinless chicken or seitan. Pan-seared cod or other whitefish can be a simple, elegant entree paired with roasted vegetables.
Snacks: Combat hunger between meals with a half-cup of low-fat cottage cheese, a hard-boiled egg white, or a small portion of edamame. For a fast, high-protein snack, a scoop of whey protein powder mixed with water is unbeatable. For more ideas, read this article on high-protein foods from Healthline.

Conclusion

For those wondering what food has the most protein for 100 calories?, the answer points towards lean animal sources like shrimp, cod, and egg whites, which offer unparalleled protein density. For dairy and plant-based options, non-fat Greek yogurt, low-fat cottage cheese, and seitan are excellent contenders. By strategically incorporating these foods into your diet, you can support muscle growth, increase satiety, and effectively manage your weight without excessive calories. The key is to select a variety of sources that fit your lifestyle and preferences, ensuring a well-rounded and nutrient-rich diet.

Frequently Asked Questions

Since protein contains 4 calories per gram, 100 calories would theoretically equate to 25 grams of pure protein. Lean whole foods like shrimp and cod come very close to this ideal, while unflavored whey protein isolate is a supplement designed to achieve a similar ratio.

Great vegetarian options include seitan, extra-firm tofu, non-fat Greek yogurt, and low-fat cottage cheese. Legumes like edamame, lentils, and chickpeas also offer a solid protein and fiber combination.

Protein helps with weight management by promoting satiety, which reduces hunger and overall calorie intake. It also boosts metabolism and helps to preserve lean muscle mass during a calorie deficit.

While some protein powders like whey isolate can be more concentrated, whole foods like lean fish and egg whites are also incredibly dense and provide additional nutrients that are missing from isolated supplements. A balanced approach is best.

The caloric density of fats (9 calories per gram) and carbohydrates (4 calories per gram) impacts the overall protein density. Foods with less fat and carbs, such as egg whites or cod, can offer more protein for the same amount of calories compared to fattier or carb-heavy sources.

Seitan is a complete protein, meaning it contains all nine essential amino acids. This makes it a particularly valuable protein source for vegetarians and vegans seeking to build muscle and meet nutritional needs.

The primary benefits include feeling fuller for longer, which supports weight loss, preserving muscle mass, especially when in a calorie deficit, and fueling your body with the building blocks it needs for repair and maintenance.