# Foods with the most protein per calorie

URL: https://kibora.app/protein-per-calorie/
Language: en
Page type: food protein-per-calorie ranking
Last Updated: 2026-09-23
Description: Find more protein for fewer calories. Compare meat, fish, tofu, beans and more by protein percentage, protein per 100 calories and nutrition per 100 g.
Structured data: Organization, WebSite, SoftwareApplication, WebPage, Article, BreadcrumbList

Get more protein from your calorie budget. Find high-protein foods for your next meal, from shrimp and chicken breast to tofu and beans.

| Food | Calories from protein | Protein / 100 kcal | Protein / 100 g | Calories / 100 g |
| --- | --- | --- | --- | --- |
| [Shrimp](https://kibora.app/protein-in/shrimp/) | 85% | 21.2 g | 14 g | 66 kcal |
| [Chicken breast](https://kibora.app/protein-in/chicken-breast/) | 81% | 20.2 g | 22 g | 109 kcal |
| [Steak](https://kibora.app/protein-in/steak/) | 58% | 14.5 g | 20.6 g | 142 kcal |
| [Chicken](https://kibora.app/protein-in/chicken/) | 50% | 12.5 g | 24.2 g | 194 kcal |
| [Spinach](https://kibora.app/protein-in/spinach/) | 50% | 12.4 g | 2.86 g | 23 kcal |
| [Cheese](https://kibora.app/protein-in/cheese/) | 44% | 10.9 g | 28.7 g | 263 kcal |
| [Tofu](https://kibora.app/protein-in/tofu/) | 42% | 10.6 g | 13.3 g | 126 kcal |
| [Mushrooms](https://kibora.app/protein-in/mushrooms/) | 40% | 10 g | 2.3 g | 23 kcal |
| [Salmon](https://kibora.app/protein-in/salmon/) | 39% | 9.8 g | 20.4 g | 208 kcal |
| [Egg](https://kibora.app/protein-in/egg/) | 36% | 9 g | 12.3 g | 136 kcal |
| [Ground beef](https://kibora.app/protein-in/ground-beef/) | 35% | 8.6 g | 18.59 g | 215 kcal |
| [Broccoli](https://kibora.app/protein-in/broccoli/) | 33% | 8.3 g | 2.82 g | 34 kcal |
| [Beans](https://kibora.app/protein-in/beans/) | 27% | 6.9 g | 8.7 g | 127 kcal |
| [McDouble](https://kibora.app/calories-in/mcdouble/) | 23% | 5.6 g | 14.67 g | 260 kcal |
| [Cucumber](https://kibora.app/calories-in/cucumber/) | 22% | 5.5 g | 0.6 g | 11 kcal |
| [Big Mac](https://kibora.app/calories-in/big-mac/) | 21% | 5.2 g | 12 g | 232 kcal |
| [McChicken](https://kibora.app/calories-in/mcchicken/) | 19% | 4.6 g | 10.8 g | 233 kcal |
| [Costco hot dog](https://kibora.app/calories-in/costco-hot-dog/) | 17% | 4.2 g | 10.21 g | 242.6 kcal |
| [Pizza slice](https://kibora.app/calories-in/pizza-slice/) | 17% | 4.1 g | 11 g | 266 kcal |
| [Quinoa](https://kibora.app/protein-in/quinoa/) | 15% | 3.7 g | 4.4 g | 120 kcal |
| [Oatmeal](https://kibora.app/protein-in/oatmeal/) | 14% | 3.6 g | 2.54 g | 71 kcal |
| [Potato](https://kibora.app/protein-in/potato/) | 10% | 2.6 g | 2 g | 77 kcal |
| [Peach](https://kibora.app/calories-in/peach/) | 9% | 2.3 g | 0.91 g | 39 kcal |
| [Jasmine rice](https://kibora.app/calories-in/jasmine-rice/) | 8% | 2.1 g | 2.69 g | 130 kcal |
| [Rice](https://kibora.app/protein-in/rice/) | 8% | 2.1 g | 2.69 g | 130 kcal |
| [Strawberries](https://kibora.app/calories-in/strawberries/) | 8% | 2 g | 0.7 g | 35 kcal |
| [Cherries](https://kibora.app/calories-in/cherries/) | 8% | 1.9 g | 1 g | 52 kcal |
| [Sweet potato](https://kibora.app/protein-in/sweet-potato/) | 7% | 1.8 g | 1.57 g | 86 kcal |
| [Oat milk](https://kibora.app/calories-in/oat-milk/) | 7% | 1.7 g | 0.8 g | 48 kcal |
| [Watermelon](https://kibora.app/calories-in/watermelon/) | 6% | 1.6 g | 0.5 g | 31 kcal |
| [Avocado](https://kibora.app/calories-in/avocado/) | 5% | 1.2 g | 1.9 g | 155 kcal |
| [Banana](https://kibora.app/protein-in/banana/) | 5% | 1.2 g | 1.09 g | 89 kcal |
| [Grapes](https://kibora.app/calories-in/grapes/) | 4% | 1.1 g | 0.72 g | 67 kcal |
| [Apple](https://kibora.app/calories-in/apple/) | 2% | 0.5 g | 0.26 g | 52 kcal |
| [Olive Oil](https://kibora.app/calories-in/olive-oil/) | 0% | 0 g | 0 g | 900 kcal |

## Make every meal count toward your protein goal.

Log your meals in Kibora and see how your protein and calories add up throughout the day.

[Start for free](https://my.kibora.app?lang=en)

## More protein for the calories you eat

A food can be high in protein and still come with plenty of calories. Comparing protein per calorie helps you choose a protein source while leaving room for the rest of your meal.

### Start with a protein-rich main ingredient

Shrimp and skinless chicken breast sit near the top of this chart. For a plant-based meal, compare tofu and beans. Use the protein-per-100 g column to see what a portion adds, then build the meal around the foods you enjoy.

### A high ratio is only half the picture

Spinach and mushrooms can score well per calorie because they contain so few calories. They still provide much less protein per 100 g than chicken or tofu. Treat them as additions to your meal rather than expecting a small serving to supply most of its protein.

### What does the protein percentage mean?

Protein provides about 4 calories per gram. A food with 20 g of protein per 100 calories gets about 80% of its calories from protein. The percentage describes its energy, not the percentage of its weight that is protein.

Protein calories (%) = protein (g) × 4 ÷ total calories × 100. Compare the preparation you actually eat: cooking changes water content, and added oil or sauces can change the ratio. Each food link gives the preparation and nutrition sources behind its values.

### Reference

[USDA: calories per gram of protein, carbohydrate and fat](https://www.nal.usda.gov/programs/fnic)