Top 35 Foods Highest in Protein Per 100 Calories (Nutrient Density)

Maximize Protein (g) while staying in a calorie deficit: USDA foods ranked by Protein delivered per 100 kcal of energy. Essential structural macronutrient for muscle protein synthesis, enzymes, hormones, and satiety.

USDA Leaderboard: Top 35 Foods Highest in Protein Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Crustaceans, shrimp, cooked (24 g per 100g).

Rank	USDA Food Item	Protein / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Crustaceans, shrimp, cooked	24 g	48%	24.2 g	99 kcal · 24g P
#2	Fish, haddock, steamed	20.6 g	41.2%	23.7 g	87 kcal · 20.6g P
#3	Fish, cooked, as ingredient	19.4 g	38.7%	23.6 g	82 kcal · 19.4g P
#4	Fish, tuna, fresh, yellowfin, raw	24.4 g	48.8%	22.4 g	109 kcal · 24.4g P
#5	Fish, tuna, canned	19 g	38%	22.4 g	85 kcal · 19g P
#6	Fish, haddock, cooked, dry heat	20 g	40%	22.2 g	90 kcal · 20g P
#7	Fish, cod, steamed	19.3 g	38.6%	22.2 g	87 kcal · 19.3g P
#8	Fish, cod, Pacific, raw (may have been previously frozen)	15.3 g	30.5%	22.1 g	69 kcal · 15.3g P
#9	Fish, haddock, raw	16.3 g	32.6%	22.1 g	74 kcal · 16.3g P
#10	Fish, pike, northern, raw	19.3 g	38.5%	21.9 g	88 kcal · 19.3g P
#11	Fish, cusk, raw	19 g	38%	21.8 g	87 kcal · 19g P
#12	Fish, ling, raw	19 g	38%	21.8 g	87 kcal · 19g P
#13	Game meat, moose, raw	22.2 g	44.5%	21.8 g	102 kcal · 22.2g P
#14	Fish, sunfish, pumpkin seed, raw	19.4 g	38.8%	21.8 g	89 kcal · 19.4g P
#15	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	12.2 g	24.4%	21.8 g	56 kcal · 12.2g P
#16	Fish, mahimahi, raw	18.5 g	37%	21.8 g	85 kcal · 18.5g P
#17	Fish, cod, Atlantic, raw	17.8 g	35.6%	21.7 g	82 kcal · 17.8g P
#18	Turkey, drumstick, from whole bird, meat only, raw	23.7 g	47.3%	21.7 g	109 kcal · 23.7g P
#19	Moose, meat, raw (Alaska Native)	22.3 g	44.6%	21.7 g	103 kcal · 22.3g P
#20	Fish, roughy, orange, raw	16.4 g	32.8%	21.6 g	76 kcal · 16.4g P
#21	Lobster	20.9 g	41.8%	21.6 g	97 kcal · 20.9g P
#22	Crab, canned	17.9 g	35.8%	21.5 g	83 kcal · 17.9g P
#23	Crustaceans, crab, blue, canned	17.9 g	35.8%	21.5 g	83 kcal · 17.9g P
#24	Fish, burbot, raw	19.3 g	38.6%	21.5 g	90 kcal · 19.3g P
#25	Crustaceans, lobster, northern, raw	16.5 g	33%	21.5 g	77 kcal · 16.5g P
#26	Fish, tuna, fresh, skipjack, raw	22 g	44%	21.4 g	103 kcal · 22g P
#27	Fish, perch, mixed species, raw	19.4 g	38.8%	21.3 g	91 kcal · 19.4g P
#28	Fish, perch, steamed	24.5 g	49%	21.3 g	115 kcal · 24.5g P
#29	Egg, white, dried	81.1 g	100%	21.2 g	382 kcal · 81.1g P
#30	Fish, pollock, Atlantic, raw	19.4 g	38.9%	21.1 g	92 kcal · 19.4g P
#31	Fish, grouper, mixed species, raw	19.4 g	38.8%	21.1 g	92 kcal · 19.4g P
#32	Fish, pout, ocean, raw	16.6 g	33.3%	21.1 g	79 kcal · 16.6g P
#33	Turkey, ground, fat free, raw	23.6 g	47.1%	21 g	112 kcal · 23.6g P
#34	Veal, shank, separable lean only, raw	19.8 g	39.5%	21 g	94 kcal · 19.8g P
#35	Turkey, ground, fat free, pan-broiled crumbles	31.7 g	63.4%	21 g	151 kcal · 31.7g P

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