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Macro FriendlyMeals

Food Finder

Foods not in the Google Trends snapshot rank last.

Fat-dense foods ranked by protein per kcal, with cost and popularity.

Updated 2026-10-23 - data v2026-10-23.1

Protein (100)Carbs (90)Fats (90)

Fats foods sorted by Most protein per kcal. 90 shown. Macros match linked USDA FoodData Central records.

Smoked salmon

3 ozGood · 16.6 g

3.4 g fat · 92 kcal · $2.00 – $6.00

P 15.3 · C 0.0 · F 3.4

3.4 g
92
Good · 16.6 g
$2.00 – $6.00
Tuna, canned in oil

1 can drainedGood · 15.4 g

7.2 g fat · 169 kcal · $1.00 – $2.50

P 26.1 · C 0.0 · F 7.2

7.2 g
169
Good · 15.4 g
$1.00 – $2.50
Trout, cooked

~5 oz filletGood · 14.0 g

11.9 g fat · 266 kcal · $2.00 – $5.00

P 37.2 · C 0.0 · F 11.9

11.9 g
266
Good · 14.0 g
$2.00 – $5.00
Anchovies, canned

5 filletsGood · 13.8 g

1.9 g fat · 42 kcal · $0.50 – $1.50

P 5.8 · C 0.0 · F 1.9

1.9 g
42
Good · 13.8 g
$0.50 – $1.50
Prosciutto, sliced

2 ozGood · 13.4 g

5.6 g fat · 109 kcal · $1.50 – $4.00

P 14.6 · C 0.0 · F 5.6

5.6 g
109
Good · 13.4 g
$1.50 – $4.00
Mackerel, cooked

~3.5 ozGood · 12.8 g

10.1 g fat · 201 kcal · $1.50 – $4.00

P 25.7 · C 0.0 · F 10.1

10.1 g
201
Good · 12.8 g
$1.50 – $4.00
Chicken drumstick, roasted

2 drumsticksGood · 12.5 g

14.4 g fat · 259 kcal · $0.60 – $2.00

P 32.4 · C 0.0 · F 14.4

14.4 g
259
Good · 12.5 g
$0.60 – $2.00
Sardines in oil, drained

1 can drainedGood · 11.8 g

10.4 g fat · 187 kcal · $1.50 – $4.00

P 22.1 · C 0.0 · F 10.4

10.4 g
187
Good · 11.8 g
$1.50 – $4.00
Pork shoulder, roasted

4 ozGood · 11.6 g

15.8 g fat · 264 kcal · $1.00 – $3.00

P 30.5 · C 0.0 · F 15.8

15.8 g
264
Good · 11.6 g
$1.00 – $3.00
Salmon, cooked

~5 oz filletGood · 10.7 g

17.4 g fat · 288 kcal · $2.50 – $6.50

P 30.9 · C 0.0 · F 17.4

17.4 g
288
Good · 10.7 g
$2.50 – $6.50
Chicken thigh, with skin, roasted

4 ozGood · 10.1 g

17.0 g fat · 257 kcal · $0.80 – $2.50

P 26.0 · C 0.0 · F 17.0

17.0 g
257
Good · 10.1 g
$0.80 – $2.50
Full-fat Greek yogurt

3/4 cupOK · 9.4 g

8.5 g fat · 162 kcal · $0.80 – $2.00

P 15.3 · C 6.1 · F 8.5

8.5 g
162
OK · 9.4 g
$0.80 – $2.00
Lamb shoulder, roasted

4 ozOK · 8.9 g

22.6 g fat · 316 kcal · $2.00 – $6.00

P 28.2 · C 0.0 · F 22.6

22.6 g
316
OK · 8.9 g
$2.00 – $6.00
Whole eggs, cooked

2 large eggsOK · 8.1 g

10.6 g fat · 155 kcal · $0.50 – $1.50

P 12.6 · C 1.1 · F 10.6

10.6 g
155
OK · 8.1 g
$0.50 – $1.50
2% milk

1 cupOK · 6.6 g

4.6 g fat · 122 kcal · $0.30 – $0.85

P 8.1 · C 11.7 · F 4.6

4.6 g
122
OK · 6.6 g
$0.30 – $0.85
Brie

1 ozOK · 6.2 g

7.8 g fat · 94 kcal · $0.60 – $1.80

P 5.8 · C 0.1 · F 7.8

7.8 g
94
OK · 6.2 g
$0.60 – $1.80
Hemp seeds

3 tbspOK · 5.7 g

14.6 g fat · 166 kcal · $0.80 – $1.50

P 9.5 · C 2.6 · F 14.6

14.6 g
166
OK · 5.7 g
$0.80 – $1.50
Cheddar cheese

1 ozOK · 5.7 g

9.3 g fat · 113 kcal · $0.40 – $1.20

P 6.4 · C 1.0 · F 9.3

9.3 g
113
OK · 5.7 g
$0.40 – $1.20
Pumpkin seeds

1 ozOK · 5.4 g

13.7 g fat · 157 kcal · $0.40 – $0.90

P 8.5 · C 3.0 · F 13.7

13.7 g
157
OK · 5.4 g
$0.40 – $0.90
Chorizo, pork

2 ozOK · 5.4 g

21.3 g fat · 250 kcal · $0.80 – $2.50

P 13.4 · C 1.1 · F 21.3

21.3 g
250
OK · 5.4 g
$0.80 – $2.50
Salami, dry

1 ozOK · 5.2 g

10.4 g fat · 119 kcal · $0.50 – $1.50

P 6.2 · C 0.3 · F 10.4

10.4 g
119
OK · 5.2 g
$0.50 – $1.50
Gorgonzola cheese

1 ozOK · 5.2 g

8.7 g fat · 102 kcal · $0.60 – $2.00

P 5.3 · C 0.6 · F 8.7

8.7 g
102
OK · 5.2 g
$0.60 – $2.00
Whole milk

1 cupOK · 5.2 g

8.1 g fat · 151 kcal · $0.35 – $0.90

P 7.8 · C 11.7 · F 8.1

8.1 g
151
OK · 5.2 g
$0.35 – $0.90

Showing 25 of 90

Bar:proteincarbsfatshare of calories.