Macro FriendlyMeals

Protein
Carbs
Fat

Food Finder — page 4

Foods that give you the most protein for the calories. Learn what this means

Updated Oct 23, 2026

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

Swordfish, cooked

5 oz steakGood · 14.8 g

32.2 g protein · 217 kcal · $4.00 – $10.00

P 32.2 · C 0.0 · F 9.8

32.2 g

217

—

Good · 14.8 g

$4.00 – $10.00

Spirulina, dried

1 tbspGood · 14.4 g

4.0 g protein · 28 kcal · $0.40 – $1.20

P 4.0 · C 1.7 · F 0.6

4.0 g

28

—

Good · 14.4 g

$0.40 – $1.20

Nonfat cottage cheese

~2/3 cupGood · 14.3 g

15.5 g protein · 108 kcal · $0.70 – $1.50

P 15.5 · C 10.1 · F 0.5

15.5 g

108

0.0

Good · 14.3 g

$0.70 – $1.50

Cottage cheese, 2% milkfat

1/2 cupGood · 14.0 g

13.6 g protein · 97 kcal · $0.50 – $1.50

P 13.6 · C 4.9 · F 2.6

13.6 g

97

—

Good · 14.0 g

$0.50 – $1.50

Chicken thigh, skinless, cooked

~4 ozGood · 13.9 g

28.0 g protein · 202 kcal · $0.80 – $2.00

P 28.0 · C 0.0 · F 9.3

28.0 g

202

0.0

Good · 13.9 g

$0.80 – $2.00

Mussels, cooked

~3.5 ozGood · 13.8 g

23.8 g protein · 172 kcal · $1.00 – $2.50

P 23.8 · C 7.4 · F 4.5

23.8 g

172

0.0

Good · 13.8 g

$1.00 – $2.50

Catfish, cooked

5 oz filletGood · 13.3 g

25.2 g protein · 189 kcal · $2.00 – $6.00

P 25.2 · C 0.0 · F 9.8

25.2 g

189

—

Good · 13.3 g

$2.00 – $6.00

Greek yogurt, 2% milkfat

3/4 cupGood · 12.9 g

15.3 g protein · 119 kcal · $0.60 – $1.80

P 15.3 · C 6.8 · F 3.4

15.3 g

119

—

Good · 12.9 g

$0.60 – $1.80

Ground turkey 93/7, cooked

~4 ozGood · 12.7 g

30.6 g protein · 241 kcal · $1.00 – $2.20

P 30.6 · C 0.0 · F 13.1

30.6 g

241

0.0

Good · 12.7 g

$1.00 – $2.20

Sardines, canned in water

1 can drainedGood · 12.6 g

22.5 g protein · 179 kcal · $1.00 – $3.00

P 22.5 · C 0.0 · F 9.9

22.5 g

179

—

Good · 12.6 g

$1.00 – $3.00

Ground beef 90/10, cooked

~4 ozGood · 12.4 g

32.2 g protein · 260 kcal · $1.20 – $2.80

P 32.2 · C 0.0 · F 13.6

32.2 g

260

0.0

Good · 12.4 g

$1.20 – $2.80

Nutritional yeast

2 tbspGood · 12.4 g

6.4 g protein · 52 kcal · $0.20 – $0.60

P 6.4 · C 4.0 · F 1.1

6.4 g

52

—

Good · 12.4 g

$0.20 – $0.60

Chicken drumstick, roasted

2 drumsticksGood · 12.3 g

28.1 g protein · 228 kcal · $0.60 – $2.00

P 28.1 · C 0.0 · F 12.2

28.1 g

228

0.0

Good · 12.3 g

$0.60 – $2.00

~3/4 cupGood · 12.0 g

24.2 g protein · 202 kcal · $0.40 – $1.20

P 24.2 · C 3.9 · F 12.2

24.2 g

202

3.2

Good · 12.0 g

$0.40 – $1.20

Lamb leg, roasted

4 ozGood · 11.3 g

29.4 g protein · 260 kcal · $2.50 – $7.00

P 29.4 · C 0.0 · F 15.8

29.4 g

260

—

Good · 11.3 g

$2.50 – $7.00

Bar:proteincarbsfatshare of calories.