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Macro FriendlyMeals

Food Finder

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

Updated Oct 23, 2026

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

320 foods shown. Macros and cost are estimates from linked USDA FoodData Central records.

Shrimp, cooked

~3.5 ozTop · 24.2 g

24.0 g protein · 99 kcal · $1.25 – $3.50

P 24.0 · C 0.2 · F 0.3

24.0 g
99
0.0
Top · 24.2 g
$1.25 – $3.50
Mahi mahi, cooked

5 oz filletTop · 22.9 g

33.6 g protein · 147 kcal · $3.00 – $8.00

P 33.6 · C 0.0 · F 1.4

33.6 g
147
—
Top · 22.9 g
$3.00 – $8.00
Pollock, cooked

5 oz filletTop · 22.6 g

26.6 g protein · 118 kcal · $1.50 – $4.00

P 26.6 · C 0.0 · F 1.3

26.6 g
118
—
Top · 22.6 g
$1.50 – $4.00
Tuna steak, cooked

~5 ozTop · 22.5 g

40.9 g protein · 182 kcal · $4.00 – $9.00

P 40.9 · C 0.0 · F 0.8

40.9 g
182
0.0
Top · 22.5 g
$4.00 – $9.00
Egg white, cooked

1/2 cupTop · 22.4 g

13.2 g protein · 59 kcal · $0.40 – $1.20

P 13.2 · C 0.8 · F 0.2

13.2 g
59
—
Top · 22.4 g
$0.40 – $1.20
Haddock or tilapia, cooked

~5 oz filletTop · 22.2 g

28.0 g protein · 126 kcal · $1.50 – $3.50

P 28.0 · C 0.0 · F 0.8

28.0 g
126
0.0
Top · 22.2 g
$1.50 – $3.50
Tuna, canned in water

1 can drainedTop · 22.0 g

28.1 g protein · 128 kcal · $1.00 – $2.50

P 28.1 · C 0.0 · F 0.9

28.1 g
128
0.0
Top · 22.0 g
$1.00 – $2.50
Cod, cooked

~5 oz filletTop · 21.7 g

31.9 g protein · 147 kcal · $2.00 – $4.50

P 31.9 · C 0.0 · F 1.3

31.9 g
147
0.0
Top · 21.7 g
$2.00 – $4.50
Crab, cooked

~3.5 ozTop · 21.6 g

17.9 g protein · 83 kcal · $2.50 – $6.00

P 17.9 · C 0.0 · F 0.7

17.9 g
83
0.0
Top · 21.6 g
$2.50 – $6.00
Lobster, cooked

~3.5 ozTop · 21.3 g

19.0 g protein · 89 kcal · $4.00 – $9.00

P 19.0 · C 0.0 · F 0.9

19.0 g
89
0.0
Top · 21.3 g
$4.00 – $9.00
Egg whites, raw

~6 whitesTop · 21.0 g

21.8 g protein · 104 kcal · $0.70 – $1.50

P 21.8 · C 1.4 · F 0.4

21.8 g
104
0.0
Top · 21.0 g
$0.70 – $1.50
Turkey breast, roasted

~4 ozTop · 20.5 g

36.1 g protein · 176 kcal · $1.00 – $2.50

P 36.1 · C 0.0 · F 2.5

36.1 g
176
0.0
Top · 20.5 g
$1.00 – $2.50
Halibut, cooked

~5 oz filletTop · 20.3 g

31.5 g protein · 155 kcal · $4.00 – $9.00

P 31.5 · C 0.0 · F 2.2

31.5 g
155
0.0
Top · 20.3 g
$4.00 – $9.00
Roast beef, deli lean

3 ozTop · 20.2 g

15.3 g protein · 76 kcal · $1.00 – $3.50

P 15.3 · C 1.7 · F 0.9

15.3 g
76
—
Top · 20.2 g
$1.00 – $3.50
Turkey breast, deli

3 ozTop · 20.0 g

14.5 g protein · 72 kcal · $0.80 – $2.50

P 14.5 · C 1.7 · F 0.9

14.5 g
72
—
Top · 20.0 g
$0.80 – $2.50
Octopus, cooked

3.5 ozTop · 19.5 g

30.0 g protein · 154 kcal · $2.00 – $6.00

P 30.0 · C 4.0 · F 2.0

30.0 g
154
—
Top · 19.5 g
$2.00 – $6.00
Venison, cooked

~4 ozTop · 19.1 g

36.2 g protein · 190 kcal · $3.50 – $7.00

P 36.2 · C 0.0 · F 3.8

36.2 g
190
0.0
Top · 19.1 g
$3.50 – $7.00
Sea bass, cooked

~5 oz filletTop · 19.0 g

33.0 g protein · 174 kcal · $6.00 – $14.00

P 33.0 · C 0.0 · F 3.6

33.0 g
174
0.0
Top · 19.0 g
$6.00 – $14.00
Chicken breast, cooked

~4 ozTop · 18.8 g

37.2 g protein · 198 kcal · $1.00 – $2.50

P 37.2 · C 0.0 · F 4.3

37.2 g
198
0.0
Top · 18.8 g
$1.00 – $2.50
Skyr, plain

~3/4 cupTop · 18.8 g

19.2 g protein · 102 kcal · $1.20 – $2.00

P 19.2 · C 6.8 · F 0.0

19.2 g
102
0.0
Top · 18.8 g
$1.20 – $2.00
Squid, cooked

3.5 ozTop · 18.6 g

18.0 g protein · 97 kcal · $1.50 – $4.50

P 18.0 · C 3.0 · F 1.4

18.0 g
97
—
Top · 18.6 g
$1.50 – $4.50

Showing 25 of 320

Bar:proteincarbsfatshare of calories.