Meats by protein per calorie
Updated Nov 5, 2026
Shrimp, cooked has the most protein per calorie of the meats we track: 24.2 g protein per 100 kcal.
Meats (36)
| Meat | g protein / 100 kcal | Protein / 100 g | kcal / 100 g | Cost / serving |
|---|---|---|---|---|
| Shrimp, cooked | 24.2 | 24 | 99 | $1.25–$3.50 |
| Tuna steak, cooked | 22.5 | 29.2 | 130 | $4.00–$9.00 |
| Haddock or tilapia, cooked | 22.2 | 20 | 90 | $1.50–$3.50 |
| Tuna, canned in water | 22.0 | 25.5 | 116 | $1.00–$2.50 |
| Cod, cooked | 21.7 | 22.8 | 105 | $2.00–$4.50 |
| Crab, cooked | 21.6 | 17.9 | 83 | $2.50–$6.00 |
| Lobster, cooked | 21.3 | 19 | 89 | $4.00–$9.00 |
| Turkey breast, roasted | 20.5 | 30.1 | 147 | $1.00–$2.50 |
| Halibut, cooked | 20.3 | 22.5 | 111 | $4.00–$9.00 |
| Venison, cooked | 19.1 | 30.2 | 158 | $3.50–$7.00 |
| Sea bass, cooked | 19.0 | 23.6 | 124 | $6.00–$14.00 |
| Chicken breast, cooked | 18.8 | 31 | 165 | $1.00–$2.50 |
| Scallops, steamed | 18.5 | 20.5 | 111 | $3.00–$7.00 |
| Beef eye of round, cooked | 18.3 | 29.9 | 163 | $1.50–$3.00 |
| Pork tenderloin, cooked | 18.3 | 26.2 | 143 | $1.20–$2.50 |
| Bison, cooked (sirloin) | 17.4 | 30.2 | 174 | $3.00–$5.50 |
| Top sirloin steak, cooked | 16.7 | 30.6 | 183 | $2.50–$5.50 |
| Deli ham, lean | 15.8 | 16.9 | 107 | $0.80–$3.00 |
| Pork chop, boneless, cooked | 15.0 | 29.4 | 196 | $1.50–$3.50 |
| Rotisserie chicken (meat + skin) | 14.9 | 27.5 | 184 | $1.00–$2.50 |
| Trout, cooked | 14.0 | 26.6 | 190 | $2.00–$5.00 |
| Chicken thigh, skinless, cooked | 13.9 | 24.8 | 179 | $0.80–$2.00 |
| Anchovies, canned | 13.8 | 28.9 | 210 | $0.50–$1.50 |
| Mussels, cooked | 13.8 | 23.8 | 172 | $1.00–$2.50 |
| Mackerel, cooked | 12.8 | 25.7 | 201 | $1.50–$4.00 |
| Ground turkey 93/7, cooked | 12.7 | 27.1 | 213 | $1.00–$2.20 |
| Ground beef 90/10, cooked | 12.4 | 28.5 | 230 | $1.20–$2.80 |
| Chicken drumstick, roasted | 12.3 | 23.4 | 190 | $0.60–$2.00 |
| Sardines in oil, drained | 11.8 | 24.6 | 208 | $1.50–$4.00 |
| Ribeye steak, cooked | 11.0 | 27.3 | 249 | $5.00–$14.00 |
| Salmon, cooked | 10.7 | 22.1 | 206 | $2.50–$6.50 |
| Filet mignon, cooked | 9.9 | 26.5 | 267 | $7.00–$18.00 |
| Burger patty 80/20, cooked | 9.6 | 25.8 | 270 | $1.00–$3.00 |
| Wagyu steak, cooked | 8.2 | 25.3 | 308 | $12.00–$60.00 |
| Bacon, cooked | 6.5 | 35.7 | 548 | $0.50–$1.50 |
| Pork sausage, cooked | 5.7 | 18.4 | 324 | $0.70–$2.00 |
Per-100 g values from USDA FoodData Central.