Lean Protein Sources Ranked
Compare 20 lean protein sources ranked by protein-to-fat ratio. Includes: Egg (10.9g), Kidney beans (25.3g), Haddock (16.3g). USDA nutrition data.
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Protein Quality Note: We rank foods by total protein quantity. Be aware that animal sources (Meat, Dairy, Eggs) are "Complete Proteins" that your body absorbs easily, while some plant sources may be less efficient.
#1
Mozzarella Cheese (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein31.7g
Calories141
Fat Content
0.0gUltra Lean
Protein %90%
#2
Raw Kidney Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein25.3g
Calories329
Fat Content
0.5gUltra Lean
Protein %31%
#3
Raw Carioca Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein25.2g
Calories276
Fat Content
1.4gUltra Lean
Protein %37%
#4
Raw Lentils
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.6g
Calories352
Fat Content
1.1gUltra Lean
Protein %28%
#5
Raw Black Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.4g
Calories274
Fat Content
1.4gUltra Lean
Protein %36%
#6
Raw Turkey Breast (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.7g
Calories114
Fat Content
1.5gUltra Lean
Protein %83%
#7
Mothbeans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein22.9g
Calories343
Fat Content
1.6gUltra Lean
Protein %27%
#8
Raw Turkey (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.6g
Calories115
Fat Content
1.9gUltra Lean
Protein %79%
#9
Raw Chicken Breast
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.5g
Calories106
Fat Content
1.9gUltra Lean
Protein %85%
#10
Raw Red Beans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein21.3g
Calories270
Fat Content
1.2gUltra Lean
Protein %32%
#11
Raw Halibut (Atlantic)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein18.6g
Calories91
Fat Content
1.3gUltra Lean
Protein %82%
#12
Raw Crab
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein18.1g
Calories87
Fat Content
1.1gUltra Lean
Protein %83%
#13
Raw Haddock
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein16.3g
Calories74
Fat Content
0.5gUltra Lean
Protein %88%
#14
Raw Cod (Atlantic)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein16.1g
Calories66
Fat Content
0.7gUltra Lean
Protein %97%
#15
Raw Shrimp
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein15.6g
Calories71
Fat Content
0.8gUltra Lean
Protein %87%
#16
Raw Couscous
Plant
May lack some essential amino acids. Good to pair with variety.
Protein12.8g
Calories376
Fat Content
0.6gUltra Lean
Protein %14%
#17
Raw Bulgur
Plant
May lack some essential amino acids. Good to pair with variety.
Protein12.3g
Calories342
Fat Content
1.3gLean
Protein %14%
#18
Raw Scallop
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein12.1g
Calories69
Fat Content
0.5gUltra Lean
Protein %70%
#19
Raw Egg (White)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein10.9g
Calories52
Fat Content
0.2gUltra Lean
Protein %84%
#20
Greek Yogurt (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein10.3g
Calories61
Fat Content
0.4gUltra Lean
Protein %68%