Lean Protein Sources Ranked
Compare 20 lean protein sources ranked by protein-to-fat ratio. Includes: Kidney beans (25.3g), Mahi Mahi (19.8g), Vital Wheat Gluten (75.2g). USDA nutrition data.
Sort by:
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
Raw Vital Wheat Gluten
Plant
May lack some essential amino acids. Good to pair with variety.
Protein75.2g
Calories370
Fat Content
1.9gUltra Lean
Protein %81%
#2
Mozzarella Cheese (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein31.7g
Calories141
Fat Content
0.0gUltra Lean
Protein %90%
#3
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%
#4
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%
#5
Raw Lentils
Plant
May lack some essential amino acids. Good to pair with variety.
Protein24.6g
Calories352
Fat Content
1.1gUltra Lean
Protein %28%
#6
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%
#7
Raw Turkey Breast (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.7g
Calories114
Fat Content
1.5gUltra Lean
Protein %83%
#8
Mothbeans
Plant
May lack some essential amino acids. Good to pair with variety.
Protein22.9g
Calories343
Fat Content
1.6gUltra Lean
Protein %27%
#9
Raw Turkey (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.6g
Calories115
Fat Content
1.9gUltra Lean
Protein %79%
#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
Canned Mahi Mahi
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein19.8g
Calories84
Fat Content
0.4gUltra Lean
Protein %95%
#12
Raw Halibut (Atlantic)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein18.6g
Calories91
Fat Content
1.3gUltra Lean
Protein %82%
#13
Raw Crab
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein18.1g
Calories87
Fat Content
1.1gUltra Lean
Protein %83%
#14
Raw Lobster
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein16.5g
Calories77
Fat Content
0.8gUltra Lean
Protein %86%
#15
Raw Haddock
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein16.3g
Calories74
Fat Content
0.5gUltra Lean
Protein %88%
#16
Raw Cod (Atlantic)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein16.1g
Calories66
Fat Content
0.7gUltra Lean
Protein %97%
#17
Raw Shrimp
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein15.6g
Calories71
Fat Content
0.8gUltra Lean
Protein %87%
#18
Raw Clams
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein14.7g
Calories86
Fat Content
1.0gUltra Lean
Protein %68%
#19
Raw Couscous
Plant
May lack some essential amino acids. Good to pair with variety.
Protein12.8g
Calories376
Fat Content
0.6gUltra Lean
Protein %14%
#20
Raw Scallop
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein12.1g
Calories69
Fat Content
0.5gUltra Lean
Protein %70%