Protein-Efficient Foods Ranked
Compare 20 protein-efficient foods ranked by protein per calorie. Includes: Cod (16.1g), Mozzarella cheese (31.7g), Haddock (16.3g). USDA-verified.
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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
Canned Salmon Canned (Sockeye)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein26.3g
Calories158
Fat Content
5.9gModerate
Protein %67%
#3
Raw Turkey Breast (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.7g
Calories114
Fat Content
1.5gUltra Lean
Protein %83%
#4
Canned Tuna
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.6g
Calories128
Fat Content
3.0gLean
Protein %74%
#5
Raw Fresh Tuna (Bluefin)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.3g
Calories144
Fat Content
4.9gModerate
Protein %65%
#6
Raw Turkey (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.6g
Calories115
Fat Content
1.9gUltra Lean
Protein %79%
#7
Raw Chicken Breast
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.5g
Calories106
Fat Content
1.9gUltra Lean
Protein %85%
#8
Raw Salmon (Sockeye)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.3g
Calories130
Fat Content
4.9gModerate
Protein %69%
#9
Raw Quail
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein21.8g
Calories134
Fat Content
4.5gModerate
Protein %65%
#10
Raw Pork Tenderloin
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein21.6g
Calories119
Fat Content
3.9gLean
Protein %73%
#11
Raw Trout
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein20.5g
Calories119
Fat Content
3.5gLean
Protein %69%
#12
Raw Tilapia
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein19.0g
Calories95
Fat Content
2.5gLean
Protein %80%
#13
Raw Halibut (Atlantic)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein18.6g
Calories91
Fat Content
1.3gUltra Lean
Protein %82%
#14
Raw Crab
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein18.1g
Calories87
Fat Content
1.1gUltra Lean
Protein %83%
#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 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%