High Protein Density Foods
Discover the highest protein density foods per 100 calories with detailed macro breakdowns. Compare protein density across different food categories to optimize your nutrition.
Showing 23 foods
Shrimp (raw)
Fish & Seafood23.7g
per 100 cal
Protein: 95%
Fat: 5%
Shrimp (raw)
Fish & SeafoodProtein: 95%
Fat: 5%
Protein per 100 cal
23.7g
Protein %
95%
Cod (raw)
Fish & Seafood23.0g
per 100 cal
Protein: 92%
Fat: 8%
Cod (raw)
Fish & SeafoodProtein: 92%
Fat: 8%
Protein per 100 cal
23.0g
Protein %
92%
Whey Protein Isolate (unflavored)
Supplements, Powders & Bars23.0g
per 100 cal
Protein: 92%
Fat: 5%
Carbs: 4%
Whey Protein Isolate (unflavored)
Supplements, Powders & BarsProtein: 92%
Fat: 5%
Carbs: 4%
Protein per 100 cal
23.0g
Protein %
92%
Egg Whites
Dairy & Eggs22.9g
per 100 cal
Protein: 92%
Fat: 7%
Carbs: 1%
Egg Whites
Dairy & EggsProtein: 92%
Fat: 7%
Carbs: 1%
Protein per 100 cal
22.9g
Protein %
92%
Whey Protein Concentrate (unflavored)
Supplements, Powders & Bars20.0g
per 100 cal
Protein: 80%
Fat: 14%
Carbs: 6%
Whey Protein Concentrate (unflavored)
Supplements, Powders & BarsProtein: 80%
Fat: 14%
Carbs: 6%
Protein per 100 cal
20.0g
Protein %
80%
Chicken Breast Skinless (raw)
Chicken & Turkey19.8g
per 100 cal
Protein: 79%
Fat: 21%
Chicken Breast Skinless (raw)
Chicken & TurkeyProtein: 79%
Fat: 21%
Protein per 100 cal
19.8g
Protein %
79%
Greek Yogurt (plain, non-fat)
Dairy & Eggs17.4g
per 100 cal
Protein: 70%
Fat: 6%
Carbs: 25%
Greek Yogurt (plain, non-fat)
Dairy & EggsProtein: 70%
Fat: 6%
Carbs: 25%
Protein per 100 cal
17.4g
Protein %
70%
Chicken Leg Skinless (raw)
Chicken & Turkey16.7g
per 100 cal
Protein: 67%
Fat: 33%
Chicken Leg Skinless (raw)
Chicken & TurkeyProtein: 67%
Fat: 33%
Protein per 100 cal
16.7g
Protein %
67%
Skirt Steak (inside, raw)
Beef, Pork & Lamb14.1g
per 100 cal
Protein: 57%
Fat: 43%
Skirt Steak (inside, raw)
Beef, Pork & LambProtein: 57%
Fat: 43%
Protein per 100 cal
14.1g
Protein %
57%
Chicken Thigh Skinless (raw)
Chicken & Turkey12.8g
per 100 cal
Protein: 51%
Fat: 49%
Chicken Thigh Skinless (raw)
Chicken & TurkeyProtein: 51%
Fat: 49%
Protein per 100 cal
12.8g
Protein %
51%
Chicken Breast w/Skin (raw)
Chicken & Turkey12.5g
per 100 cal
Protein: 50%
Fat: 50%
Chicken Breast w/Skin (raw)
Chicken & TurkeyProtein: 50%
Fat: 50%
Protein per 100 cal
12.5g
Protein %
50%
Yogurt (non-fat)
Dairy & Eggs10.4g
per 100 cal
Protein: 41%
Fat: 3%
Carbs: 56%
Yogurt (non-fat)
Dairy & EggsProtein: 41%
Fat: 3%
Carbs: 56%
Protein per 100 cal
10.4g
Protein %
41%
Skim Milk (non-fat)
Dairy & Eggs9.9g
per 100 cal
Protein: 40%
Fat: 2%
Carbs: 58%
Skim Milk (non-fat)
Dairy & EggsProtein: 40%
Fat: 2%
Carbs: 58%
Protein per 100 cal
9.9g
Protein %
40%
Edamame
Plant-Based9.5g
per 100 cal
Protein: 38%
Fat: 36%
Carbs: 26%
Edamame
Plant-BasedProtein: 38%
Fat: 36%
Carbs: 26%
Protein per 100 cal
9.5g
Protein %
38%
Chicken Wing w/Skin (raw)
Chicken & Turkey9.5g
per 100 cal
Protein: 38%
Fat: 62%
Chicken Wing w/Skin (raw)
Chicken & TurkeyProtein: 38%
Fat: 62%
Protein per 100 cal
9.5g
Protein %
38%
Eggs (raw)
Dairy & Eggs9.1g
per 100 cal
Protein: 36%
Fat: 62%
Carbs: 2%
Eggs (raw)
Dairy & EggsProtein: 36%
Fat: 62%
Carbs: 2%
Protein per 100 cal
9.1g
Protein %
36%
Yogurt (plain, low-fat)
Dairy & Eggs8.3g
per 100 cal
Protein: 33%
Fat: 22%
Carbs: 45%
Yogurt (plain, low-fat)
Dairy & EggsProtein: 33%
Fat: 22%
Carbs: 45%
Protein per 100 cal
8.3g
Protein %
33%
1% Milk (low fat)
Dairy & Eggs8.0g
per 100 cal
Protein: 32%
Fat: 21%
Carbs: 48%
1% Milk (low fat)
Dairy & EggsProtein: 32%
Fat: 21%
Carbs: 48%
Protein per 100 cal
8.0g
Protein %
32%
Chicken Leg w/Skin (raw)
Chicken & Turkey7.6g
per 100 cal
Protein: 31%
Fat: 68%
Carbs: 1%
Chicken Leg w/Skin (raw)
Chicken & TurkeyProtein: 31%
Fat: 68%
Carbs: 1%
Protein per 100 cal
7.6g
Protein %
31%
Chicken Thigh w/Skin (raw)
Chicken & Turkey7.6g
per 100 cal
Protein: 30%
Fat: 69%
Carbs: 0%
Chicken Thigh w/Skin (raw)
Chicken & TurkeyProtein: 30%
Fat: 69%
Carbs: 0%
Protein per 100 cal
7.6g
Protein %
30%
2% Milk
Dairy & Eggs6.6g
per 100 cal
Protein: 26%
Fat: 36%
Carbs: 38%
2% Milk
Dairy & EggsProtein: 26%
Fat: 36%
Carbs: 38%
Protein per 100 cal
6.6g
Protein %
26%
Yogurt (whole milk, full fat)
Dairy & Eggs5.6g
per 100 cal
Protein: 22%
Fat: 47%
Carbs: 30%
Yogurt (whole milk, full fat)
Dairy & EggsProtein: 22%
Fat: 47%
Carbs: 30%
Protein per 100 cal
5.6g
Protein %
22%
Whole Milk (3.25%)
Dairy & Eggs5.2g
per 100 cal
Protein: 21%
Fat: 48%
Carbs: 31%
Whole Milk (3.25%)
Dairy & EggsProtein: 21%
Fat: 48%
Carbs: 31%
Protein per 100 cal
5.2g
Protein %
21%
About Protein Density
Protein density shows how much protein you get per 100 calories of food. The pie charts visualize the macronutrient breakdown, making it easy to see how much of each food's calories come from protein, fat, and carbs.
How to read this data:
- Pie Chart: Visual breakdown of macronutrients showing protein (green), fat (red), and carbs (yellow) based on actual calorie distribution. Protein sections are highlighted with a thicker border to emphasize protein density. Note that nutrition labels sometimes have rounding errors, so the total might not be exactly 100 calories.
- Protein per 100 calories: The grams of protein in a 100-calorie portion
- Protein percentage: What percentage of those calories come from protein based on actual calorie calculations (protein & carbs = 4 cal/g, fat = 9 cal/g)
- Total Calories Badge: When visible, shows that the nutrition label's macros don't add up to exactly 100 calories due to rounding or labeling variations
Note: Values are approximate and can vary based on preparation method and specific product brands.
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