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 12 foods
Shrimp
seafood
Protein: 94%
Fat: 5%
Carbs: 1%
Protein per 100 cal
23.4g
Protein %
94%
Egg Whites
eggs & dairy
Protein: 92%
Carbs: 8%
Protein per 100 cal
23.1g
Protein %
92%
Whey Protein Isolate (unflavored)
supplements
Protein: 92%
Fat: 5%
Carbs: 4%
Protein per 100 cal
22.7g
Protein %
92%
Chicken Breast (skinless)
poultry~121 cal
Protein: 67%
Fat: 31%
Carbs: 2%
Protein per 100 cal
20.3g
Protein %
67%
Whey Protein Concentrate (unflavored)
supplements
Protein: 80%
Fat: 14%
Carbs: 6%
Protein per 100 cal
20.0g
Protein %
80%
Greek Yogurt (Plain, Non-Fat)
eggs & dairy
Protein: 68%
Carbs: 32%
Protein per 100 cal
16.9g
Protein %
68%
Eggs (large)
eggs & dairy~158 cal
Protein: 31%
Fat: 66%
Carbs: 3%
Protein per 100 cal
12.4g
Protein %
31%
Skim Milk (non-fat)
eggs & dairy
Protein: 39%
Fat: 2%
Carbs: 59%
Protein per 100 cal
9.8g
Protein %
39%
Edamame
plant-based~135 cal
Protein: 26%
Fat: 47%
Carbs: 27%
Protein per 100 cal
8.8g
Protein %
26%
1% Milk
eggs & dairy~96 cal
Protein: 32%
Fat: 19%
Carbs: 49%
Protein per 100 cal
7.8g
Protein %
32%
2% Milk
eggs & dairy~103 cal
Protein: 26%
Fat: 36%
Carbs: 38%
Protein per 100 cal
6.6g
Protein %
26%
Whole Milk
eggs & dairy~96 cal
Protein: 22%
Fat: 49%
Carbs: 30%
Protein per 100 cal
5.2g
Protein %
22%
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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