Calories and Protein in Common Foods: 15 High-Protein Foods Compared

Calories and Protein in Common Foods: 15 High-Protein Foods Compared

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Calories and Protein in Common Foods: 15 High-Protein Foods Compared

When people start paying attention to protein, they often focus on just one number:

How many grams of protein does this food contain?

But protein makes much more sense when you look at calories at the same time.

Six grams of protein from an egg, 17 grams from Greek yogurt, and 31 grams from chicken breast are not nutritionally identical because the calorie content, fat, carbohydrate, fiber, vitamins, minerals, and realistic serving sizes are different.

This becomes especially important if your goal is:

• building muscle
• eating more protein
• managing body weight
• increasing protein without dramatically increasing calories
• following a plant-based diet
• planning balanced meals

For example, 100 grams of cooked chicken breast provides roughly 31 grams of protein for about 165 calories, while an ounce of almonds provides around 6 grams of protein for about 164 calories.

Their calorie totals are almost identical, yet their protein amounts are dramatically different.

Does that make almonds unhealthy?

Not at all.

Almonds provide unsaturated fats, fiber, vitamin E, magnesium, and other nutrients. Chicken simply has a much higher protein-to-calorie ratio.

That distinction is the focus of this guide.

Below, we compare the calories and protein in eggs, chicken, salmon, beef, tuna, Greek yogurt, cottage cheese, lentils, chickpeas, tofu, quinoa, almonds, peanut butter, and milk, using practical serving sizes and clear comparisons.

Calories and Protein at a Glance

Quick Answer

For the most protein with relatively few calories, tuna, chicken breast, Greek yogurt, lean beef, tofu, cottage cheese, and salmon are among the strongest options in this list.

Lentils, chickpeas, and tofu are especially useful for plant-based diets, while almonds and peanut butter provide useful protein but are better viewed primarily as sources of healthy fat because they contain substantially more calories per gram of protein.

Why Compare Calories and Protein Together?

Two foods can both be called “high protein” while being very different in practice.

Imagine you want approximately 25 grams of protein.

You could get close to that from:

about 80–85 g chicken breast

or:

around 4 large eggs

or:

roughly 1 cup cottage cheese

or:

about 1½ cups cooked lentils

or:

more than 3 servings of peanut butter

Each choice provides protein.

But the total calories and accompanying nutrients are very different.

That is why the phrase protein density can be useful.

What Is Protein Density?

Protein density describes how much protein a food provides relative to its calorie content.

A food providing:

25 grams protein for 120 calories

is more protein-dense than one providing:

25 grams protein for 600 calories.

Neither is automatically healthier.

They simply serve different nutritional purposes.

Approximate Protein per 100 Calories

AEO Quick Answer

Which foods provide the most protein for the fewest calories?

Among the foods in this guide, tuna, skinless chicken breast, plain Greek yogurt, cottage cheese, lean beef, and firm tofu provide some of the strongest protein-to-calorie ratios.

Calories and Protein in 1 Egg

Quick Answer

One large egg provides approximately 72 calories and 6.3 grams of protein.

One large egg also contains roughly:

• 4.8 g fat
• less than 1 g carbohydrate
• approximately 186 mg cholesterol
• choline
• selenium
• vitamin B12
• vitamin A
• carotenoids

Is One Egg a High-Protein Breakfast?

An egg is a good source of high-quality protein, but one egg alone is not a particularly high-protein meal.

For someone targeting 25–30 grams of protein at breakfast, one egg provides only around one-quarter of that amount.

You could pair an egg with:

• Greek yogurt
• cottage cheese
• milk
• additional eggs or egg whites
• whole-grain toast

Example

2 eggs + Greek yogurt

can easily provide around:

25–30 grams of protein

depending on the yogurt serving.

Calories and Protein in 2 Eggs

Quick Answer

Two large eggs provide approximately 144 calories and 12.6 grams of protein.

Approximate nutrition:

Two eggs can therefore make a useful protein contribution but may still fall below what an athlete or someone intentionally eating a high-protein diet wants from a full meal.

How Much Protein Is in 3 Eggs?

Approximately:

19 grams

with roughly:

216 calories

How Much Protein Is in 4 Eggs?

Approximately:

25 grams

with roughly:

288 calories

Whole Eggs vs Egg Whites for Calories

If you want more protein without adding as many calories, combining whole eggs with egg whites can work well.

For example:

2 whole eggs + 2 egg whites

provides roughly:

20 grams of protein

for approximately:

175–180 calories.

You retain the nutrient-rich yolks while increasing protein density.

Calories and Protein in 100g Chicken Breast

Quick Answer

100 grams of cooked skinless chicken breast provides approximately 165 calories and 31 grams of protein.

Approximate nutrition:

Chicken breast is one of the most protein-efficient everyday foods.

Chicken Breast Calories and Protein by Portion

Why Does Cooked Chicken Have So Much Protein per 100g?

Cooking removes water.

That makes the protein and calories more concentrated by weight.

This is why:

100 g raw chicken

and:

100 g cooked chicken

should not be used interchangeably when tracking calories or macros.

Best For

Chicken breast is especially useful for:

• high-protein diets
• muscle gain
• calorie-controlled diets
• meal preparation
• lower-fat meals

Calories and Protein in 100g Salmon

Quick Answer

100 grams of cooked salmon generally provides around 200–210 calories and 22–25 grams of protein.

Values vary by species.

Why Does Salmon Have More Calories Than Tuna?

Because salmon contains more fat.

But a significant part of that fat includes the long-chain omega-3 fatty acids:

• EPA
• DHA

So higher calories do not automatically make salmon a worse protein choice.

Salmon's Main Nutritional Advantages

Salmon provides:

• complete protein
• omega-3 fats
• vitamin B12
• selenium
• vitamin D

Salmon Protein by Portion

Best For

Salmon works particularly well when you want:

protein + healthy fat + omega-3s

rather than simply the most protein for the fewest calories.

Calories and Protein in 100g Beef

Quick Answer

100 grams of cooked lean beef generally provides around 200–220 calories and 26–30 grams of protein.

The exact number depends substantially on the cut.

A very lean cut may contain fewer calories.

A heavily marbled steak may contain considerably more.

Why Beef Calories Vary So Much

Fat contains approximately:

9 calories per gram

while protein contains:

4 calories per gram.

Therefore, fattier beef can have substantially more calories even if the protein amount is similar.

Compare:

lean sirloin

with:

ribeye

and you can see a large difference in calories.

Beef vs Chicken for Protein Efficiency

Approximate 100 g cooked comparison:

Chicken usually wins for protein per calorie.

Beef contributes more:

• iron
• zinc
• vitamin B12

Best For

Lean beef can be an excellent option when you want:

high protein + iron + zinc + B12.

Calories and Protein in 100g Tuna

Quick Answer

100 grams of tuna generally provides around 115–135 calories and 25–29 grams of protein.

This makes tuna one of the most protein-efficient foods in this article.

Values depend on:

• tuna species
• fresh vs canned
• water-packed vs oil-packed
• drained weight

Is Tuna Better Than Chicken for Protein per Calorie?

They are both extremely efficient.

Approximate comparison:

Tuna: ~20–22 g protein per 100 calories

Chicken breast: ~18–19 g protein per 100 calories

Depending on the tuna product, tuna can have a slight advantage.

What About Tuna Packed in Oil?

Oil-packed tuna contains more calories because some oil remains with the fish.

If calorie efficiency is your priority, water-packed tuna generally makes tracking easier.

Important Mercury Context

Tuna species differ in mercury content.

People who are pregnant, may become pregnant, breastfeeding, or feeding young children should follow current fish-consumption guidance and pay attention to tuna type rather than assuming all tuna is nutritionally identical.

Calories and Protein in Greek Yogurt

Quick Answer

A typical 170-gram serving of plain Greek yogurt provides around 90–120 calories and 15–18 grams of protein.

The exact value depends strongly on fat level.

Greek Yogurt by Type

Why Is Greek Yogurt Protein-Dense?

Greek yogurt is strained, which removes part of the liquid and concentrates the remaining milk solids and protein.

This is why it often contains substantially more protein than regular yogurt in a similar serving.

High-Protein Snack Example

170 g Greek yogurt + berries

can provide:

• ~15–18 g protein
• fruit
• fiber
• calcium

Add a small amount of chia or hemp seeds and the protein can rise further.

Are Flavored Greek Yogurts the Same?

Not necessarily.

Flavored varieties may contain:

• added sugar
• fruit preparations
• syrups
• more calories

If calorie and protein efficiency matter, plain Greek yogurt is often easier to compare.

Calories and Protein in Cottage Cheese

Quick Answer

One cup of cottage cheese typically provides around 180–220 calories and 24–28 grams of protein.

Values depend on fat content and brand.

Cottage cheese is therefore one of the strongest protein-to-calorie dairy foods.

Cottage Cheese vs Greek Yogurt

For similar calories, both can provide impressive amounts of protein.

Greek Yogurt

Often:

~15–18 g protein per 90–120 calories

Cottage Cheese

Often:

~12–14 g protein per 90–110 calories

The exact winner depends on brand and fat level.

One important difference is sodium.

Cottage cheese can contain substantially more sodium than plain Greek yogurt.

Calories and Protein in Lentils

Quick Answer

One cup of cooked lentils provides approximately 230 calories and 18 grams of protein.

This is where looking only at protein density can be misleading.

Lentils are less protein-dense than chicken, but they offer something chicken cannot:

a large amount of fiber.

Why Lentils Are Valuable for High-Protein Diets

A cup provides both:

~18 g protein

and:

~15–16 g fiber.

That combination can support:

• fullness
• digestive health
• plant-based nutrition
• overall diet quality

Lentils also contribute:

• folate
• iron
• magnesium
• potassium

Calories and Protein in Chickpeas

Quick Answer

One cup of cooked chickpeas provides approximately 270 calories and 14–15 grams of protein.

Lentils vs Chickpeas for Protein Efficiency

Lentils provide more protein for fewer calories.

That does not make chickpeas a poor choice.

Chickpeas are particularly useful for:

• hummus
• salads
• curries
• roasted snacks
• grain bowls

Is Hummus a High-Protein Food?

Not particularly protein-dense.

Hummus contains chickpeas, but a typical serving is much smaller than a cup of chickpeas.

Two tablespoons often provide only around:

2 grams of protein

along with fat from tahini or oil.

Hummus is nutritious, but it should not be treated like chicken, Greek yogurt, or tofu when calculating a high-protein meal.

Calories and Protein in Tofu

Quick Answer

100 grams of firm tofu commonly provides around 140–175 calories and 15–18 grams of protein.

The variation between tofu products can be large.

Why Does Tofu Nutrition Vary?

The main reason is water.

Silken tofu contains considerably more water than extra-firm tofu.

Therefore:

silken tofu = lower protein concentration

while:

extra-firm tofu = higher protein concentration

Always check the package when tracking closely.

Is Tofu a Complete Protein?

Yes.

Soy provides all nine essential amino acids.

Tofu can also contribute:

• iron
• magnesium
• unsaturated fat
• calcium when calcium-set

Protein Efficiency

Tofu generally provides less protein per calorie than chicken or tuna but more protein efficiency than nuts, peanut butter, quinoa, and chickpeas.

That makes it one of the strongest whole-food-style plant protein options.

Calories and Protein in Quinoa

Quick Answer

One cup of cooked quinoa provides approximately 220 calories and 8 grams of protein.

Is Quinoa Really a High-Protein Food?

It is frequently marketed that way, but context matters.

Compared with white rice:

Quinoa: ~8 g protein/cup

White rice: ~4 g protein/cup

So quinoa clearly has an advantage.

But compare quinoa with:

Chicken: ~31 g/100 g

Lentils: ~18 g/cup

Greek yogurt: ~15–18 g/serving

and quinoa is much less protein-dense.

A better description is:

a nutritious carbohydrate food that provides useful additional protein.

Is Quinoa a Complete Protein?

Yes.

Quinoa contains all nine essential amino acids.

This makes it useful in plant-based meal planning, even though its total protein concentration is moderate.

Calories and Protein in Almonds

Quick Answer

One ounce, or 28 grams, of almonds provides approximately 164 calories and 6 grams of protein.

Are Almonds a High-Protein Food?

They contain useful protein, but protein is not where most of their calories come from.

Most almond calories come from healthy fats.

This is why using almonds as your main protein source can dramatically increase calorie intake.

To Get About 30g Protein From Almonds

You would need roughly:

5 ounces of almonds

which could provide more than:

800 calories.

By comparison, around 100 grams of chicken breast provides approximately 31 grams of protein for only about 165 calories.

Again, that does not make almonds unhealthy.

It simply means they play a different nutritional role.

Think of Almonds As

healthy fat + fiber + vitamin E + magnesium + some protein

rather than a concentrated protein source.

Calories and Protein in Peanut Butter

Quick Answer

Two tablespoons of peanut butter provide approximately 185–195 calories and 7–8 grams of protein.

Is Peanut Butter High in Protein?

Peanut butter contains protein, but it is primarily an energy-dense fat-rich food.

To obtain approximately 30 grams of protein from peanut butter alone, you might consume:

700 calories or more

depending on the product.

Therefore, peanut butter is not comparable with lean protein foods.

Better Protein Pairing

Instead of eating more peanut butter to increase protein, combine a normal portion with another protein source.

For example:

Greek yogurt + 1 tbsp peanut butter

or:

milk + peanut butter + oats

This gives you flavor and healthy fat without relying on peanut butter for all the protein.

Calories and Protein in Milk

Quick Answer

One cup of cow's milk provides about 8 grams of protein. Calories depend primarily on the fat level.

This is an important comparison.

Reducing milk fat changes calories significantly while protein remains almost the same.

Which Milk Gives the Most Protein for the Fewest Calories?

Skim milk has the highest protein-to-calorie ratio among standard cow's milk varieties.

However, that does not mean everyone needs skim milk.

Whole milk may be more useful for:

• people who need more calories
• children when age-appropriate
• athletes with high energy needs
• people who prefer its taste and satiety

What Protein Is in Milk?

Milk contains approximately:

80% casein

and:

20% whey

protein.

Both are high-quality complete proteins.

Milk also provides:

• calcium
• phosphorus
• potassium
• vitamin B12
• vitamin D when fortified

Cow's Milk vs Almond Milk for Protein

Typical comparison:

Almond milk can have far fewer calories but usually provides much less protein.

If you need a plant-based milk that provides protein closer to cow's milk, fortified soy milk is generally a stronger option.

Which Foods Give You 20 Grams of Protein?

Approximate portions include:

This table makes protein density easy to see.

Which Foods Give You 30 Grams of Protein?

Approximate amounts:

Chicken Breast

~100 g

Calories: ~165

Tuna

~105–120 g

Calories: ~125–160

Lean Beef

~100–115 g

Calories: ~210–250

Salmon

~120–135 g

Calories: ~245–280

Cottage Cheese

~1–1¼ cups

Calories: ~220–275

Greek Yogurt

~300 g depending on product

Calories: ~170–220 for many lower-fat varieties

Firm Tofu

~170–200 g

Calories: ~250–320 depending on product

Lentils

~1⅔ cups

Calories: ~380

Chickpeas

~2 cups

Calories: ~540

Almonds

~5 oz

Calories: ~820

Peanut Butter

Roughly 7–8 tablespoons

Calories: potentially ~700+

The goal is not to label almonds or chickpeas as bad.

It is to understand which foods are protein-efficient and which provide protein as one component of a broader nutritional package.

Best High-Protein Low-Calorie Foods in This List

If protein-to-calorie ratio is your main priority, a practical ranking is:

1. Tuna

Roughly 25–29 g protein for 115–135 calories per 100 g.

2. Chicken Breast

Around 31 g for 165 calories.

3. Plain Nonfat Greek Yogurt

Often 15–18 g for approximately 90–100 calories.

4. Cottage Cheese

Often 12–14 g for around 90–110 calories per half-cup.

5. Lean Beef

Around 26–30 g for roughly 200–220 calories.

6. Firm Tofu

Around 15–18 g for approximately 140–175 calories.

7. Salmon

Around 22–25 g for roughly 200–210 calories, with the added advantage of omega-3 fats.

Best Calories + Protein Foods for Weight Management

If weight management is your goal, protein density can help, but it should not be the only consideration.

Useful foods include:

• chicken breast
• tuna
• Greek yogurt
• cottage cheese
• tofu
• eggs
• lentils

Why Include Lentils When They Have More Calories per Gram of Protein?

Because lentils provide roughly:

15–16 grams of fiber per cup.

Fiber and protein together can make a meal highly satisfying.

Weight management depends on the complete meal, not simply the protein-to-calorie ratio of one ingredient.

Best Calories + Protein Foods for Muscle Building

Muscle growth requires more than eating the food with the most protein.

You also need:

• resistance training
• enough total calories
• enough daily protein
• sufficient essential amino acids
• recovery and sleep

Useful protein foods include:

Chicken breast

High protein concentration.

Lean beef

Protein plus iron, zinc, and B12.

Salmon

Protein plus omega-3 fats.

Tuna

Very lean protein.

Eggs

Complete protein plus nutrient-rich yolks.

Greek yogurt

High-quality dairy protein.

Cottage cheese

Rich in casein.

Milk

Whey + casein.

Tofu

Complete soy protein.

Lentils and chickpeas

Protein plus fiber and carbohydrates.

Best Plant-Based Choices for Protein and Calories

Among the plant foods in this guide:

Best Plant Option for Protein Efficiency

Firm tofu

Best for Protein + Fiber

Lentils

Best for Healthy Fat + Protein

Almonds or peanut butter

Why Nuts Can Look Misleading in Protein Lists

Search for “high-protein foods,” and nuts often appear.

Technically, this is correct.

Almonds contain around:

21 grams of protein per 100 grams.

That sounds similar to salmon.

But 100 grams of almonds contains around:

580 calories

while 100 grams of salmon contains roughly:

200–210 calories.

This is why protein per 100 grams alone can create misleading comparisons.

Always look at:

serving size + calories + protein.

Why Cooked vs Raw Values Matter

This is especially important for meat and grains.

Meat

Cooking reduces water.

Therefore, 100 grams cooked generally appears higher in protein and calories than 100 grams raw.

Rice, Quinoa and Lentils

Cooking adds water.

Therefore, 100 grams cooked contains fewer calories and protein than 100 grams dry.

If you track nutrition, decide whether you are weighing foods:

raw

or:

cooked

and use the corresponding nutritional data.

Mixing the two can create surprisingly large tracking errors.

Does More Protein Always Mean Healthier?

No.

Protein is important, but it is one part of nutrition.

Consider these examples.

Tuna vs Salmon

Tuna is more protein-efficient.

Salmon provides more omega-3 fat.

Chicken vs Lentils

Chicken provides much more protein per calorie.

Lentils provide substantial fiber.

Greek Yogurt vs Almonds

Greek yogurt provides much more protein per calorie.

Almonds provide unsaturated fats and vitamin E.

Milk vs Almond Milk

Cow's milk provides much more protein.

Unsweetened almond milk is substantially lower in calories.

There is no reason every food in your diet needs the maximum possible protein-to-calorie ratio.

How Many Calories Come From Protein?

Protein provides approximately:

4 calories per gram.

So if a food contains:

30 grams of protein

approximately:

120 calories

come from that protein.

However, foods usually also contain fat or carbohydrate.

For example, 100 grams of chicken breast contains about 31 grams of protein.

31 × 4 = approximately:

124 calories from protein

with the remaining calories largely coming from fat.

How Much Protein Do You Need Per Day?

A commonly used baseline recommendation for healthy adults is approximately:

0.8 grams of protein per kilogram of body weight per day.

That equals around:

0.36 grams per pound.

For example:

This is a general baseline rather than the ideal amount for every person.

Needs can be higher for:

• resistance training
• endurance training
• older adulthood
• pregnancy
• breastfeeding
• recovery from illness or injury
• calorie restriction when preserving muscle is important

Example 100-Gram Protein Day

You do not necessarily need supplements to reach 100 grams.

Breakfast

2 eggs
~12.6 g

Greek yogurt
~17 g

Running total: ~30 g

Lunch

100 g chicken breast
~31 g

Running total: ~61 g

Snack

1 cup milk
~8 g

Running total: ~69 g

Dinner

1 cup lentils
~18 g

100 g tofu
~16 g

Daily total: ~103 g

The exact calorie total depends on everything else included in the meals.

Frequently Asked Questions

The Bottom Line

Looking at calories and protein together gives you a much clearer picture of how a food fits into your diet.

Here is the simplest comparison:

1 large egg:
 ~72 calories | ~6.3 g protein

2 large eggs:
 ~144 calories | ~12.6 g protein

100 g chicken breast:
 ~165 calories | ~31 g protein

100 g salmon:
 ~200–210 calories | ~22–25 g protein

100 g lean beef:
 ~200–220 calories | ~26–30 g protein

100 g tuna:
 ~115–135 calories | ~25–29 g protein

170 g Greek yogurt:
 ~90–120 calories | ~15–18 g protein

1 cup cottage cheese:
 ~180–220 calories | ~24–28 g protein

1 cup cooked lentils:
 ~230 calories | ~18 g protein

1 cup cooked chickpeas:
 ~270 calories | ~14–15 g protein

100 g firm tofu:
 ~140–175 calories | ~15–18 g protein

1 cup cooked quinoa:
 ~220 calories | ~8 g protein

1 oz almonds:
 ~164 calories | ~6 g protein

2 tbsp peanut butter:
 ~190 calories | ~7–8 g protein

1 cup 2% milk:
 ~120 calories | ~8 g protein

If your goal is maximum protein for relatively few calories, foods such as tuna, chicken breast, plain Greek yogurt, cottage cheese, lean beef, and firm tofu are particularly efficient.

If you want protein plus fiber, lentils and chickpeas offer something animal proteins cannot.

If you want protein plus healthy fats, salmon, almonds, and peanut butter can be useful, even though they contain more calories.

And if you want an easy way to improve your diet, do not simply ask:

“Which food has the most protein?”

Ask:

“How much protein am I getting for the calories—and what other nutrients come with those calories?”

That question produces a much more useful answer.