Protein foods: calories and macros
107 foods, highest protein per calorie first. Tap one for portion sizes and comparisons.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Shrimp | 100 g | 99 | 24 g | 0.2 g | 0.3 g |
| Prawns (cooked) | 100 g | 99 | 24 g | 0.2 g | 0.3 g |
| Bone Broth | 240 ml | 40 | 9 g | 0 g | 0.5 g |
| Tuna (canned in water) | 100 g | 116 | 26 g | 0 g | 0.8 g |
| Turkey Breast | 100 g | 135 | 30 g | 0 g | 0.7 g |
| Cod (baked) | 100 g | 105 | 23 g | 0 g | 1 g |
| Lobster (cooked) | 100 g | 89 | 19 g | 0.5 g | 0.9 g |
| Egg Whites | 100 g | 52 | 11 g | 0.7 g | 0.2 g |
| Ostrich Fillet | 100 g | 114 | 24 g | 0 g | 1.6 g |
| Tilapia | 100 g | 128 | 26 g | 0 g | 2.7 g |
| Seitan | 100 g | 370 | 75 g | 14 g | 1.9 g |
| Hake (grilled) | 100 g | 110 | 22 g | 0 g | 1.5 g |
| Deli Turkey Slices | 50 g | 55 | 11 g | 1 g | 0.8 g |
| Kingklip (grilled) | 100 g | 105 | 21 g | 0 g | 2 g |
| Canned Chicken Breast | 100 g | 120 | 24 g | 0 g | 2 g |
| Crab Meat | 100 g | 97 | 19 g | 0 g | 1.5 g |
| Biltong (beef, dried) | 30 g | 68 | 13 g | 0.6 g | 1.2 g |
| Venison / Game Meat | 100 g | 158 | 30 g | 0 g | 3.2 g |
| Deli Chicken Slices | 50 g | 58 | 11 g | 1 g | 1 g |
| Chicken Breast | 100 g | 165 | 31 g | 0 g | 3.6 g |
| Chicken Strips (grilled) | 100 g | 165 | 31 g | 0 g | 3.6 g |
| Ready-to-Drink Protein Shake | 330 ml | 160 | 30 g | 5 g | 2.5 g |
| Octopus (grilled) | 100 g | 164 | 30 g | 4 g | 2 g |
| Lean Pork Tenderloin | 100 g | 143 | 26 g | 0 g | 3.5 g |
| Scallops (grilled) | 100 g | 111 | 20 g | 5 g | 0.8 g |
| Calamari (grilled) | 100 g | 92 | 16 g | 3 g | 1.4 g |
| Yellowtail (grilled) | 100 g | 146 | 25 g | 0 g | 5 g |
| Snoek (grilled, SA fish) | 100 g | 145 | 24 g | 0 g | 5 g |
| Beef Rump Steak | 100 g | 172 | 28 g | 0 g | 6.5 g |
| Soy Mince / TVP (rehydrated) | 100 g | 100 | 16 g | 8 g | 0.5 g |
| Beef Jerky | 30 g | 82 | 13 g | 3 g | 2 g |
| Duck Breast (skinless) | 100 g | 140 | 22 g | 0 g | 5 g |
| Pork Chop (grilled, lean) | 100 g | 172 | 27 g | 0 g | 6.5 g |
| Chicken Kebab (grilled skewers) | 100 g | 172 | 27 g | 1 g | 6 g |
| Smoked Salmon | 100 g | 117 | 18 g | 0 g | 4.3 g |
| Gammon (grilled) | 100 g | 145 | 22 g | 1 g | 5 g |
| Chicken Liver | 100 g | 167 | 25 g | 0.9 g | 6 g |
| Pastrami | 50 g | 74 | 11 g | 1 g | 3 g |
| Beef Liver | 100 g | 175 | 26 g | 3.9 g | 4.9 g |
| Chicken Wings | 100 g | 203 | 30 g | 0 g | 8 g |
| Ham (sliced, lean) | 50 g | 68 | 10 g | 1 g | 2.6 g |
| Beef Fillet Steak | 100 g | 190 | 27 g | 0 g | 9 g |
| Trout (grilled) | 100 g | 190 | 27 g | 0 g | 8.5 g |
| Beef Sirloin Steak | 100 g | 183 | 26 g | 0 g | 8 g |
| Canned Salmon | 100 g | 142 | 20 g | 0 g | 6.5 g |
| Chicken Drumstick (skinless) | 100 g | 172 | 24 g | 0 g | 8 g |
| Mussels (cooked) | 100 g | 172 | 24 g | 7 g | 4.5 g |
| Peri-Peri Chicken (flame-grilled) | 100 g | 190 | 26 g | 2 g | 8 g |
| Anchovies (canned in oil) | 30 g | 55 | 7.5 g | 0 g | 2.7 g |
| Beef Mince (extra lean) | 100 g | 165 | 22 g | 0 g | 8 g |
| Quorn Mince (meat-free) | 100 g | 90 | 12 g | 4 g | 2.5 g |
| Oysters (raw) | 100 g | 68 | 9 g | 4 g | 2.3 g |
| Lamb Shank (braised) | 100 g | 205 | 27 g | 0 g | 10 g |
| Turkey Mince (cooked) | 100 g | 176 | 22 g | 0 g | 9 g |
| Chicken Thigh | 100 g | 209 | 26 g | 0 g | 10.9 g |
| Chicken Thigh (skin-on) | 100 g | 209 | 26 g | 0 g | 11 g |
| Sardines (canned in oil) | 100 g | 208 | 25 g | 0 g | 11 g |
| Lamb Leg Roast | 100 g | 217 | 26 g | 0 g | 12 g |
| Rotisserie Chicken (with skin) | 100 g | 215 | 25 g | 0 g | 12 g |
| Pilchards (canned in tomato sauce) | 100 g | 155 | 18 g | 3 g | 8 g |
| Goat Curry (no rice) | 100 g | 175 | 20 g | 4 g | 8 g |
| Ground Beef (90% lean) | 100 g | 176 | 20 g | 0 g | 10 g |
| Whole Roast Chicken (with skin) | 100 g | 239 | 27 g | 0 g | 14 g |
| Turkey Bacon | 30 g | 80 | 9 g | 0.5 g | 4.5 g |
| Pork Mince (cooked) | 100 g | 200 | 22 g | 0 g | 12 g |
| Corned Beef (canned) | 100 g | 220 | 24 g | 0 g | 13 g |
| Tofu (firm) | 100 g | 144 | 15 g | 3 g | 8 g |
| Tempeh | 100 g | 192 | 20 g | 8 g | 11 g |
| Lamb Chops (grilled) | 100 g | 258 | 25 g | 0 g | 17 g |
| Salmon | 100 g | 208 | 20 g | 0 g | 13 g |
| Beef Brisket (smoked) | 100 g | 250 | 24 g | 0 g | 16 g |
| Turkey Sausage (grilled) | 100 g | 180 | 17 g | 3 g | 10 g |
| Lamb Mince (cooked) | 100 g | 258 | 24 g | 0 g | 18 g |
| Herring (grilled) | 100 g | 217 | 20 g | 0 g | 15 g |
| Mackerel | 100 g | 262 | 24 g | 0 g | 18 g |
| Quail Eggs | 5 eggs | 71 | 6.5 g | 0.2 g | 5 g |
| Protein Bar (generic) | 60 g | 220 | 20 g | 22 g | 8 g |
| Chicken Curry (SA-style, no rice) | 100 g | 165 | 15 g | 6 g | 9 g |
| Kippers (smoked herring) | 100 g | 220 | 20 g | 0 g | 15 g |
| Edamame (steamed) | 100 g | 122 | 11 g | 9 g | 5 g |
| Pork Ribs (grilled, BBQ) | 100 g | 277 | 24 g | 5 g | 18 g |
| Beef Burger Patty (grilled) | 100 g | 250 | 21 g | 0 g | 18 g |
| Whole Eggs | 1 large egg | 72 | 6 g | 0.4 g | 5 g |
| Beef Koftas (grilled) | 100 g | 230 | 19 g | 3 g | 16 g |
| Boiled Egg | 1 large | 78 | 6.3 g | 0.6 g | 5.3 g |
| Veggie Burger Patty | 1 patty | 140 | 11 g | 12 g | 5 g |
| Beef Short Ribs (braised) | 100 g | 295 | 22 g | 0 g | 22 g |
| Scrambled Eggs (with milk) | 2 eggs | 180 | 13 g | 2 g | 13 g |
| Chicken Schnitzel | 100 g | 250 | 18 g | 14 g | 13 g |
| Fried Egg | 1 large | 90 | 6.3 g | 0.4 g | 7 g |
| Fried Chicken (takeaway, with skin) | 100 g | 290 | 20 g | 12 g | 18 g |
| Plain Omelette (2 eggs) | 2 eggs | 190 | 13 g | 1.5 g | 15 g |
| Bacon (fried, crispy) | 30 g | 161 | 11 g | 0.3 g | 12 g |
| Ground Beef (80% lean) | 100 g | 254 | 17 g | 0 g | 20 g |
| Chicken Strips (breaded, fried) | 100 g | 245 | 16 g | 15 g | 13 g |
| Fish Fingers (baked) | 100 g | 210 | 13 g | 18 g | 10 g |
| Boerewors (grilled) | 100 g | 275 | 17 g | 2 g | 22 g |
| Chorizo (grilled) | 50 g | 172 | 10 g | 1 g | 14 g |
| Salami | 30 g | 115 | 6.5 g | 0.5 g | 9.5 g |
| Polony | 50 g | 110 | 6 g | 4 g | 8 g |
| Calamari (fried, battered) | 100 g | 230 | 12 g | 18 g | 12 g |
| Pork Sausage (grilled) | 100 g | 296 | 15 g | 2 g | 26 g |
| Chicken Liver Pâté | 30 g | 90 | 4 g | 1 g | 8 g |
| Pepperoni | 30 g | 138 | 6 g | 1 g | 12 g |
| Viennas / Vienna Sausages | 2 sausages | 140 | 6 g | 3 g | 11 g |
| Pork Belly (roasted) | 100 g | 396 | 15 g | 0 g | 37 g |
| Falafel (fried) | 3 pieces | 170 | 6 g | 16 g | 9 g |