Protein Scores
26 May 2025
Ranking foods by protein efficiency. Updated occasionally.
Food | Score | Serving Size | Cals | Protein (g) |
---|---|---|---|---|
Tuna steak | 89 | 142 g | 184 | 41 |
Canned tuna (water) | 89 | 113 g | 130 | 29 |
Egg whites | 85 | 33 g | 17 | 3.6 |
Whey protein powder | 80 | 19 g | 70 | 14 |
Siggi’s (fat-free, plain) | 76 | 170 g | 100 | 19 |
Chicken breast | 75 | 120 g | 198 | 37 |
Smoked oysters (water) | 65 | 85 g | 110 | 18 |
Pork loin | 54 | 85 g | 163 | 22 |
Smoked oysters (oil) | 48 | 85 g | 150 | 18 |
Mackerel (oil) | 48 | 100 g | 166 | 20 |
Ground beef (90/10) | 46 | 4 oz | 199 | 23 |
Siggi’s (whole milk, plain) | 42 | 170 g | 170 | 18 |
Steak | 38 | 221 g | 614 | 58 |
Egg | 35 | 1 large egg | 72 | 6.3 |
2% milk | 27 | 244 g | 122 | 8.1 |
Ground beef (80/20) | 26 | 4 oz | 287 | 19 |
Mackerel (lemon, oil) | 24 | 120 g | 320 | 19 |
Cheddar cheese | 23 | 28 g | 115 | 6.5 |
Smoked salmon (chili) | 22 | 90 g | 340 | 19 |
Whole milk | 21 | 244 g | 149 | 7.7 |
Bacon | 30 | 3 slices | 161 | 12 |
Turkey (deli) | 48 | 57 g | 64 | 7.7 |
Ham (deli) | 68 | 23 g | 23 | 3.9 |
Salami | 23 | 9.8 g | 37 | 2.1 |
CorePower Elite shake | 73 | 1 bottle | 230 | 42 |
Double 1/4lb w/ cheese | 26 | 1 sandwich | 740 | 48 |
McNuggets | 21 | 4 pieces | 193 | 10 |
McCrispy strips | 35 | 4 pieces | 460 | 40 |
Fortra ramen (low-carb) | 55 | 1 package | 290 | 40 |
Download as CSV. Data sourced from Nutritionix and nutrition labels.
The protein score (out of 100) measures the percentage of calories from protein in a given food—essentially, a measure of how efficiently a food provides protein relative to its caloric content. For someone looking to eat a lot of protein (e.g., ~1g/lb of bodyweight) while in a calorie deficit, this tells you which foods give you protein efficiently.
One gram of protein has 4 Calories, so the score is calculated as $$ \text{Score} = \left\lfloor\frac{4 \times \text{Protein (g)}}{\text{Cals}} \times 100 \right\rceil. $$