Protein Scores

26 May 2025

Ranking foods by protein efficiency. Updated occasionally.

FoodScoreServing SizeCalsProtein (g)
Tuna steak89142 g18441
Canned tuna (water)89113 g13029
Egg whites8533 g173.6
Whey protein powder8019 g7014
Siggi’s (fat-free, plain)76170 g10019
Chicken breast75120 g19837
Smoked oysters (water)6585 g11018
Pork loin5485 g16322
Smoked oysters (oil)4885 g15018
Mackerel (oil)48100 g16620
Ground beef (90/10)464 oz19923
Siggi’s (whole milk, plain)42170 g17018
Steak38221 g61458
Egg351 large egg726.3
2% milk27244 g1228.1
Ground beef (80/20)264 oz28719
Mackerel (lemon, oil)24120 g32019
Cheddar cheese2328 g1156.5
Smoked salmon (chili)2290 g34019
Whole milk21244 g1497.7
Bacon303 slices16112
Turkey (deli)4857 g647.7
Ham (deli)6823 g233.9
Salami239.8 g372.1
CorePower Elite shake731 bottle23042
Double 1/4lb w/ cheese261 sandwich74048
McNuggets214 pieces19310
McCrispy strips354 pieces46040
Fortra ramen (low-carb)551 package29040

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 $$ \text{Score} = \left\lfloor\frac{4 \times \text{Protein (g)}}{\text{Cals}} \times 100 \right\rceil. $$