High protein, low calorie foods
Australian foods ranked by protein relative to energy: grams of protein in every 100 kJ of the food. Cooked and ready-to-eat foods from the Australian Food Composition Database.
- 953
- foods ranked
- 5.8 g
- most protein per 100 kJ
Ranking
Top 30 foods by protein per 100 kJ
Raw and dried foods are left out of this table because their weight changes when cooked. Multiply protein per 100 kJ by 4.184 for protein per 100 calories.
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Gelatine, all typesMiscellaneous | 5.82g | 84.4 g | none defined | no standard serve | 1,449 kJ (346 kcal) |
| 2Egg, chicken, white (albumen), hard-boiledEgg products and dishes · Cooked | 5.69g | 11.6 g | 120 g | 13.9 g | 204 kJ (49 kcal) |
| 3Shark, fillet, without skin, baked, no added fatFish and seafood products and dishes · Cooked | 5.68g | 33.8 g | 100 g | 33.8 g | 595 kJ (142 kcal) |
| 4Shark, fillet, without skin, steamed, no added fatFish and seafood products and dishes · Cooked | 5.68g | 27.7 g | 100 g | 27.7 g | 488 kJ (117 kcal) |
| 5Duck, breast, lean, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.56g | 28.0 g | 80 g | 22.4 g | 504 kJ (120 kcal) |
| 6Duck, lean flesh, baked, no added fatMeat, poultry and game products and dishes · Cooked | 5.54g | 28.3 g | 80 g | 22.6 g | 511 kJ (122 kcal) |
| 7Lobster or crayfish, flesh, purchased steamed, poached or boiled, no added fatFish and seafood products and dishes · Cooked | 5.47g | 22.5 g | 100 g | 22.5 g | 411 kJ (98 kcal) |
| 8Crab, flesh, purchased steamed or boiledFish and seafood products and dishes · Cooked | 5.46g | 20.2 g | 100 g | 20.2 g | 370 kJ (88 kcal) |
| 9Whiting, King George, fillet, baked, no added fatFish and seafood products and dishes · Cooked | 5.45g | 28.2 g | 100 g | 28.2 g | 517 kJ (124 kcal) |
| 10Kangaroo, loin fillet, grilled, no added fatMeat, poultry and game products and dishes · Cooked | 5.41g | 30.1 g | none defined | no standard serve | 556 kJ (133 kcal) |
| 11Prawn, banana, aquacultured, purchased cookedFish and seafood products and dishes · Cooked | 5.41g | 23.2 g | 100 g | 23.2 g | 429 kJ (103 kcal) |
| 12Tuna, yellowfin, fillet, baked, no added fatFish and seafood products and dishes · Cooked | 5.37g | 32.0 g | 100 g | 32.0 g | 596 kJ (142 kcal) |
| 13Tuna, yellowfin, fillet, steamed, no added fatFish and seafood products and dishes · Cooked | 5.37g | 27.8 g | 100 g | 27.8 g | 518 kJ (124 kcal) |
| 14Flathead, fillet, steamed, no added fatFish and seafood products and dishes · Cooked | 5.36g | 26.1 g | 100 g | 26.1 g | 487 kJ (116 kcal) |
| 15Whiting, King George, fillet, steamed, no added fatFish and seafood products and dishes · Cooked | 5.33g | 23.3 g | 100 g | 23.3 g | 437 kJ (104 kcal) |
| 16Paste, shrimpFish and seafood products and dishes | 5.33g | 21.0 g | none defined | no standard serve | 394 kJ (94 kcal) |
| 17Flathead, fillet, baked, no added fatFish and seafood products and dishes · Cooked | 5.32g | 28.8 g | 100 g | 28.8 g | 541 kJ (129 kcal) |
| 18Prawn, black tiger, aquacultured, purchased cookedFish and seafood products and dishes · Cooked | 5.29g | 20.2 g | 100 g | 20.2 g | 382 kJ (91 kcal) |
| 19Kangaroo, steak, as purchased, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.28g | 34.6 g | none defined | no standard serve | 655 kJ (157 kcal) |
| 20Chicken, mince, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.28g | 28.1 g | 80 g | 22.5 g | 532 kJ (127 kcal) |
| 21Kangaroo, tail, cooked, no added fatMeat, poultry and game products and dishes · Cooked | 5.26g | 24.4 g | 65 g | 15.9 g | 464 kJ (111 kcal) |
| 22Veal, steak, boneless, leg, lean, grilled, no added fatMeat, poultry and game products and dishes · Cooked | 5.25g | 34.4 g | 65 g | 22.4 g | 655 kJ (157 kcal) |
| 23Chicken, breast, lean flesh, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.20g | 34.5 g | 80 g | 27.6 g | 663 kJ (158 kcal) |
| 24Beef, steak, boneless, round, lean, grilled, no added fatMeat, poultry and game products and dishes · Cooked | 5.17g | 31.8 g | 65 g | 20.7 g | 615 kJ (147 kcal) |
| 25Venison, leg medallion, lean, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fatMeat, poultry and game products and dishes · Cooked | 5.15g | 28.7 g | 65 g | 18.7 g | 557 kJ (133 kcal) |
| 26Blue grenadier (hoki), fillet, steamed, no added fatFish and seafood products and dishes · Cooked | 5.13g | 21.4 g | 100 g | 21.4 g | 417 kJ (100 kcal) |
| 27Blue grenadier (hoki), fillet, baked, no added fatFish and seafood products and dishes · Cooked | 5.13g | 24.6 g | 100 g | 24.6 g | 480 kJ (115 kcal) |
| 28Octopus, boiled, no added fatFish and seafood products and dishes · Cooked | 5.12g | 16.6 g | 100 g | 16.6 g | 324 kJ (77 kcal) |
| 29Squid or calamari, fried, no added fatFish and seafood products and dishes · Cooked | 5.10g | 20.9 g | 100 g | 20.9 g | 410 kJ (98 kcal) |
| 30Veal, cutlet, with bone, lean, grilled, no added fatMeat, poultry and game products and dishes · Cooked | 5.09g | 28.1 g | 65 g | 18.3 g | 552 kJ (132 kcal) |
By food group
All meat, poultry and game products and dishes Meat: most protein per 100 kJ
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Duck, breast, lean, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.56g | 28.0 g | 80 g | 22.4 g | 504 kJ (120 kcal) |
| 2Duck, lean flesh, baked, no added fatMeat, poultry and game products and dishes · Cooked | 5.54g | 28.3 g | 80 g | 22.6 g | 511 kJ (122 kcal) |
| 3Kangaroo, loin fillet, grilled, no added fatMeat, poultry and game products and dishes · Cooked | 5.41g | 30.1 g | none defined | no standard serve | 556 kJ (133 kcal) |
| 4Kangaroo, steak, as purchased, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.28g | 34.6 g | none defined | no standard serve | 655 kJ (157 kcal) |
| 5Chicken, mince, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.28g | 28.1 g | 80 g | 22.5 g | 532 kJ (127 kcal) |
| 6Kangaroo, tail, cooked, no added fatMeat, poultry and game products and dishes · Cooked | 5.26g | 24.4 g | 65 g | 15.9 g | 464 kJ (111 kcal) |
| 7Veal, steak, boneless, leg, lean, grilled, no added fatMeat, poultry and game products and dishes · Cooked | 5.25g | 34.4 g | 65 g | 22.4 g | 655 kJ (157 kcal) |
| 8Chicken, breast, lean flesh, fried, no added fatMeat, poultry and game products and dishes · Cooked | 5.20g | 34.5 g | 80 g | 27.6 g | 663 kJ (158 kcal) |
By food group
All fish and seafood products and dishes Fish and seafood: most protein per 100 kJ
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Shark, fillet, without skin, baked, no added fatFish and seafood products and dishes · Cooked | 5.68g | 33.8 g | 100 g | 33.8 g | 595 kJ (142 kcal) |
| 2Shark, fillet, without skin, steamed, no added fatFish and seafood products and dishes · Cooked | 5.68g | 27.7 g | 100 g | 27.7 g | 488 kJ (117 kcal) |
| 3Lobster or crayfish, flesh, purchased steamed, poached or boiled, no added fatFish and seafood products and dishes · Cooked | 5.47g | 22.5 g | 100 g | 22.5 g | 411 kJ (98 kcal) |
| 4Crab, flesh, purchased steamed or boiledFish and seafood products and dishes · Cooked | 5.46g | 20.2 g | 100 g | 20.2 g | 370 kJ (88 kcal) |
| 5Whiting, King George, fillet, baked, no added fatFish and seafood products and dishes · Cooked | 5.45g | 28.2 g | 100 g | 28.2 g | 517 kJ (124 kcal) |
| 6Prawn, banana, aquacultured, purchased cookedFish and seafood products and dishes · Cooked | 5.41g | 23.2 g | 100 g | 23.2 g | 429 kJ (103 kcal) |
| 7Tuna, yellowfin, fillet, baked, no added fatFish and seafood products and dishes · Cooked | 5.37g | 32.0 g | 100 g | 32.0 g | 596 kJ (142 kcal) |
| 8Tuna, yellowfin, fillet, steamed, no added fatFish and seafood products and dishes · Cooked | 5.37g | 27.8 g | 100 g | 27.8 g | 518 kJ (124 kcal) |
By food group
All milk products and dishes Dairy: most protein per 100 kJ
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased proteinMilk products and dishes | 4.23g | 9.6 g | none defined | no standard serve | 227 kJ (54 kcal) |
| 2Cheese, cottageMilk products and dishes | 3.06g | 17.0 g | 120 g | 20.4 g | 556 kJ (133 kcal) |
| 3Milk, cow, fluid, skim (~0.15% fat)Milk products and dishes | 2.47g | 3.6 g | 260 g | 9.4 g | 146 kJ (35 kcal) |
| 4Cheese, cheddar, processed, reduced fat (~15%), added vitamin DMilk products and dishes | 2.13g | 22.4 g | none defined | no standard serve | 1,054 kJ (252 kcal) |
| 5Milk, cow, fluid, reduced fat (~1.5%), added omega 3 polyunsaturatesMilk products and dishes | 2.11g | 4.5 g | none defined | no standard serve | 213 kJ (51 kcal) |
| 6Cheese, cheddar, natural, reduced fat (~25%)Milk products and dishes | 2.06g | 27.9 g | 40 g | 11.2 g | 1,356 kJ (324 kcal) |
| 7Milk, cow, canned, evaporated, reduced fat (~2%)Milk products and dishes · Canned | 2.05g | 7.8 g | 130 g | 10.1 g | 380 kJ (91 kcal) |
| 8Cheese, parmesan, fresh, regular fatMilk products and dishes | 2.04g | 32.0 g | 40 g | 12.8 g | 1,565 kJ (374 kcal) |
By food group
All legume and pulse products and dishes Legumes and pulses: most protein per 100 kJ
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Flour, soya (soy)Legume and pulse products and dishes | 3.23g | 49.8 g | 30 g | 14.9 g | 1,543 kJ (369 kcal) |
| 2Bean, soya (soy), dried, boiled, drainedLegume and pulse products and dishes · Cooked | 2.20g | 13.5 g | 75 g | 10.1 g | 614 kJ (147 kcal) |
| 3Bean, red kidney, dried, boiled, drainedLegume and pulse products and dishes · Cooked | 2.07g | 7.9 g | 75 g | 5.9 g | 382 kJ (91 kcal) |
| 4Lentil, dried, boiled, drainedLegume and pulse products and dishes · Cooked | 1.90g | 7.3 g | 75 g | 5.5 g | 385 kJ (92 kcal) |
| 5Pea, split, dried, boiled, drainedLegume and pulse products and dishes · Cooked | 1.81g | 6.6 g | 75 g | 5.0 g | 364 kJ (87 kcal) |
| 6Bean, lima, dried, boiled, drainedLegume and pulse products and dishes · Cooked | 1.80g | 6.4 g | 75 g | 4.8 g | 355 kJ (85 kcal) |
| 7Bean, haricot, dried, boiled, drainedLegume and pulse products and dishes · Cooked | 1.77g | 8.2 g | 75 g | 6.2 g | 464 kJ (111 kcal) |
| 8Paste, soybeanLegume and pulse products and dishes | 1.68g | 12.9 g | none defined | no standard serve | 766 kJ (183 kcal) |
By food group
All egg products and dishes Eggs: most protein per 100 kJ
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Egg, chicken, white (albumen), hard-boiledEgg products and dishes · Cooked | 5.69g | 11.6 g | 120 g | 13.9 g | 204 kJ (49 kcal) |
| 2Egg, chicken, whole, poachedEgg products and dishes · Cooked | 2.36g | 13.1 g | 120 g | 15.7 g | 555 kJ (133 kcal) |
| 3Egg, chicken, whole, fried, no fat addedEgg products and dishes · Cooked | 2.36g | 14.3 g | 120 g | 17.2 g | 606 kJ (145 kcal) |
| 4Egg, chicken, whole, omega-3 polyunsaturate enriched, boiledEgg products and dishes · Cooked | 2.24g | 12.7 g | 120 g | 15.2 g | 568 kJ (136 kcal) |
| 5Egg, chicken, whole, hard-boiledEgg products and dishes · Cooked | 2.18g | 12.4 g | 120 g | 14.9 g | 569 kJ (136 kcal) |
| 6Egg, chicken, whole, scrambled, with regular fat cow's milk, no fat addedEgg products and dishes · Cooked | 2.14g | 10.8 g | none defined | no standard serve | 504 kJ (120 kcal) |
| 7Egg, chicken, yolk, hard-boiledEgg products and dishes · Cooked | 1.11g | 16.1 g | 120 g | 19.3 g | 1,450 kJ (347 kcal) |
By food group
All vegetable products and dishes Vegetables: most protein per 100 kJ
| Food | Protein per 100 kJ | Per 100 g | Standard serve | Protein per serve | Energy per 100 g |
|---|---|---|---|---|---|
| 1Mixed leafy greens, pre-packaged, all typesVegetable products and dishes | 4.07g | 2.2 g | 75 g | 1.6 g | 54 kJ (13 kcal) |
| 2Seaweed, boiled, drainedVegetable products and dishes · Cooked | 3.68g | 8.4 g | 75 g | 6.3 g | 228 kJ (54 kcal) |
| 3Bok choy, fried, no added fatVegetable products and dishes · Cooked | 3.19g | 3.6 g | 75 g | 2.7 g | 113 kJ (27 kcal) |
| 4Bok choy, steamedVegetable products and dishes · Cooked | 3.17g | 2.6 g | 75 g | 1.9 g | 82 kJ (20 kcal) |
| 5Kale, fried, no added fatVegetable products and dishes · Cooked | 3.07g | 4.7 g | 75 g | 3.5 g | 153 kJ (37 kcal) |
| 6Broccoli, fresh, baked, no added fatVegetable products and dishes · Cooked | 3.01g | 4.9 g | 75 g | 3.7 g | 163 kJ (39 kcal) |
| 7Cabbage, mustard, boiled, drainedVegetable products and dishes · Cooked | 3.00g | 2.4 g | 75 g | 1.8 g | 80 kJ (19 kcal) |
| 8Bean, broad, fresh, boiled, drainedVegetable products and dishes · Cooked | 2.94g | 7.4 g | 75 g | 5.5 g | 252 kJ (60 kcal) |
Filter
Find foods by protein, fibre and energy
Starts with foods that have at least 10 g of protein per standard serve, sorted by protein per kJ. Change any filter.
Show amounts
Protein, fibre and energy filters apply to the amount shown (per standard serve). A standard serve is the Australian Dietary Guidelines serve size for the food.
312 foods match, amounts per standard serve. 714 more have no standard serve. to include them.
| Food | Amount | Protein | Fibre | Energy | Protein per 100 kJ | Actions |
|---|---|---|---|---|---|---|
| Egg, chicken, white (albumen), rawEgg products and dishes | 137 g | 15.3 g | 0 g | 269 kJ (64 kcal) | 5.7 g | |
| Egg, chicken, white (albumen), hard-boiledEgg products and dishes | 120 g | 13.9 g | 0 g | 245 kJ (59 kcal) | 5.7 g | |
| Shark, fillet, without skin, baked, no added fatFish and seafood products and dishes | 100 g | 33.8 g | 0 g | 595 kJ (142 kcal) | 5.7 g | |
| Shark, fillet, without skin, steamed, no added fatFish and seafood products and dishes | 100 g | 27.7 g | 0 g | 488 kJ (117 kcal) | 5.7 g | |
| Shark, fillet, without skin, rawFish and seafood products and dishes | 137 g | 33.7 g | 0 g | 595 kJ (142 kcal) | 5.7 g | |
| Duck, breast, lean, fried, no added fatMeat, poultry and game products and dishes | 80 g | 22.4 g | 0 g | 403 kJ (96 kcal) | 5.6 g | |
| Duck, lean flesh, baked, no added fatMeat, poultry and game products and dishes | 80 g | 22.6 g | 0 g | 409 kJ (98 kcal) | 5.5 g | |
| Duck, breast, lean flesh, rawMeat, poultry and game products and dishes | 114 g | 24.2 g | 0 g | 437 kJ (104 kcal) | 5.5 g | |
| Ostrich, fan fillet, rawMeat, poultry and game products and dishes | 106 g | 24.8 g | 0 g | 449 kJ (107 kcal) | 5.5 g | |
| Buffalo, swamp, topside, rawMeat, poultry and game products and dishes | 79 g | 19.4 g | 0 g | 354 kJ (85 kcal) | 5.5 g | |
| Prawn, endeavour, wild, flesh, rawFish and seafood products and dishes | 125 g | 28.0 g | 0 g | 510 kJ (122 kcal) | 5.5 g | |
| Lobster or crayfish, flesh, purchased steamed, poached or boiled, no added fatFish and seafood products and dishes | 100 g | 22.5 g | 0 g | 411 kJ (98 kcal) | 5.5 g |
Showing 1 to 12 of 312
Method
How the ranking is calculated
- Protein per 100 kJ = protein (g per 100 g) ÷ energy (kJ per 100 g) × 100. Energy includes dietary fibre.
- Foods under 50 kJ per 100 g are not ranked. At near-zero energy the ratio is unstable.
- A food made only of protein would score about 5.9 g per 100 kJ, because protein supplies 17 kJ per gram.
- The ranking covers 953 cooked and ready-to-eat foods out of 1,588 in the tables. Use the filter above to include raw and dried foods.
- The ratio describes one property of a food. It says nothing about fibre, vitamins, minerals or how filling a food is.
Related: high protein foods per 100 g and per serve, high fibre foods, compare foods side by side, high protein recipes and the protein intake calculator.
Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.