Foods With More Protein Than a Chicken Breast
Foods With More Protein Than a Chicken Breast (Ranked, With Cook-Ready Guidance)
If you’re trying to get more protein without defaulting to another chicken breast, you’re not alone. Chicken is reliable, affordable, and versatile—but it isn’t the only efficient way to stock your plate with protein. The payoff for looking beyond it is simple: more options for dinner, more variety on your weekly menu, and in many cases more protein per calorie than chicken offers.
This guide focuses on whole foods you can buy at any decent grocery store and cook on a weeknight. I’ve ranked them from highest to lowest by “protein per 100 calories,” a practical measure for home cooks who want maximum protein without pushing calories too high. For context, a cooked, skinless chicken breast averages about 26 grams of protein per 3 ounces (85 g), ~31 g per 100 g, and about 18–19 grams of protein per 100 calories (it varies a little by brand and cooking method). Everything below beats that efficiency number unless noted.
I’ll also include a quick “what you’ll taste,” “how to cook it,” and “smart buying/cooking notes” so you can actually put this to work tonight.
How We’re Measuring—And Why It Matters
Protein comparisons can get confusing fast. Per ounce? Per serving? Per cup? To keep it honest and useful, I’m leaning on protein per 100 calories for the ranking. Here’s why:
- Per 100 calories tells you how much protein you get for the “budget” you spend. If you’re watching energy intake or trying to hit protein targets without feeling stuffed, it’s a better planning metric than “per cup” or “per serving,” which can hide variations in water or fat.
- I still include typical cooked 3-ounce protein numbers so the portions make sense in a skillet.
- All foods here are considered cooked weights unless noted. Cooking drives off water and concentrates protein slightly; methods that add fat (deep-frying, heavy butter) will drop protein-per-calorie efficiency.
The Leaderboard: Whole Foods With More Protein per 100 Calories Than Chicken
1) Shrimp (and Prawns)
- Protein per 100 calories: ~24 g
- Protein per 3 oz, cooked: ~20–21 g
- Flavor & texture: Mild, sweet, quick-cooking; firm when done right.
- How to use: Stir-fries, quick sautés, curry, tacos, pasta “boost,” or chilled with lemon.
- Notes: Very fast to overcook; pull when opaque and curled into a loose “C.” If they look like a tight “O,” they’re tough.
Why it beats chicken: You get more protein for the same calories, making shrimp a strong choice when you want a lighter plate that still lands your protein goal.
2) Very Lean White Fish (Cod, Haddock, Pollock)
- Protein per 100 calories: ~23–24 g
- Protein per 3 oz, cooked: ~19–21 g
- Flavor & texture: Clean, delicate, flaky; takes seasoning well.
- How to use: Sheet-pan fillets with lemon and herbs; simple pan-sear; chowders and stews.
- Notes: Because these are lean, overcooking dries them out. Pull at opaque flakes and 130–135°F internal in thicker fillets.
Why it beats chicken: Outstanding protein density with low fat and a neutral flavor that plays well with pantry spices.
3) Halibut
- Protein per 100 calories: ~22 g
- Protein per 3 oz, cooked: ~22–23 g
- Flavor & texture: Buttery, meaty flakes; a little richer than cod.
- How to use: Pan-sear with a quick pan sauce; grill if the fillet is thick enough.
- Notes: It’s pricier. Treat it gently and cook to medium; carryover heat will finish it.
Why it beats chicken: A touch less efficient than cod and haddock but still ahead of chicken per calorie—with a fuller, steak-like bite.
4) Tuna (Yellowfin/Albacore; Fresh or Canned in Water)
- Protein per 100 calories: ~21–22 g
- Protein per 3 oz, cooked/drained: ~24–26 g
- Flavor & texture: Meaty, assertive; fresh steaks are dense, canned tuna is flaky.
- How to use: Seared tuna steaks; canned tuna in salads, melts, pasta, or rice bowls.
- Notes: For canned, choose water-packed for better protein-per-calorie efficiency. Drain well.
Why it beats chicken: On a per-calorie basis, tuna edges chicken, and the pantry convenience makes it a weekday workhorse.
5) Turkey Breast (Skinless)
- Protein per 100 calories: ~21–22 g
- Protein per 3 oz, cooked: ~26–27 g
- Flavor & texture: Familiar and lean; a little firmer than chicken.
- How to use: Roasts, cutlets, tacos, stir-fries; anywhere you’d use chicken breast.
- Notes: Avoid dryness with quick sears or moist heat (braise cubes, poach cutlets). Slice across the grain.
Why it beats chicken: Slightly higher protein efficiency than chicken breast, especially in the leanest cuts.
6) Egg Whites
- Protein per 100 calories: ~21 g
- Protein per 3 oz / ~5 whites (cooked): ~15–17 g
- Flavor & texture: Clean taste; sets soft to firm depending on method.
- How to use: Scrambles, omelets, frittatas, or folded into grains for a protein bump.
- Notes: Add whole eggs or a little cheese/herbs for flavor and better satiety; whites alone can taste flat.
Why it beats chicken: Very efficient per calorie, easy to cook in minutes, and flexible in breakfast or bowls.
7) Seitan (Vital Wheat Gluten)
- Protein per 100 calories: ~20–22 g (varies by brand and moisture)
- Protein per 3 oz, cooked: ~20–25 g
- Flavor & texture: Savory, chewy—takes on sauces like a sponge.
- How to use: Stir-fries, kebabs, “cutlets,” saucy skillet meals.
- Notes: Not suitable for gluten-free diets. Complement with lysine-rich foods (legumes, dairy, eggs) for a stronger amino acid profile.
Why it beats chicken: When you choose lean, minimally oiled seitan, protein per calorie can meet or slightly beat chicken—handy for plant-forward cooking.
8) Rabbit
- Protein per 100 calories: ~20–21 g
- Protein per 3 oz, cooked: ~24–27 g
- Flavor & texture: Mild, clean, lean; closer to chicken than to gamey meats.
- How to use: Braises, stews, or quick sears for loins and saddles; great with herbs and wine-based sauces.
- Notes: Because it’s very lean, moist cooking methods help. If you’re new to it, start with braises.
Why it beats chicken: Lean and protein-dense with a gentle flavor—useful if you want poultry-like results without poultry.
9) Crab (Blue, Dungeness, King; Picked Meat)
- Protein per 100 calories: ~19–20 g
- Protein per 3 oz, cooked: ~16–18 g
- Flavor & texture: Sweet, briny, delicate; soft flakes.
- How to use: Cakes, salads, pastas, fried rice, bisques.
- Notes: Watch sodium in pasteurized tubs; drain and pat dry before mixing.
Why it beats chicken: A modest win on protein efficiency, with lots of flavor for small portions.
10) Lobster
- Protein per 100 calories: ~19 g
- Protein per 3 oz, cooked: ~16–19 g
- Flavor & texture: Sweet, dense, slightly springy.
- How to use: Simple steamed with lemon, tossed into light pasta, or folded into warm rice.
- Notes: Butter is classic but bumps calories; olive oil and lemon keep the protein edge intact.
Why it beats chicken: Still slightly more protein per calorie than chicken—useful for special meals that don’t blow your macro plan.
Dried & Concentrated “Special Cases”
These foods aren’t “everyday entrées” in the same way a fillet or cutlet is, but they can supercharge the protein count in fast meals. For fairness, I’m ranking them by the same measure.
A) Whey or Casein Isolate Powder
- Protein per 100 calories: ~22–25 g (brand dependent)
- How to use: Smoothies, stirred into yogurt or oats, whisked into pancakes or waffles, shaken with milk or water.
- Notes: Look for short ingredient lists if you prefer fewer additives. Casein mixes thicker; whey blends easily.
Why it beats chicken: Extremely high protein per calorie with zero prep time.
B) Beef or Turkey Jerky (Low-Fat, Low-Sugar)
- Protein per 100 calories: ~20–30 g (wide range by brand)
- How to use: Snacks, chopped over salads or rice bowls, trail food.
- Notes: Sodium can be high; check labels. Great for travel days when cooking isn’t happening.
Why it beats chicken: Dehydration concentrates protein, making jerky one of the most efficient portable sources around.
C) Canned Anchovies (Drained)
- Protein per 100 calories: ~18–22 g
- How to use: Melt into sauces, dressings, and sautés; they disappear and leave savory depth.
- Notes: Salty. Rinse if you want to pull the salt down a bit without losing umami.
Why it beats chicken: Comparable to or above chicken per calorie, with a big flavor payoff in tiny amounts.
Why Some Popular “High-Protein” Foods Don’t Actually Beat Chicken
This isn’t about shaming good ingredients. It’s about honesty. Plenty of kitchen staples are excellent protein sources but don’t surpass chicken breast on our per-calorie yardstick. Keep them in rotation; just know where they stand.
Lean Beef (Top Sirloin, Eye of Round)
- Protein per 100 calories: ~17–19 g
- Protein per 3 oz, cooked: ~22–26 g
- Bottom line: Very solid protein and iron, just not more efficient than chicken per calorie unless you pick the very leanest cuts and trim hard.
Salmon & Trout
- Protein per 100 calories: ~12–15 g
- Protein per 3 oz, cooked: ~21–23 g
- Bottom line: They lose on protein-per-calorie due to healthy fats, but they win on omega-3s and flavor. Keep them.
Greek Yogurt (Nonfat Plain)
- Protein per 100 calories: ~16–17 g
- Per ¾–1 cup: ~17–23 g protein depending on brand/size
- Bottom line: Excellent, versatile, and easy—but slightly less protein-efficient than chicken. Still a staple for breakfasts and sauces.
Cottage Cheese (Low-Fat)
- Protein per 100 calories: ~14–16 g
- Per cup: ~24–28 g
- Bottom line: Great snack or bowl base. Not quite beating chicken per calorie, but convenient and satisfying.
Milk (Skim)
- Protein per 100 calories: ~10 g
- Per cup: ~8–10 g
- Bottom line: Useful for shakes and cooking, but not a chicken-beater on efficiency.
Cheese (Parmesan, Cheddar, etc.)
- Protein per 100 calories: ~7–10 g (varies; Parmesan is protein-dense by weight but also calorie-dense)
- Bottom line: Fantastic for flavor; not efficient for protein per calorie.
Nut & Seed Butters
- Protein per 100 calories: ~3–5 g
- Bottom line: Great fats and flavor; not protein-dense for the calories. Use for energy, not for protein efficiency.
Legumes & Vegetables (Lentils, Peas, Artichokes, Guava)
- Protein per 100 calories: typically well below chicken
- Bottom line: Terrific fiber, micronutrients, and satiety. Pair them with the leaders above or mix and match for complete amino acids in plant-forward meals.
Practical Cooking Notes So You Keep the Advantage
1) Don’t give the efficiency away in the pan.
Deep-frying or pan-frying in heavy oil swings the calorie side of the equation. Quick sears with modest oil, poaching, steaming, grilling, baking, or air-frying help keep protein-per-calorie high.
2) Season boldly without adding lots of fat.
Citrus, vinegars, mustard, chiles, garlic, ginger, fresh herbs, peppercorns, and spice blends deliver a lot of flavor for almost no calories. For richness, finish with a teaspoon of olive oil rather than tablespoons of butter.
3) Watch temperature on lean proteins.
Lean fish and turkey breast dry out fast. Pull white fish near 130–135°F, tuna to the doneness you prefer (many like seared), shrimp as soon as they turn opaque and curl lightly, and turkey cutlets when juices run clear and fibers stay moist.
4) Remember that sodium can creep up.
Jerky, crab in tubs, canned tuna, anchovies—these can run salty. Rinse where it makes sense, and balance the day’s meals accordingly.
5) Batch-cook the base, change the finish.
Cook a pound of shrimp, a tray of white fish, or a few turkey cutlets with neutral seasoning. Through the week, finish portions with different “quick sauces”: lemon-capers, chili-garlic, salsa verde, yogurt-dill, or miso-ginger.
How to Build High-Protein Plates That Feel Balanced
Aim for three elements: the protein anchor, a fiber-rich base, and a bright topper.
- Protein anchors: anything from the leaderboard—shrimp, cod, tuna, turkey breast, egg whites folded into grains, seitan in a stir-fry.
- Fiber-rich base: beans, lentils, farro, brown rice, barley, quinoa, roasted vegetables, or a crunchy salad mix. Even if the base isn’t a protein “leader,” it supports fullness and adds texture.
- Bright toppers: quick pickles, citrus wedges, chopped herbs, peppers, scallions, kimchi, salsa, or a spoon of yogurt sauce. These keep lean protein from feeling spartan.
A note on satiety: Super-lean meals sometimes feel a little light. If you’re hungry again too soon, add slow, small fats: a few olives, a sprinkle of nuts, a teaspoon of olive oil, or a little avocado. You’ll keep calories reasonable and stay satisfied.
Buying & Storage Tips (So You Always Have a Protein Ace Up Your Sleeve)
- Freezer staples: Bags of raw shrimp (peeled, deveined), vacuum-sealed white fish fillets, and containers of turkey breast cutlets freeze well and thaw quickly. Keep them portioned so you can pull only what you need.
- Canned pantry anchors: Tuna in water, crab, and anchovies live well on the shelf. Rotate stock so you always have a fast protein fix for salads, pasta, and rice bowls.
- Jerky for “no-kitchen” days: If you’re on the road, jerky plus a piece of fruit can hold you over without wrecking your plan.
- Egg whites: Cartons last longer than shell-separating on busy mornings. They also fold neatly into grain skillets or soups.
- Seitan: If you’re plant-forward, stock a couple of brands to learn which texture you like best. Some are firmer, some are spongier.
Quick Reference: Ranked, Highest to Lowest (Protein per 100 Calories)
Whole-food mains
- Shrimp / prawns (~24 g)
- Cod, haddock, pollock (~23–24 g)
- Halibut (~22 g)
- Tuna, water-packed or fresh (~21–22 g)
- Turkey breast, skinless (~21–22 g)
- Egg whites (~21 g)
- Seitan (~20–22 g; brand/method matter)
- Rabbit (~20–21 g)
- Crab (~19–20 g)
- Lobster (~19 g)
Concentrated “special case” add-ins
- Whey/casein isolate (~22–25 g; brand dependent)
- Lean jerky (~20–30 g; watch sodium)
- Anchovies (~18–22 g; salty but tiny portions go far)
Chicken breast for comparison
- ~18–19 g protein per 100 calories (about 26 g protein per 3 oz cooked)
Frequently Asked Kitchen Questions
“If shrimp beats chicken per calorie, why does 3 ounces of shrimp have less protein than 3 ounces of chicken?”
Water. Shrimp and many white fish carry more water in the cooked portion, so per ounce they look lower. But because they’re so lean, per calorie they deliver more protein. If you’re tracking macros by calories, shrimp and white fish give you more protein “return” for your calorie “spend.”
“What cooking mistakes cost me the most protein efficiency?”
Adding lots of fat during cooking and overcooking lean cuts. A heavy, buttery pan sauce on a lean fillet quickly tilts the protein-per-calorie math. Use modest oil, keep cook times short, and finish with acid and herbs.
“Are plant-based options realistic if I want chicken-level protein?”
Yes—especially seitan when used with light cooking fats. It can meet or beat chicken on protein efficiency. For a stronger amino acid profile, pair with beans, soy foods, dairy, or eggs across the day.
“Do I need to worry about mercury or other fish concerns?”
If you eat a varied mix—white fish, shellfish, some tuna, some salmon—you spread out risk while getting different nutrients. For canned tuna, rotate with other seafoods, and favor light tuna more often than albacore if you eat it frequently.
“How do I keep very lean proteins from tasting bland?”
Use salt smartly, layer acids (lemon, lime, vinegars), and bring in aromatics—garlic, ginger, chilies, scallions, herbs, crushed spices. A teaspoon of olive oil at the end can carry flavors without denting your protein edge.
The Bottom Line for Home Cooks
Chicken breast is a strong standard, but it isn’t the ceiling. When you rank foods by protein per 100 calories, shrimp and lean white fish sit at the top, followed closely by tuna and turkey breast. Egg whites, seitan, rabbit, crab, and lobster round out a lineup that helps you hit big protein numbers without dragging calories up.
Keep a few of these on hand—some in the freezer, some in the pantry—and you’ve always got a fast path to a high-protein plate. Season simply, cook gently, finish brightly, and you’ll enjoy more variety with the same (or better) protein power you expect from chicken.
