30+ foods ranked by protein — plus the one column nobody shows you: protein per 100 calories. Print it, pin it to the fridge, and never guess your protein again. Free.
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The Iron Verdict
Protein Per Food — The Complete Chart
30+ foods · ranked by protein & protein per 100 kcal
— What You Get
More Than a List of Foods
Most protein charts just list grams. This one ranks foods by efficiency so you can pick the right protein for fat loss or muscle gain in seconds.
The efficiency column that shows which foods give the most protein for the fewest calories.
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Fat Loss & Muscle Gain
Use high-efficiency foods to stay full in a deficit, higher-calorie ones to build.
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Protein Targets By Goal
Evidence-based daily protein ranges (g/kg) so you know exactly how much to aim for.
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Print-Ready PDF
Clean, light design made to print for the fridge or keep on your phone for shopping.
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Top 8 Most Efficient Foods
A ready-made shortlist of the best protein-per-calorie foods for cutting.
— Inside the Chart
Running until 18 September 2026
Legion's Labor Day sale is live: buy one, get the second 50% off sitewide, and orders over $119 add free gifts. Verified on their store on 5 September 2026. We earn a commission if you buy through us.
Disclosure: every product here is a Legion product and we earn a commission if you buy through these links, at no extra cost to you. The link is what credits us; the code is what gets you the discount, so use both. Our dosing guidance comes from published human trials and is not changed by the commission.
What's Inside
✓ Meat & poultry
✓ Fish & seafood
✓ Eggs & dairy
✓ Plant proteins
✓ Snacks & supplements
✓ Protein targets by goal
— Hit Your Target Faster
Tested Protein Picks & Tools
Whole foods first — but a good protein powder makes hitting a high target easy. These are our evidence-based reviews and calculators.
Best Reviewed
Best Whey Protein
Our tested picks for the highest protein-per-calorie whey powders — the fastest way to add 25 g of protein to any day.
As an affiliate, The Iron Verdict may earn a commission from qualifying purchases at no extra cost to you.
— Why Trust This Chart
The Iron Verdict Approach
Same standard as everything else on The Iron Verdict — no fad diets, no gimmicks.
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Evidence-informed — nutrition values from standard food-composition data, protein targets from meta-analysis research.
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Practical — real serving sizes and common foods, not lab abstractions.
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Goal-aware — the efficiency column makes fat loss and muscle gain decisions obvious.
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Built to keep — a reference you'll come back to every grocery run and meal prep.
— FAQ
Frequently Asked Questions
Yes. The Iron Verdict's protein per food chart is completely free — you only need to provide your name and email to receive the printable PDF.
It ranks foods by protein efficiency — how much protein you get for every 100 calories. A high score means more protein for fewer calories, which is ideal for fat loss and staying full in a calorie deficit.
Over 30 common protein foods across meat, poultry, fish, seafood, eggs, dairy, plant proteins, snacks and supplements — each with serving size, protein grams, calories and protein per 100 calories.
Yes. The chart is a clean, print-ready PDF designed to pin on your fridge or keep on your phone for grocery shopping and meal prep.
Values are standard food-composition estimates (USDA-style, cooked or as-consumed). Actual values vary with brand, cut and portion size.
Yes. The chart includes evidence-based daily protein ranges (g/kg) by goal — general health, muscle building, fat loss and adults over 50 — so you know how much to aim for.
Ready for the Complete Chart?
Enter your name and email above to get the free printable protein per food chart instantly.
This chart is for educational purposes only and does not replace medical or nutritional advice. Always adjust calories, macros and ingredients to your individual needs.
The printed version
The Protein Reference Guide
The same 64 foods ranked by protein per 100 calories, plus a daily target table by bodyweight and the formula for building any 30 g meal — in a format you keep beside the kitchen scale instead of in a tab.
