— Free Printable Download
The Complete Protein Per Food Chart
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.
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.
30+ Protein Foods
Meat, poultry, fish, seafood, eggs, dairy, plant proteins, snacks and supplements.
Protein Per 100 Calories
The efficiency column that shows which foods give the most protein for the fewest calories.
Fat Loss & Muscle Gain
Use high-efficiency foods to stay full in a deficit, higher-calorie ones to build.
Protein Targets By Goal
Evidence-based daily protein ranges (g/kg) so you know exactly how much to aim for.
Print-Ready PDF
Clean, light design made to print for the fridge or keep on your phone for shopping.
Top 8 Most Efficient Foods
A ready-made shortlist of the best protein-per-calorie foods for cutting.
— Inside the Chart
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.
See the Picks
On-the-Go
Best Protein Bars
High-protein, sensible-calorie bars for when you can't cook — reviewed and ranked so you skip the sugar traps.
See the Picks
Free Tool
Protein Intake Calculator
Find your exact daily protein target in grams based on your body weight and goal, then use the chart to hit it.
Get Your Number
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.
Evidence-informed — nutrition values from standard food-composition data, protein targets from meta-analysis research.
Practical — real serving sizes and common foods, not lab abstractions.
Goal-aware — the efficiency column makes fat loss and muscle gain decisions obvious.
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?
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Get the Free Chart ↑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.