Foods with the most protein per calorie
Which foods have the most protein per calorie?
Of the 25 high-protein foods and drinks we compared, the most protein per calorie comes from Shrimp (27 g protein, 112 kcal), Fairlife Nutrition Plan High Protein Shake Chocolate (30 g protein, 150 kcal) and Nurri Ultra-Filtered Milk Shake Chocolate (30 g protein, 150 kcal). Every number is per serving as labeled.
25 high-protein foods and drinks, each linked to its nutrition label · Updated
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1
Whole food
Shrimp
4 oz (113 g)
27 g protein
112 kcal · 125.5 mg sodium
24.2 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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2
Fairlife
Nutrition Plan High Protein Shake Chocolate
1 Bottle
30 g protein
150 kcal · 1 g fiber · 2 g sugar · 230 mg sodium
20 g protein per 100 kcal
fairlife.com · checked Sep 2026
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3
Nurri
Ultra-Filtered Milk Shake Chocolate
1 can (11 fl oz)
30 g protein
150 kcal · 1 g fiber · 1 g sugar · 250 mg sodium
20 g protein per 100 kcal
target.com · checked Sep 2026
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4
Nurri
Ultra-Filtered Milk Shake Vanilla
1 can (11 fl oz)
30 g protein
150 kcal · 0 g fiber · 1 g sugar · 180 mg sodium
20 g protein per 100 kcal
m.media-amazon.com · checked Sep 2026
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5
Whole food
Chicken Breast
1 breast (112 g)
34.5 g protein
185 kcal · 0 g fiber · 0 g sugar · 83 mg sodium
18.8 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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6
Premier Protein
Protein Shake Chocolate
1 Shake (11.5 fl oz)
30 g protein
160 kcal · 2 g fiber · 1 g sugar · 230 mg sodium
18.8 g protein per 100 kcal
premierprotein.com · checked Sep 2026
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7
Premier Protein
Protein Shake Chocolate Peanut Butter
1 Shake (11 fl oz)
30 g protein
160 kcal · 2 g fiber · 1 g sugar · 380 mg sodium
18.8 g protein per 100 kcal
target.scene7.com · checked Sep 2026
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8
Premier Protein
Coffeehouse Protein Shake Cafe Latte
1 Shake (11.5 fl oz)
30 g protein
160 kcal · 0.5 g fiber · 1 g sugar · 260 mg sodium
18.7 g protein per 100 kcal
premierprotein.com · checked Sep 2026
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9
Premier Protein
Protein Shake Caramel
1 Shake (11 fl oz)
30 g protein
160 kcal · 0 g fiber · 1 g sugar · 350 mg sodium
18.7 g protein per 100 kcal
premierprotein.com · checked Sep 2026
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10
Premier Protein
Protein Shake Vanilla
1 Shake (11.5 fl oz)
30 g protein
160 kcal · 0 g fiber · 1 g sugar · 250 mg sodium
18.7 g protein per 100 kcal
premierprotein.com · checked Sep 2026
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11
Fairlife
Core Power Elite High Protein Milk Shake Chocolate
1 bottle (14 fl oz / 414 mL)
42 g protein
230 kcal · 2 g fiber · 7 g sugar · 260 mg sodium
18.3 g protein per 100 kcal
fairlife.com · checked Sep 2026
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12
Fairlife
Core Power Elite High Protein Milk Shake Vanilla
1 Bottle
42 g protein
230 kcal · 0 g fiber · 8 g sugar · 250 mg sodium
18.3 g protein per 100 kcal
fairlife.com · checked Sep 2026
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13
Oikos
Pro Protein Shake Vanilla
1 bottle (355 mL)
30 g protein
170 kcal · 5 g fiber · 1 g sugar · 210 mg sodium
17.6 g protein per 100 kcal
oikos.com · checked Sep 2026
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14
Whole food
Greek Yogurt
1 container (170 g)
17.5 g protein
104 kcal · 0 g fiber · 5.5 g sugar · 61 mg sodium
16.8 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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15
Whole food
Grilled Chicken
1 medium breast (120 g)
35.5 g protein
211 kcal · 0 g fiber · 0 g sugar · 424 mg sodium
16.8 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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16
Oikos
Pro Protein Shake Chocolate
1 bottle (355 mL)
30 g protein
180 kcal · 6 g fiber · 1 g sugar · 240 mg sodium
16.7 g protein per 100 kcal
oikos.com · checked Sep 2026
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17
Fairlife
Core Power High Protein Milk Shake Chocolate
1 Bottle (14 fl oz)
26 g protein
170 kcal · 2 g fiber · 5 g sugar · 260 mg sodium
15.3 g protein per 100 kcal
fairlife.com · checked Sep 2026
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18
Fairlife
Core Power High Protein Milk Shake Vanilla
1 Bottle (14 fl oz)
26 g protein
170 kcal · 1 g fiber · 5 g sugar · 260 mg sodium
15.3 g protein per 100 kcal
fairlife.com · checked Sep 2026
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19
Whole food
Rotisserie Chicken
1 breast (130 g)
34.5 g protein
228 kcal · 0 g fiber · 0.1 g sugar · 428 mg sodium
15 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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20
Whole food
Chicken Thigh
1 thigh (113 g)
28 g protein
202.5 kcal · 0 g fiber · 0 g sugar · 120 mg sodium
13.8 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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21
Whole food
Steak
3.5 oz (100 g)
29 g protein
219 kcal · 0 g fiber · 0 g sugar · 58 mg sodium
13.2 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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22
Whole food
Cottage Cheese
1/2 cup (113 g)
12 g protein
91.5 kcal · 0 g fiber · 4.5 g sugar · 348 mg sodium
12.9 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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23
Chobani
Complete Greek Yogurt Drink Strawberries & Cream
1 Bottle (10 fl oz, 296 mL)
20 g protein
170 kcal · 1 g fiber · 11 g sugar · 115 mg sodium
11.8 g protein per 100 kcal
redsky.target.com · checked Sep 2026
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24
Whole food
Pork Chop
1 chop (112 g)
30 g protein
256.5 kcal · 0 g fiber · 0 g sugar · 96.5 mg sodium
11.7 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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25
Whole food
Salmon
1 fillet (135 g)
30 g protein
278 kcal · 0 g fiber · 0 g sugar · 82.5 mg sodium
10.7 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
How this list works
- What made the list. At least 5 g of protein per serving, from the packaged picks in Plenish's Explore tab.
- Per serving as labeled. One serving, the way the brand's nutrition label lists it. Flavors and recipes change, so check the label before you buy.
- Checked against the label. Each item links to the brand's nutrition label, a retailer page that shows it, or USDA FoodData Central for whole foods. Numbers were checked in September 2026.
- Not a health score. This is a comparison of what's on the label, not diet or medical advice. Plenish isn't paid by any brand on this list.
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