Chicken, fish, eggs and meat are the most protein-dense everyday foods. This list ranks the cooked forms by protein per 100 g, so you can see which ones give you the most protein for the fewest calories. Top pick: Bacon (cooked), with 37 g protein per 100 g.
| # | Food | Protein / 100 g | Calories / 100 g | Typical serving |
|---|---|---|---|---|
| 1 | Bacon (cooked) | 37 g | 541 kcal | 1 slice (8 g): 3 g, 43 kcal |
| 2 | Chicken Breast (boiled) | 31 g | 165 kcal | 1 breast (150 g): 46.5 g, 248 kcal |
| 3 | Chicken Breast (grilled) | 31 g | 165 kcal | 1 piece (100 g): 31 g, 165 kcal |
| 4 | Turkey Breast (grilled) | 30 g | 150 kcal | 1 piece (120 g): 36 g, 180 kcal |
| 5 | Tuna (boiled) | 29.9 g | 132 kcal | 1 fillet (120 g): 35.9 g, 158 kcal |
| 6 | Mutton, lean (boiled) | 29.2 g | 206 kcal | 1 piece (120 g): 35 g, 247 kcal |
| 7 | Beef, lean (boiled) | 29 g | 188 kcal | 1 piece (120 g): 34.8 g, 226 kcal |
| 8 | Turkey Breast (boiled) | 29 g | 135 kcal | 1 piece (120 g): 34.8 g, 162 kcal |
| 9 | Chicken Drumstick (cooked) | 28.3 g | 172 kcal | 1 drumstick (44 g): 12.5 g, 76 kcal |
| 10 | Air Fried Chicken Wings | 27 g | 220 kcal | 1 wing (34 g): 9.2 g, 75 kcal |
| 11 | Chicken Wings (cooked) | 26.9 g | 290 kcal | 1 wing (34 g): 9.1 g, 99 kcal |
| 12 | Mutton Liver (cooked) | 26.5 g | 169 kcal | 1 piece (60 g): 15.9 g, 101 kcal |
| 13 | Tilapia (boiled) | 26.2 g | 128 kcal | 1 fillet (120 g): 31.4 g, 154 kcal |
| 14 | White Fish, lean (boiled) | 26.2 g | 128 kcal | 1 fillet (120 g): 31.4 g, 154 kcal |
| 15 | Chicken Thigh (boiled) | 26 g | 209 kcal | 1 thigh (90 g): 23.4 g, 188 kcal |
| 16 | Chicken Tikka | 26 g | 210 kcal | 1 piece (100 g): 26 g, 210 kcal |
| 17 | Pork Chop (cooked) | 25.7 g | 231 kcal | 1 chop (120 g): 30.8 g, 277 kcal |
| 18 | Pomfret (boiled) | 25.4 g | 146 kcal | 1 piece (120 g): 30.5 g, 175 kcal |
| 19 | Salmon (boiled) | 25.4 g | 232 kcal | 1 fillet (120 g): 30.5 g, 278 kcal |
| 20 | Mackerel (Bangda, cooked) | 25 g | 180 kcal | 1 katori (100 g): 25 g, 180 kcal |
| 21 | Tandoori Chicken | 25 g | 175 kcal | 1 piece (100 g): 25 g, 175 kcal |
| 22 | Sardines (canned in oil, drained) | 24.6 g | 208 kcal | 1 can (92 g): 22.6 g, 191 kcal |
| 23 | Chicken Liver (boiled) | 24.5 g | 167 kcal | 1 piece (60 g): 14.7 g, 100 kcal |
| 24 | Katla Fish (boiled) | 24.5 g | 145 kcal | 1 piece (120 g): 29.4 g, 174 kcal |
| 25 | Prawns (boiled) | 24 g | 99 kcal | 1 katori (100 g): 24 g, 99 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
For fat loss, pick from the top of the list and check the calories column: boiled or grilled chicken breast, tuna and white fish give 25–30 g protein for well under 200 kcal. Curries, fried and butter-based dishes carry the same protein with far more fat.
Per 100 g, the top five are Bacon (cooked) (37 g), Chicken Breast (boiled) (31 g), Chicken Breast (grilled) (31 g), Turkey Breast (grilled) (30 g), Tuna (boiled) (29.9 g). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
Most people building muscle do well on about 1.6 g of protein per kg of body weight a day (roughly 110 g for a 70 kg adult), spread over 3–4 meals of 25–40 g each. More than about 2.2 g per kg adds little extra benefit.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.