High protein foods: which everyday foods give the most protein for the calories?
Key takeaways
- Lean meat and fish: about 19–26 g protein per 100 g; eggs and firm tofu: about 13 g
- For protein without many calories, check protein per 100 kcal: canned tuna, tilapia, chicken breast and shrimp lead
- When losing weight, aim for 1.6 g of protein per kg of target weight, spread over every meal
The high protein foods that are easiest to find in Thailand are chicken breast, fish, shrimp, lean pork, lean beef, eggs, milk, tofu and soybeans. Lean meat and fish give about 19–26 g of protein per 100 g, a whole egg about 13 g and firm white tofu about 13 g, according to Mahidol University's Institute of Nutrition. If you want a lot of protein without many calories, also look at protein per 100 kcal. The tables below show both.
In this guide (6 sections)
- Which high protein foods can you buy in Thailand?
- Where else can you get protein if you do not want meat at every meal?
- How do you choose high protein, low calorie foods?
- How much protein do you need a day, and what does that look like as food?
- Want ready-to-eat high protein meals? How to choose
- How do you eat high protein foods every day without much effort?
Which high protein foods can you buy in Thailand?
Most high protein foods come from meat, fish, seafood, eggs and dairy. Among plant foods, soybeans and soy products such as tofu give the most. The table uses figures from the Thai Food Composition Database of the Institute of Nutrition, Mahidol University (INMU), which tests foods sold in Thailand. It is sorted by protein per 100 kcal, highest first.
| Food (per 100 g) | Calories | Protein | Protein per 100 kcal |
|---|---|---|---|
| Tuna canned in water, drained | 111 kcal | 26.1 g | 23.5 g |
| Beef tenderloin, raw | 99 kcal | 22.6 g | 22.8 g |
| Nile tilapia (pla nil), raw | 87 kcal | 19.4 g | 22.3 g |
| Chicken breast, skinless, raw | 112 kcal | 24.9 g | 22.2 g |
| Banana shrimp, boiled | 104 kcal | 22.3 g | 21.5 g |
| Egg white, raw | 51 kcal | 10.2 g | 20.0 g |
| Lean pork, raw | 124 kcal | 21.1 g | 17.0 g |
| Short mackerel (pla too), raw | 127 kcal | 21.2 g | 16.7 g |
| Pork loin, raw | 149 kcal | 22.7 g | 15.3 g |
| Whole egg, raw | 133 kcal | 13.0 g | 9.8 g |
| Minced pork, raw | 229 kcal | 18.2 g | 7.9 g |
| Chicken thigh, raw | 212 kcal | 15.6 g | 7.4 g |
Foods with similar protein can be very different in calories, and fat is the reason. Skinless chicken breast has 1.4 g of fat per 100 g, while chicken thigh has 15.6 g, so the thigh has almost twice the calories.
Where else can you get protein if you do not want meat at every meal?
Besides meat, you can get protein from eggs, milk, yogurt, soybeans, tofu, edamame and other beans. Per 100 g, most of these give less protein than meat, and some come with more carbs or fat. Here is how they compare.
| Food | Calories | Protein | Protein per 100 kcal |
|---|---|---|---|
| Greek yogurt, low fat, plain, 100 g | 73 kcal | 10.0 g | 13.6 g |
| Firm white tofu, 100 g | 126 kcal | 12.9 g | 10.2 g |
| Soft white tofu, 100 g | 63 kcal | 6.3 g | 9.9 g |
| Edamame (thua rae), boiled, 100 g | 155 kcal | 14.4 g | 9.3 g |
| Soybeans, boiled, 100 g | 175 kcal | 14.8 g | 8.5 g |
| Low-fat UHT milk, 100 ml | 52 kcal | 3.7 g | 7.1 g |
| Plain yogurt, 100 g | 94 kcal | 4.5 g | 4.8 g |
| UHT soy milk, 100 ml | 79 kcal | 2.9 g | 3.7 g |
| Roasted peanuts, 100 g | 613 kcal | 26.4 g | 4.3 g |
- Firm white tofu has about twice the protein of soft tofu per 100 g, so pick the type that suits your dish
- Peanuts are high in protein, but 100 g has 613 kcal. Use them as a topping rather than your main protein
- Flavored milk and soy milk often have added sugar. Read the label before you buy
- If you do not eat meat, mix several protein sources in a day, such as tofu, beans, eggs and milk
How do you choose high protein, low calorie foods?
Look at protein per 100 kcal. The higher it is, the more protein you get for the calories. You can work it out yourself: divide protein by calories and multiply by 100. For raw chicken breast, 24.9 ÷ 112 × 100 is about 22 g.
- Choose lean, skinless cuts such as chicken breast, tenderloin and loin, instead of fatty minced pork or pork belly
- White fish such as tilapia, tuna canned in water, and shrimp give a lot of protein for the calories
- Egg white gives about twice the protein per calorie of a whole egg, but whole eggs are still a good, easy protein source
- Cooking matters as much as the food. A boiled egg has 138 kcal per 100 g, while a Thai omelet fried in oil has 361 kcal, according to INMU
- Sausages and meatballs often contain flour, fat and salt. Check the protein per serving on the label first
How much protein do you need a day, and what does that look like as food?
For most adults, Thailand's Department of Health suggests 1 g of protein per kg of body weight a day, so about 50 g if you weigh 50 kg. When you are losing weight, our TDEE calculator (in Thai) suggests 1.6 g per kg of your target weight. For maintaining weight it uses 1.4 g, and for building muscle 1.8 g. The reasons are in protein for weight loss.
Here is what that looks like as real food, for someone with a target weight of 60 kg, who needs about 96 g of protein a day.
| Meal | Food | Protein (approx.) |
|---|---|---|
| Breakfast | 2 size 3 eggs with 200 ml low-fat milk | 20 g |
| Lunch | Chicken breast (120 g raw weight), cooked, with 150 g steamed rice | 33 g |
| Snack | 100 g boiled edamame | 14 g |
| Dinner | 150 g boiled tilapia with vegetables | 32 g |
| Total | about 99 g |
If you have kidney disease, liver disease or another condition that needs a special diet, the Department of Health advises eating protein as your doctor recommends. If you are pregnant, breastfeeding or on regular medication, talk to a doctor or dietitian before raising your protein a lot.
Want ready-to-eat high protein meals? How to choose
If you do not have time to cook, choose meals that show calories and protein per meal, so you know how much each one adds to your target. CleanFit has 38 dishes, and every dish shows its calories and protein. Each meal is a main dish without rice, with up to 34 g of protein. Every dish is made with no cooking oil, no MSG, no added sugar and no preservatives, is Thai FDA approved, and has lab-tested nutrition.
| Dish (main dish only, no rice) | Calories | Protein | Protein per 100 kcal |
|---|---|---|---|
| Chicken Teriyaki | 190 kcal | 34 g | 17.9 g |
| Ka Pow Kai | 180 kcal | 33 g | 18.3 g |
| Grilled Chicken with Garlic Sauce | 160 kcal | 32 g | 20.0 g |
| Gochujang | 170 kcal | 32 g | 18.8 g |
| Tom Kha Kai | 150 kcal | 31 g | 20.7 g |
| Ok Kai Pha-Lo | 150 kcal | 30 g | 20.0 g |
| Ka Pow Dory Fish | 80 kcal | 17 g | 21.3 g |
Add rice and vegetables to suit your goals. See the nutrition of every dish on the full menu.
How do you eat high protein foods every day without much effort?
- Have some protein at every meal, rather than a lot at one meal
- Keep ready-to-eat options at home, such as boiled eggs, edamame or frozen meals with nutrition labels
- Rotate your protein sources: chicken, fish, pork, eggs and tofu, so you do not get bored and you get a wider range of nutrients
- Eat vegetables and a sensible amount of rice or other carbs too. Protein alone is not a complete meal
For detailed numbers on two popular foods, read chicken breast protein per 100 g and how much protein is in 1 egg. If you are losing weight, see the bigger picture in weight loss food.
If you want high protein main dishes in your freezer, order a pack and choose every dish yourself. They keep in the freezer for up to 120 days.
Frequently asked questions
Which food has the most protein?
Per 100 g, lean meat and fish have about 19–26 g. For protein per calorie, tuna canned in water, beef tenderloin, tilapia, chicken breast and shrimp are at the top, according to INMU. Roasted peanuts also have about 26 g, but with 613 kcal.
Where do vegetarians get protein?
Tofu, soybeans, edamame and other beans. If you eat eggs and dairy, they help a lot. 100 g of firm white tofu has about 13 g of protein, close to the same weight of egg.
Does rice have protein?
A little. 100 g of cooked white rice has about 2.3 g of protein, according to INMU. Rice is mainly an energy source, so pair it with a protein dish at every meal.
Do I need whey protein?
Not if you can reach your target with food. Whey is a convenient extra for days when you fall short. Check your own target with our TDEE calculator (in Thai) first.
Is too much protein harmful?
There is usually no reason to eat well above your target, because extra protein is also extra calories. People with kidney or liver disease should follow their doctor's advice on protein.
Written by the CleanFit teamCalories and protein for each CleanFit dish come from our ordering system. Figures for other foods cite the sources named in the guide.
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