Protein Per Calorie Ranking

Protein per calorie measures how many grams of protein a food delivers for every 100 calories. It is calculated as (protein grams ÷ calories) × 100. A higher number means you get more protein for the same energy intake, which helps preserve muscle and stay full while eating in a calorie deficit for weight loss.

As a rule of thumb, 5-7g of protein per 100 calories is solid for weight loss, 8-12g is excellent, and 12g+ is elite (typically lean proteins like chicken breast, shrimp, tuna, cod, and egg whites). Recipes under 3g per 100 calories are usually carb- or fat-heavy and won't do much for satiety or muscle preservation.

For every recipe in our database we take its total protein (g) and calories (kcal) and compute proteinPer100Cal = (protein ÷ calories) × 100, rounded to one decimal place. The full list is then sorted from highest to lowest. Calorie and protein values come from the standardized recipe nutrition data we maintain for each recipe.