Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

Meat and Fish

The most nutrient-dense of the meat and fish we cover is beef liver (85/100). Lowest in calories: crab (83 kcal per 100 g). Most protein: veal (37 g per 100 g). Lean protein sources compared per 100 kcal, with notes on what the score does not capture, like omega-3 fats.

  1. #1

    Beef liver

    175 kcal per 100 g

    85

    27 g protein per 100 g

  2. #2

    Oysters

    102 kcal per 100 g

    77

    11 g protein per 100 g

  3. #3

    Crab

    83 kcal per 100 g

    69

    18 g protein per 100 g

  4. #4

    Shrimp

    99 kcal per 100 g

    67

    24 g protein per 100 g

  5. #5

    Cod

    105 kcal per 100 g

    66

    23 g protein per 100 g

  6. #6

    Fresh tuna

    109 kcal per 100 g

    66

    24 g protein per 100 g

  7. #7

    Mussels

    172 kcal per 100 g

    64

    24 g protein per 100 g

  8. #8

    Tuna

    86 kcal per 100 g

    62

    19 g protein per 100 g

  9. #9

    Venison

    158 kcal per 100 g

    61

    30 g protein per 100 g

  10. #10

    Tilapia

    128 kcal per 100 g

    60

    26 g protein per 100 g

  11. #11

    Trout

    168 kcal per 100 g

    59

    24 g protein per 100 g

  12. #12

    Sardines

    208 kcal per 100 g

    57

    25 g protein per 100 g

  13. #13

    Turkey breast

    147 kcal per 100 g

    54

    30 g protein per 100 g

  14. #14

    Pork tenderloin

    143 kcal per 100 g

    53

    26 g protein per 100 g

  15. #15

    Canned salmon

    129 kcal per 100 g

    52

    20 g protein per 100 g

  16. #16

    Chicken breast

    165 kcal per 100 g

    52

    31 g protein per 100 g

  17. #17

    Veal

    203 kcal per 100 g

    50

    37 g protein per 100 g

  18. #18

    Sirloin steak

    178 kcal per 100 g

    48

    29 g protein per 100 g

  19. #19

    Lean ground beef

    174 kcal per 100 g

    44

    26 g protein per 100 g

  20. #20

    Lamb

    191 kcal per 100 g

    42

    28 g protein per 100 g

  21. #21

    Pork chop

    180 kcal per 100 g

    40

    27 g protein per 100 g

  22. #22

    Salmon

    206 kcal per 100 g

    39

    22 g protein per 100 g

  23. #23

    Chicken thigh

    179 kcal per 100 g

    38

    25 g protein per 100 g

  24. #24

    Ground turkey

    203 kcal per 100 g

    38

    27 g protein per 100 g

  25. #25

    Duck

    201 kcal per 100 g

    36

    23 g protein per 100 g

  26. #26

    Mackerel

    262 kcal per 100 g

    34

    24 g protein per 100 g

  27. #27

    Ground beef

    256 kcal per 100 g

    29

    28 g protein per 100 g

  28. #28

    Chicken wings

    254 kcal per 100 g

    23

    24 g protein per 100 g

  29. #29

    Ham

    164 kcal per 100 g

    22

    17 g protein per 100 g

  30. #30

    Bacon

    468 kcal per 100 g

    11

    34 g protein per 100 g

  31. #31

    Hot dog

    315 kcal per 100 g

    7

    12 g protein per 100 g

  32. #32

    Pork sausage

    396 kcal per 100 g

    7

    14 g protein per 100 g

  33. #33

    Salami

    336 kcal per 100 g

    6

    22 g protein per 100 g

Ranked by the HowHealthyIs Score, which measures nutrient density per 100 kcal. A lower rank does not make a food unhealthy. How the score works