| #1 | Chicken Breast | 5.3 cal/g protein | 165 cal, 31g protein per 100g. The gold standard for lean protein. Complete amino acid profile with 2.3g leucine per 100g. |
| #2 | Egg Whites | 4.6 cal/g protein | 52 cal, 11g protein per 100g. Pure protein, zero fat. Best source for pure protein efficiency. |
| #3 | Tuna (Canned in Water) | 4.5 cal/g protein | 116 cal, 25.5g protein per 100g. Complete protein. Watch mercury with daily consumption. |
| #4 | Turkey Breast | 4.5 cal/g protein | 135 cal, 30g protein per 100g. Slightly leaner than chicken. High tryptophan. |
| #5 | Nonfat Greek Yogurt | 5.8 cal/g protein | 59 cal, 10.2g protein per 100g. Also provides probiotics and calcium. Best dairy protein source. |
| #6 | Shrimp | 4.1 cal/g protein | 99 cal, 24g protein per 100g. Nearly pure protein. Also selenium-rich. |
| #7 | Tofu (Firm) | 9.4 cal/g protein | 76 cal, 8.1g protein per 100g. Best plant-based lean protein. Complete amino acid profile. |
| #8 | Lentils | 12.9 cal/g protein | 116 cal, 9g protein per 100g. Also 7.9g fiber. Best legume for protein + fiber combo. |