We Ranked All 112 Recipes by Protein-Per-Calorie. Some Results Surprised Us.

Part of The Protein Atlas — your complete guide to protein.

Cottage cheese bites beat chicken breast by 60%.

That’s not a typo. When you rank recipes by grams of protein per 100 calories — not just total protein — the results look nothing like what fitness influencers post.

Everyone measures protein the same way: grams per serving. “This recipe has 50g of protein!” Great. But 50g of protein in a 750-calorie meal is a different story than 50g in a 400-calorie meal. The first gives you 6.7g of protein per 100 calories. The second gives you 12.5g. Nearly double the protein efficiency, from the same grams on the label.

If you’ve ever compared protein bars or beef jerky, you already think this way. A 200-calorie bar with 20g protein? That’s 10g per 100 cal. Solid. A 300-calorie bar with 15g? That’s 5g per 100 cal. Not great. Same logic, applied to every recipe on this site.

So we did what nobody else has done: ranked every recipe by its actual protein density.

The Metric: Protein Per Calorie

The formula is simple:

Protein (g) per 100 Calories

A raw chicken breast scores about 18.8g per 100 cal. An egg white hits 20.8g. These are the theoretical ceiling — plain protein sources with minimal fat or carbs.

For actual recipes with seasonings, sides, and sauces? Here’s how to read the numbers:

Score	Meaning	Think of it like…
14g+ per 100 cal	Elite	Better than most protein bars
10–14g per 100 cal	Excellent	Comparable to beef jerky
7–10g per 100 cal	Solid	Good everyday meal
Below 7g per 100 cal	Low density	Carbs/fats dominate

If you’ve ever grabbed a protein bar and checked whether it hits 10g per 100 cal, you already have the right instinct. Same threshold works here.

All nutrition data on this site is USDA-sourced. We checked the top recipes against FoodData Central and the numbers held. (We’re aware that obsessing over grams-per-hundred-calories is a particular kind of personality. We own it.)

Here’s what we found across all 112 recipes. The spread from top to bottom: 4.3x.

S-Tier: The Elite (14g+ per 100 cal)

Five recipes scored above 14g per 100 cal. They’re all protein-dominant with minimal caloric overhead.

Rank	Recipe	Protein	Calories	g/100 cal
1	Egg White Cottage Cheese Bites	24.3g	124	19.6
2	Cottage Cheese Cucumber Cups	21.7g	137	15.8
3	Greek Yogurt Herb Dip with Fresh Veggies	23.0g	155	14.8
4	Hearty High-Protein Chicken Noodle Soup	63.1g	437	14.4
5	Mediterranean Spinach Feta Egg White Frittata	39.0g	278	14.0

The surprise: four of the top five are snacks or light bites, not main courses. The lone dinner is chicken noodle soup, which gets there by loading broth with chicken and keeping noodles minimal.

Egg White Cottage Cheese Bites (#1) hit 19.6g per 100 cal. That’s within striking distance of plain chicken breast (18.8g). A recipe with seasoning, cheese, and structure performing like a raw ingredient. Cottage cheese and egg whites together are doing something lean chicken dinners can’t: packing protein into almost nothing else.

(Notice what’s missing from the top 5: chicken breast. The ingredient every fitness account treats as gospel doesn’t crack the elite tier. It shows up at rank 7. More on that below.)

A-Tier: Everyday Winners (10–14g per 100 cal)

Twenty-two recipes live in A-tier. This is where protein-forward cooking actually happens — meals you’d eat on a regular Tuesday, not just protein-optimized snacks.

Rank	Recipe	Protein	Calories	g/100 cal
6	Mediterranean Chicken Skewers and Tzatziki	58.0g	442	13.1
7	Lemon Herb Chicken Breast Meal Prep	77.4g	630	12.3
8	Quick Chicken Salad Lettuce Wraps	35.9g	292	12.3
9	3-Ingredient Banana Egg Protein Pancakes	41.4g	338	12.3
10	Lemon Herb Tilapia with Roasted Vegetables	55.9g	463	12.1
11	Cottage Cheese Peach & Almond Protein Bowl	45.3g	376	12.1
12	One-Pot Tomato Basil Chicken & White Bean Skillet	68.7g	571	12.0
13	Filipino Chicken Adobo	49.4g	423	11.7
14	Turkey Breast Stir-Fry with Vegetables	46.0g	400	11.5
15	Sheet-Pan Lemon Garlic Chicken & Veg Tray	79.5g	708	11.2
16	Greek Chicken Rice Casserole	61.8g	554	11.2
17	High-Protein Vanilla Chia Pudding	49.9g	447	11.2
18	Chocolate Peanut Butter Protein Yogurt Mousse	42.2g	380	11.1
19	Lighter Chicken Parmesan Bake	47.3g	436	10.9
20	Cajun Shrimp and Cauliflower Rice Skillet	52.9g	492	10.8
21	Tuna & Chickpea Cracker Nachos	25.3g	238	10.6
22	Cottage Cheese Everything-Bagel Bowl	39.4g	372	10.6
23	Smoked Salmon Cucumber Bites	39.0g	370	10.5
24	Egg White Veggie Stir-Fry	29.6g	284	10.4
25	Crispy Air Fryer Chicken Thighs	60.0g	579	10.4
26	Chia & Greek Yogurt Breakfast Pudding	40.4g	394	10.3
27	Tuna Salad Lettuce Wraps	37.4g	368	10.2

Standouts worth noting:

Lemon Herb Chicken Breast Meal Prep (#7) is the first “classic chicken breast” recipe on the list — at rank 7, not rank 1. It scores 12.3g per 100 cal, which is strong. But it’s 33% less efficient than Egg White Cottage Cheese Bites. The chicken breast premium is real, but it’s not the automatic winner people assume.

3-Ingredient Banana Egg Protein Pancakes (#9) at 12.3g per 100 cal match the chicken breast meal prep. Pancakes. Matching chicken. Let that settle for a second. Three ingredients, zero cooking stress, same protein efficiency as the food every gym bro swears by.

Filipino Chicken Adobo (#13) proves that bold flavor doesn’t kill protein density. The soy-vinegar braise adds negligible calories while keeping all the chicken’s protein intact. If someone tells you “clean eating” means bland eating, show them this recipe at 11.7g per 100 cal.

B-Tier: Solid Everyday Meals (7–10g per 100 cal)

Fifty-two recipes land here. This is the bulk of any practical meal rotation — stir-fries, sheet pans, bowls, soups, and pastas that deliver good protein without optimizing for it exclusively.

Rank	Recipe	Protein	Cal	g/100 cal
28	Greek Yogurt Berry Smoothie Bowl	53.4g	536	10.0
29	Slow Cooker Chicken Tortilla Soup	52.2g	529	9.9
30	Instant Pot Beef Stew	43.5g	442	9.8
34	Pesto Chicken Protein Pasta Bake	41.6g	433	9.6
40	Creamy Chicken Alfredo Pasta	51.1g	555	9.2
50	Teriyaki Salmon Sheet Pan	42.0g	485	8.7
62	Sheet Pan Chicken Fajitas	43.0g	545	7.9
70	Korean Beef Bulgogi Bowl	54.7g	739	7.4
79	Garlic Butter Salmon and Asparagus	52.0g	742	7.0

(Showing 9 of 52 — see all recipes ranked →)

B-tier is where most home cooking lives, and that’s fine. Nobody’s meal-prepping egg white cottage cheese bites five nights a week. (If you are, we respect the commitment. We also worry about you.)

A chicken alfredo pasta at 9.2g per 100 cal isn’t winning any density contests, but 51g of protein in a meal you’ll actually look forward to? That’s worth more than a perfect ratio in a meal you skip.

The pattern here: sauces, grains, and cooking fats pull recipes from A-tier to B-tier. Pesto adds flavor and fat. Rice adds bulk and carbs. Teriyaki glaze adds sugar. None of these are problems. They’re the reason food tastes good. The protein is still there.

C-Tier: Know What You’re Getting (Below 7g per 100 cal)

Thirty-three recipes fall below 7g per 100 cal. No shaming — these are legitimate meals. But if you’re counting protein per calorie specifically, these are the least efficient options.

Rank	Recipe	Protein	Cal	g/100 cal
80	Miso Glazed Salmon Rice Bowls	37.0g	532	7.0
97	Crispy Baked Tofu Buddha Bowl	36.7g	627	5.9
101	Black Bean Burger Patties	31.3g	547	5.7
103	Lentil Bolognese Pasta	30.5g	535	5.7
105	Mediterranean Chickpea Stew	31.3g	563	5.6
110	Chipotle Black Bean Quinoa Bowls	30.2g	604	5.0
112	Spicy Black Bean Tacos with Lime Crema	30.0g	658	4.6

The plant-based reality: Eight of the bottom 12 recipes are plant-based. Legumes, tofu, and tempeh carry more carbohydrate and fat calories alongside their protein than animal sources do. A black bean taco (4.6g per 100 cal) has 4.3x less protein efficiency than egg white cottage cheese bites (19.6g per 100 cal).

That doesn’t make plant-based recipes bad. It means they solve different problems: fiber, variety, cost, ethics. Not protein density. If you’re eating plant-based and trying to maximize protein per calorie, lean toward tofu stir-fries and lentil-heavy dishes. Bean tacos and grain bowls are great meals. They’re just not protein-efficient meals. (Both things can be true.)

Also in C-tier: several fish recipes drowned in sauce or coconut milk. Thai Coconut Shrimp Curry (#111) has 30g of protein but 623 calories because coconut milk is calorically expensive. The shrimp isn’t the problem. The vehicle is. This is a recurring theme: the protein source rarely determines the tier. Everything around it does.

Surprise Findings

Four things the data showed that we didn’t expect:

1. Snacks beat dinners for protein density. Four of the top 5 are snacks or appetizers. The less a recipe needs around it (sauces, sides, grains), the better its ratio. Dinner is structurally disadvantaged. Nobody tells you this.

2. Chicken noodle soup outranks most chicken dinners. Hearty Chicken Noodle Soup (#4, 14.4g per 100 cal) beats Sheet-Pan Lemon Garlic Chicken (#15, 11.2g per 100 cal), which has more total protein. The soup wins by using broth as the caloric base instead of oil and starch. Liquid meals are sneakily efficient.

3. Cottage cheese is a cheat code. Three of the top 5 feature cottage cheese or Greek yogurt as the primary protein. These dairy bases deliver protein with minimal fat and almost zero carbs. If the fitness industry had discovered cottage cheese before chicken breast, gym culture would look very different right now.

4. The protein source matters less than the recipe structure. Chicken appears in all four tiers. So does fish. The difference between a 13g and a 7g chicken recipe isn’t the chicken. It’s the rice, sauce, and oil around it. Stop blaming ingredients. Blame recipes.

What This Means for Your Plate

This ranking is a tool, not a diet plan. How to use it depends on your goal:

Cutting (calorie deficit): Lean toward S-tier and A-tier. These recipes give you the most protein for your calorie budget. When every calorie counts, a 14g-per-100 recipe delivers twice the protein density of a 7g-per-100 recipe. That math adds up over weeks.

Maintaining: Mix A-tier and B-tier freely. You have calorie headroom, so the efficiency gap matters less. Eat what you enjoy. A B-tier recipe you cook three times a week beats an S-tier recipe you make once and forget about.

Building (calorie surplus): C-tier is fine. You need calories anyway. A 700-calorie grain bowl with 35g of protein fills two goals at once. Don’t optimize for density when you’re trying to eat more.

For everyone: Use the tiers to make informed swaps, not to restrict choices. Replacing a C-tier dinner (5g per 100 cal) with a B-tier dinner (8g per 100 cal) once a week adds 10-15g of protein over the same calories. Small upgrades compound.

Read more from The Protein Atlas:

• How Much Protein Do You Actually Need?
• Chicken, Beef, and Fish Compared
• High-Protein Breakfast Ideas

The Bottom Line

Browse all recipes by protein →

Rank the raw ingredients themselves → — 65 proteins, filterable by goal, budget, and prep time.

We did the math. Now go cook something.