Leanest protein per calorie
If you're cutting or watching calories, the useful number is protein per 100 kcal. This leaderboard ranks every product we track by it, with cost alongside.
40 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Tinned tuna in springwater, plain high-protein yoghurt and lean chicken products usually top this list.
- Bars, nuts and cheese are protein-rich but also energy-dense, so they score lower here.
- Look at protein per $1 too. The leanest option isn't always the cheapest.
The list
Best Of The Bone Multi-Collagen Protein Powder 210g
Woolworths · 210g
30 g protein for about 122 kcal · $5.24
$33.00
$2.36 per serve · 14 g protein$5.24 for 30 g protein5.7 g protein per $1$15.71 per 100 g · 90 g protein
5.7 g protein per $1$2.36 per serve · 5.7 g protein per $1$2.36 per serve366 kcal per 100 g
$30.00
$3.75 per serve · 33 g protein$3.37 for 30 g protein8.9 g protein per $1$3.00 per 100 g · 27 g protein
8.9 g protein per $1$3.75 per serve · 8.9 g protein per $1$3.75 per serve111 kcal per 100 g
$4.60
$1.15 per serve · 21 g protein$1.64 for 30 g protein18.3 g protein per $1$1.55 per 100 g · 28 g protein
18.3 g protein per $1$1.15 per serve · 18.3 g protein per $1$1.15 per serve121 kcal per 100 g
$2.20
$1.10 per serve · 18 g protein$1.78 for 30 g protein16.8 g protein per $1$1.69 per 100 g · 28 g protein
16.8 g protein per $1$1.10 per serve · 16.8 g protein per $1$1.10 per serve121 kcal per 100 g
$1.70
$1.70 per serve · 16 g protein$3.13 for 30 g protein9.6 g protein per $1$2.54 per 100 g · 24 g protein
9.6 g protein per $1$1.70 per serve · 9.6 g protein per $1$1.70 per serve103 kcal per 100 g
BSc Collagen Protein Water Peach Iced Tea 350g
Woolworths · 350g
30 g protein for about 128 kcal · $3.65
$35.00
$2.50 per serve · 21 g protein$3.65 for 30 g protein8.2 g protein per $1$10.00 per 100 g · 82 g protein
8.2 g protein per $1$2.50 per serve · 8.2 g protein per $1$2.50 per serve351 kcal per 100 g
$28.00
$2.80 per serve · 16 g protein$5.12 for 30 g protein5.9 g protein per $1$2.80 per 100 g · 16 g protein
5.9 g protein per $1$2.80 per serve · 5.9 g protein per $1$2.80 per serve70 kcal per 100 g
$0.99
$0.99 per serve · 18 g protein$1.66 for 30 g protein18.1 g protein per $1$1.41 per 100 g · 26 g protein
18.1 g protein per $1$0.99 per serve · 18.1 g protein per $1$0.99 per serve110 kcal per 100 g
$29.00
$2.90 per serve · 20 g protein$4.26 for 30 g protein7.0 g protein per $1$2.90 per 100 g · 20 g protein
7.0 g protein per $1$2.90 per serve · 7.0 g protein per $1$2.90 per serve88 kcal per 100 g
$11.60
$3.87 per serve · 20 g protein$5.69 for 30 g protein5.3 g protein per $1$3.87 per 100 g · 20 g protein
5.3 g protein per $1$3.87 per serve · 5.3 g protein per $1$3.87 per serve88 kcal per 100 g
$3.29
$1.10 per serve · 24 g protein$1.38 for 30 g protein21.7 g protein per $1$1.15 per 100 g · 25 g protein
21.7 g protein per $1$1.10 per serve · 21.7 g protein per $1$1.10 per serve109 kcal per 100 g
$3.30
$0.82 per serve · 14 g protein$1.72 for 30 g protein17.5 g protein per $1$1.18 per 100 g · 21 g protein
17.5 g protein per $1$0.82 per serve · 17.5 g protein per $1$0.82 per serve90 kcal per 100 g
$4.60
$1.15 per serve · 15 g protein$2.26 for 30 g protein13.3 g protein per $1$1.55 per 100 g · 21 g protein
13.3 g protein per $1$1.15 per serve · 13.3 g protein per $1$1.15 per serve90 kcal per 100 g
$1.00
$1.00 per serve · 13 g protein$2.35 for 30 g protein12.8 g protein per $1$1.61 per 100 g · 21 g protein
12.8 g protein per $1$1.00 per serve · 12.8 g protein per $1$1.00 per serve90 kcal per 100 g
$4.49
$1.50 per serve · 27 g protein$1.68 for 30 g protein17.8 g protein per $1$1.50 per 100 g · 27 g protein
17.8 g protein per $1$1.50 per serve · 17.8 g protein per $1$1.50 per serve117 kcal per 100 g
John West Yellowfin Tuna Slices In Springwater 125g
Woolworths · 125g 14% off
30 g protein for about 132 kcal · $4.69
$3.40$3.95
$3.40 per serve · 22 g protein$4.69 for 30 g protein6.4 g protein per $1$4.15 per 100 g · 26 g protein
6.4 g protein per $1$3.40 per serve · 6.4 g protein per $1$3.40 per serve116 kcal per 100 g
$6.30
$1.02 per serve · 18 g protein$1.73 for 30 g protein17.3 g protein per $1$1.48 per 100 g · 26 g protein
17.3 g protein per $1$1.02 per serve · 17.3 g protein per $1$1.02 per serve113 kcal per 100 g
$6.30
$1.57 per serve · 18 g protein$2.66 for 30 g protein11.3 g protein per $1$2.28 per 100 g · 26 g protein
11.3 g protein per $1$1.57 per serve · 11.3 g protein per $1$1.57 per serve113 kcal per 100 g
$6.30
$1.57 per serve · 18 g protein$2.66 for 30 g protein11.3 g protein per $1$2.28 per 100 g · 26 g protein
11.3 g protein per $1$1.57 per serve · 11.3 g protein per $1$1.57 per serve113 kcal per 100 g
John West Tuna Chunks In Springwater Value 95g x 12 pack
Woolworths · 95g x 12 pack
30 g protein for about 132 kcal · $2.87
$18.00
$1.50 per serve · 16 g protein$2.87 for 30 g protein10.4 g protein per $1$2.46 per 100 g · 26 g protein
10.4 g protein per $1$1.50 per serve · 10.4 g protein per $1$1.50 per serve113 kcal per 100 g
$3.50
$1.75 per serve · 15 g protein$3.41 for 30 g protein8.8 g protein per $1$2.92 per 100 g · 26 g protein
8.8 g protein per $1$1.75 per serve · 8.8 g protein per $1$1.75 per serve113 kcal per 100 g
Muscle Nation Protein Water Powder Collagen & Whey Mango Passionfruit 300g
Woolworths · 300g
30 g protein for about 132 kcal · $4.45
$35.00
$3.50 per serve · 24 g protein$4.45 for 30 g protein6.7 g protein per $1$11.67 per 100 g · 79 g protein
6.7 g protein per $1$3.50 per serve · 6.7 g protein per $1$3.50 per serve347 kcal per 100 g
$2.90
$2.90 per serve · 16 g protein$5.55 for 30 g protein5.4 g protein per $1$4.75 per 100 g · 26 g protein
5.4 g protein per $1$2.90 per serve · 5.4 g protein per $1$2.90 per serve113 kcal per 100 g
Muscle Nation Protein Water Ready To Drink Tropical Crush
Coles · 500mL
30 g protein for about 132 kcal · $7.80
$6.50
$6.50 per serve · 25 g protein$7.80 for 30 g protein3.9 g protein per $1$1.30 per 100 mL · 5.0 g protein
3.9 g protein per $1$6.50 per serve · 3.9 g protein per $1$6.50 per serve22 kcal per 100 mL
$4.70
$2.35 per serve · 19 g protein$3.78 for 30 g protein8.0 g protein per $1$3.13 per 100 g · 25 g protein
8.0 g protein per $1$2.35 per serve · 8.0 g protein per $1$2.35 per serve110 kcal per 100 g
$2.95
$2.95 per serve · 17 g protein$5.15 for 30 g protein5.8 g protein per $1$4.28 per 100 g · 25 g protein
5.8 g protein per $1$2.95 per serve · 5.8 g protein per $1$2.95 per serve110 kcal per 100 g
$11.50
$3.45 per serve · 32 g protein$3.29 for 30 g protein9.1 g protein per $1$2.30 per 100 g · 21 g protein
9.1 g protein per $1$3.45 per serve · 9.1 g protein per $1$3.45 per serve94 kcal per 100 g
$16.00
$4.04 per serve · 29 g protein$4.18 for 30 g protein7.2 g protein per $1$3.37 per 100 g · 24 g protein
7.2 g protein per $1$4.04 per serve · 7.2 g protein per $1$4.04 per serve109 kcal per 100 g
$15.50
$5.81 per serve · 33 g protein$5.28 for 30 g protein5.7 g protein per $1$3.88 per 100 g · 22 g protein
5.7 g protein per $1$5.81 per serve · 5.7 g protein per $1$5.81 per serve99 kcal per 100 g
$8.80
$2.20 per serve · 21 g protein$3.11 for 30 g protein9.6 g protein per $1$2.20 per 100 g · 21 g protein
9.6 g protein per $1$2.20 per serve · 9.6 g protein per $1$2.20 per serve96 kcal per 100 g
$7.00
$0.88 per serve · 9.2 g protein$2.87 for 30 g protein10.5 g protein per $1$3.50 per 100 g · 37 g protein
10.5 g protein per $1$0.88 per serve · 10.5 g protein per $1$0.88 per serve169 kcal per 100 g
John West Tuna In Springwater Value 95g x 6 pack
Woolworths · 95g x 6 pack
30 g protein for about 138 kcal · $3.49
$9.80
$1.63 per serve · 14 g protein$3.49 for 30 g protein8.6 g protein per $1$2.68 per 100 g · 23 g protein
8.6 g protein per $1$1.63 per serve · 8.6 g protein per $1$1.63 per serve106 kcal per 100 g
$7.00
$0.70 per serve · 7.4 g protein$2.84 for 30 g protein10.6 g protein per $1$3.50 per 100 g · 37 g protein
10.6 g protein per $1$0.70 per serve · 10.6 g protein per $1$0.70 per serve171 kcal per 100 g
$1.50
$1.50 per serve · 10 g protein$4.47 for 30 g protein6.7 g protein per $1$2.31 per 100 g · 16 g protein
6.7 g protein per $1$1.50 per serve · 6.7 g protein per $1$1.50 per serve72 kcal per 100 g
Woolworths RSPCA Approved Chicken Tenderloins 640g
Woolworths · 640g
30 g protein for about 142 kcal · $2.21
$10.50
$1.64 per serve · 22 g protein$2.21 for 30 g protein13.6 g protein per $1$1.64 per 100 g · 22 g protein
13.6 g protein per $1$1.64 per serve · 13.6 g protein per $1$1.64 per serve105 kcal per 100 g
$9.00
$1.80 per serve · 22 g protein$2.42 for 30 g protein12.4 g protein per $1$1.80 per 100 g · 22 g protein
12.4 g protein per $1$1.80 per serve · 12.4 g protein per $1$1.80 per serve105 kcal per 100 g
$2.90
$2.90 per serve · 19 g protein$4.60 for 30 g protein6.5 g protein per $1$3.87 per 100 g · 25 g protein
6.5 g protein per $1$2.90 per serve · 6.5 g protein per $1$2.90 per serve119 kcal per 100 g
Protea Foods Biltong Traditional South African Mini Sticks 30g
Woolworths · 30g
30 g protein for about 142 kcal · $8.15
$4.80
$4.80 per serve · 18 g protein$8.15 for 30 g protein3.7 g protein per $1$16.00 per 100 g · 59 g protein
3.7 g protein per $1$4.80 per serve · 3.7 g protein per $1$4.80 per serve278 kcal per 100 g
$7.50
$1.88 per serve · 4.0 g protein$14.24 for 30 g protein2.1 g protein per $1$7.50 per 100 g · 16 g protein
2.1 g protein per $1$1.88 per serve · 2.1 g protein per $1$1.88 per serve75 kcal per 100 g
$8.00
$1.60 per serve · 22 g protein$2.13 for 30 g protein14.1 g protein per $1$1.60 per 100 g · 22 g protein
14.1 g protein per $1$1.60 per serve · 14.1 g protein per $1$1.60 per serve107 kcal per 100 g
How much protein do you need?
Enter your weight for a general daily range.
General ranges from the NHMRC Nutrient Reference Values and published position statements (see sources). Not individual advice.
Questions
What food gives the most protein per calorie?
Of the 460 supermarket products we track, Best Of The Bone Multi-Collagen Protein Powder 210g (Woolworths) tops the list at 24.6 g protein per 100 kcal.
What does protein per 100 kcal mean?
It's how many grams of protein you get for every 100 calories eaten. Higher numbers mean a leaner food, which matters if you're trying to eat more protein without many extra calories.
Is the leanest option also the cheapest?
Not always. Tinned tuna and plain high-protein yoghurt tend to score well on both, while sliced deli meats and protein bars often cost more per gram of protein. Compare the protein per $1 column alongside it.
