Food reference

Macro Food Finder: High-Protein, Low-Carb & Healthy Fat Foods Ranked

This is a high protein foods list, a healthy-fat list, and a carb list, ranked as a best foods for macros reference. Check Keto for a keto foods list, or combine diets. The calorie and macro boxes only summarize a target. They do not hide foods.

Macros, taste scores, and prices are approximate estimates, not yet verified against USDA FoodData Central.
General information, not medical advice.
Diet flags assume plain, unprocessed versions.

Calories implied by macros use 4 kcal per gram of protein, 9 per gram of fat, and 4 per gram of carbohydrate. These targets do not filter the lists.

Enter protein, fat, or carb grams to see implied calories.

Showing 50 of 50

Shrimp, cooked
#1
99 kcal · P 24 · F 0.3 · C 0.2
~3.5 oz · 100 g
Efficiency 9
Longevity note. Lean protein; iodine, selenium
Lean protein; iodine, selenium
$1.25 - $3.50
Crab, cooked
#2
90 kcal · P 19 · F 1 · C 0
~3.5 oz · 100 g
Efficiency 8
Longevity note. Lean protein; B12, zinc, selenium
Lean protein; B12, zinc, selenium
$2.50 - $6.00
Lobster, cooked
#3
89 kcal · P 19 · F 0.9 · C 0.5
~3.5 oz · 100 g
Efficiency 8
Longevity note. Lean protein; B12, zinc, selenium
Lean protein; B12, zinc, selenium
$4.00 - $9.00
Whey isolate
#4
111 kcal · P 27 · F 0.3 · C 0.6
1 scoop · 30 g
Efficiency 10
Longevity note. Leucine for muscle retention (sarcopenia)
Leucine for muscle retention (sarcopenia)
$0.80 - $1.80
Halibut, cooked
#5
155 kcal · P 32.2 · F 2.2 · C 0
~5 oz fillet · 140 g
Efficiency 8
Longevity note. Lean protein; selenium, magnesium
Lean protein; selenium, magnesium
$4.00 - $9.00
Tuna steak, cooked
#6
182 kcal · P 40.6 · F 0.8 · C 0
~5 oz · 140 g
Efficiency 8
Longevity note. Omega-3, selenium (watch mercury)
Omega-3, selenium (watch mercury)
$4.00 - $9.00
Scallops, steamed
#7
111 kcal · P 20 · F 1 · C 5
~3.5 oz · 100 g
Efficiency 7
—
$3.00 - $7.00
Cod, cooked
#8
147 kcal · P 32.2 · F 1.3 · C 0
~5 oz fillet · 140 g
Efficiency 8
Longevity note. Lean protein; iodine, B12
Lean protein; iodine, B12
$2.00 - $4.50
Bison, cooked (sirloin)
#9
180 kcal · P 33.6 · F 4.2 · C 0
~4 oz · 120 g
Efficiency 7
Longevity note. Iron, zinc, B12; lean red meat
Iron, zinc, B12; lean red meat
$3.00 - $5.50
Venison, cooked
#10
190 kcal · P 36 · F 3.6 · C 0
~4 oz · 120 g
Efficiency 7
Longevity note. Iron, zinc, B12; lean red meat
Iron, zinc, B12; lean red meat
$3.50 - $7.00
Filet mignon, cooked
#11
266 kcal · P 39.2 · F 11.2 · C 0
~5 oz · 140 g
Efficiency 5
—
$7.00 - $18.00
Turkey breast, roasted
#12
162 kcal · P 36 · F 0.8 · C 0
~4 oz · 120 g
Efficiency 8
—
$1.00 - $2.50
Tuna, canned in water
#13
128 kcal · P 28.6 · F 1.1 · C 0
1 can drained · 110 g
Efficiency 8
Longevity note. Some omega-3; selenium (watch mercury)
Some omega-3; selenium (watch mercury)
$1.00 - $2.50
Nonfat Greek yogurt
#14
118 kcal · P 20 · F 0.8 · C 7.2
~3/4 cup · 200 g
Efficiency 7
Longevity note. Probiotics, calcium
Probiotics, calcium
$0.90 - $1.80
Skyr, plain
#15
107 kcal · P 18.7 · F 0.3 · C 6.8
~3/4 cup · 170 g
Efficiency 7
Longevity note. Probiotics, calcium
Probiotics, calcium
$1.20 - $2.00
Pork tenderloin, cooked
#16
172 kcal · P 31.2 · F 4.2 · C 0
~4 oz · 120 g
Efficiency 7
—
$1.20 - $2.50
Protein shake (ready-to-drink)
#17
232 kcal · P 41.4 · F 3.3 · C 8.3
1 bottle (~14 oz) · 414 g
Efficiency 7
—
$2.00 - $4.00
Beef jerky
#18
115 kcal · P 9.2 · F 7.3 · C 3.1
1 oz · 28 g
Efficiency 6
—
$1.50 - $3.50
Mussels, cooked
#19
172 kcal · P 24 · F 4.5 · C 7
~3.5 oz · 100 g
Efficiency 6
Longevity note. Omega-3, B12, iron
Omega-3, B12, iron
$1.00 - $2.50
Top sirloin steak, cooked
#20
352 kcal · P 54.4 · F 13.6 · C 0
~6 oz · 170 g
Efficiency 5
—
$2.50 - $5.50
Ground beef 90/10, cooked
#21
245 kcal · P 29.4 · F 13.6 · C 0
~4 oz · 113 g
Efficiency 5
—
$1.20 - $2.80
Salmon, cooked
#22
288 kcal · P 30.8 · F 16.8 · C 0
~5 oz fillet · 140 g
Efficiency 5
Longevity note. EPA/DHA omega-3
EPA/DHA omega-3
$2.50 - $6.50
Whole eggs, hard-boiled
#23
155 kcal · P 13 · F 11 · C 1.1
2 large eggs · 100 g
Efficiency 5
Longevity note. Choline, lutein, vitamin D
Choline, lutein, vitamin D
$0.50 - $1.50
Parmesan
#24
121 kcal · P 10.6 · F 8.1 · C 1.1
1 oz · 28 g
Efficiency 5
Longevity note. Calcium, aged-cheese peptides
Calcium, aged-cheese peptides
$0.80 - $1.60
Egg whites, raw
#25
104 kcal · P 22 · F 0.4 · C 1.4
~6 whites · 200 g
Efficiency 8
—
$0.70 - $1.50
Haddock or tilapia, cooked
#26
168 kcal · P 35 · F 2.1 · C 0
~5 oz fillet · 140 g
Efficiency 8
—
$1.50 - $3.50
Chicken breast, cooked
#27
198 kcal · P 37.2 · F 4.3 · C 0
~4 oz · 120 g
Efficiency 7
—
$1.00 - $2.50
Beef eye of round, cooked
#28
192 kcal · P 33.6 · F 4.8 · C 0
~4 oz · 120 g
Efficiency 7
—
$1.50 - $3.00
Nonfat cottage cheese
#29
108 kcal · P 18 · F 0.8 · C 4.5
~2/3 cup · 150 g
Efficiency 7
Longevity note. Casein protein, calcium
Casein protein, calcium
$0.70 - $1.50
Edamame, cooked
#30
188 kcal · P 18.6 · F 7.8 · C 13.9
1 cup shelled · 155 g
Efficiency 6
Longevity note. Fiber, folate, isoflavones
Fiber, folate, isoflavones
$0.50 - $1.20
Chicken thigh, skinless, cooked
#31
236 kcal · P 29.4 · F 12.4 · C 0
~4 oz · 113 g
Efficiency 5
—
$0.80 - $2.00
Pork chop, boneless, cooked
#32
274 kcal · P 39.2 · F 11.9 · C 0
~5 oz · 140 g
Efficiency 5
—
$1.50 - $3.50
Greek yogurt, whole milk
#33
194 kcal · P 18 · F 10 · C 8
~3/4 cup · 200 g
Efficiency 5
Longevity note. Probiotics, calcium
Probiotics, calcium
$1.00 - $2.00
Chilean sea bass, cooked
#34
266 kcal · P 29.4 · F 15.4 · C 0
~5 oz fillet · 140 g
Efficiency 4
Longevity note. Omega-3 (EPA/DHA); mercury moderate
Omega-3 (EPA/DHA); mercury moderate
$6.00 - $14.00
Rotisserie chicken (meat + skin)
#35
270 kcal · P 30.5 · F 15.8 · C 0
~4 oz · 113 g
Efficiency 4
—
$1.00 - $2.50
Ribeye steak, cooked
#36
655 kcal · P 54 · F 49.5 · C 0
~8 oz · 225 g
Efficiency 3
—
$5.00 - $14.00
Burger patty 80/20, cooked
#37
307 kcal · P 29.4 · F 20.3 · C 0
1 patty (~4 oz) · 113 g
Efficiency 3
—
$1.00 - $3.00
Seitan
#38
140 kcal · P 25 · F 2 · C 4
~3.5 oz · 100 g
Efficiency 7
—
$0.80 - $2.00
Ground turkey 93/7, cooked
#39
226 kcal · P 30.5 · F 10.7 · C 0
~4 oz · 113 g
Efficiency 6
—
$1.00 - $2.20
Deli ham, lean
#40
94 kcal · P 14.4 · F 3.4 · C 0.8
~3 slices · 85 g
Efficiency 6
—
$0.80 - $3.00
Black beans, cooked
#41
227 kcal · P 15.3 · F 0.9 · C 41.3
1 cup cooked · 172 g
Efficiency 5
Longevity note. Fiber, folate; Blue Zone staple
Fiber, folate; Blue Zone staple
$0.20 - $0.60
Mozzarella, part-skim
#42
71 kcal · P 6.7 · F 4.5 · C 0.8
1 oz · 28 g
Efficiency 4
—
$0.30 - $0.90
Wagyu steak, cooked
#43
384 kcal · P 28.8 · F 28.8 · C 0
~4 oz · 120 g
Efficiency 2
—
$12.00 - $60.00
Cheddar cheese
#44
113 kcal · P 7 · F 9.2 · C 0.4
1 oz · 28 g
Efficiency 2
Longevity note. Calcium, vitamin K2
Calcium, vitamin K2
$0.40 - $1.20
Cheese pizza
#45
285 kcal · P 11.8 · F 10.7 · C 35.3
1 slice · 107 g
Efficiency 2
—
$1.00 - $5.00
Tempeh
#46
163 kcal · P 17 · F 9.3 · C 7.7
~3 oz · 85 g
Efficiency 5
Longevity note. Fermented soy; fiber, isoflavones
Fermented soy; fiber, isoflavones
$0.90 - $1.80
Pork sausage, cooked
#47
228 kcal · P 11.9 · F 19.6 · C 0.7
2 links · 70 g
Efficiency 2
—
$0.70 - $2.00
Peanut butter
#48
188 kcal · P 8 · F 16 · C 6.4
2 tbsp · 32 g
Efficiency 2
—
$0.20 - $0.50
Bacon, cooked
#49
130 kcal · P 8.9 · F 10.1 · C 0.3
3 slices · 24 g
Efficiency 1
—
$0.50 - $1.50
Tofu, firm
#50
202 kcal · P 23.8 · F 12.6 · C 4.2
~3/4 cup · 140 g
Efficiency 5
Longevity note. Soy isoflavones, calcium; plant protein
Soy isoflavones, calcium; plant protein
$0.40 - $1.20

Food	Per serving	Typical serving	Longevity	Efficiency	Cost
#1 Shrimp, cooked	99 kcal · P 24 · F 0.3 · C 0.2	~3.5 oz100 g	Longevity note. Lean protein; iodine, selenium Lean protein; iodine, selenium	9	$1.25 - $3.50
#2 Crab, cooked	90 kcal · P 19 · F 1 · C 0	~3.5 oz100 g	Longevity note. Lean protein; B12, zinc, selenium Lean protein; B12, zinc, selenium	8	$2.50 - $6.00
#3 Lobster, cooked	89 kcal · P 19 · F 0.9 · C 0.5	~3.5 oz100 g	Longevity note. Lean protein; B12, zinc, selenium Lean protein; B12, zinc, selenium	8	$4.00 - $9.00
#4 Whey isolate	111 kcal · P 27 · F 0.3 · C 0.6	1 scoop30 g	Longevity note. Leucine for muscle retention (sarcopenia) Leucine for muscle retention (sarcopenia)	10	$0.80 - $1.80
#5 Halibut, cooked	155 kcal · P 32.2 · F 2.2 · C 0	~5 oz fillet140 g	Longevity note. Lean protein; selenium, magnesium Lean protein; selenium, magnesium	8	$4.00 - $9.00
#6 Tuna steak, cooked	182 kcal · P 40.6 · F 0.8 · C 0	~5 oz140 g	Longevity note. Omega-3, selenium (watch mercury) Omega-3, selenium (watch mercury)	8	$4.00 - $9.00
#7 Scallops, steamed	111 kcal · P 20 · F 1 · C 5	~3.5 oz100 g	—	7	$3.00 - $7.00
#8 Cod, cooked	147 kcal · P 32.2 · F 1.3 · C 0	~5 oz fillet140 g	Longevity note. Lean protein; iodine, B12 Lean protein; iodine, B12	8	$2.00 - $4.50
#9 Bison, cooked (sirloin)	180 kcal · P 33.6 · F 4.2 · C 0	~4 oz120 g	Longevity note. Iron, zinc, B12; lean red meat Iron, zinc, B12; lean red meat	7	$3.00 - $5.50
#10 Venison, cooked	190 kcal · P 36 · F 3.6 · C 0	~4 oz120 g	Longevity note. Iron, zinc, B12; lean red meat Iron, zinc, B12; lean red meat	7	$3.50 - $7.00
#11 Filet mignon, cooked	266 kcal · P 39.2 · F 11.2 · C 0	~5 oz140 g	—	5	$7.00 - $18.00
#12 Turkey breast, roasted	162 kcal · P 36 · F 0.8 · C 0	~4 oz120 g	—	8	$1.00 - $2.50
#13 Tuna, canned in water	128 kcal · P 28.6 · F 1.1 · C 0	1 can drained110 g	Longevity note. Some omega-3; selenium (watch mercury) Some omega-3; selenium (watch mercury)	8	$1.00 - $2.50
#14 Nonfat Greek yogurt	118 kcal · P 20 · F 0.8 · C 7.2	~3/4 cup200 g	Longevity note. Probiotics, calcium Probiotics, calcium	7	$0.90 - $1.80
#15 Skyr, plain	107 kcal · P 18.7 · F 0.3 · C 6.8	~3/4 cup170 g	Longevity note. Probiotics, calcium Probiotics, calcium	7	$1.20 - $2.00
#16 Pork tenderloin, cooked	172 kcal · P 31.2 · F 4.2 · C 0	~4 oz120 g	—	7	$1.20 - $2.50
#17 Protein shake (ready-to-drink)	232 kcal · P 41.4 · F 3.3 · C 8.3	1 bottle (~14 oz)414 g	—	7	$2.00 - $4.00
#18 Beef jerky	115 kcal · P 9.2 · F 7.3 · C 3.1	1 oz28 g	—	6	$1.50 - $3.50
#19 Mussels, cooked	172 kcal · P 24 · F 4.5 · C 7	~3.5 oz100 g	Longevity note. Omega-3, B12, iron Omega-3, B12, iron	6	$1.00 - $2.50
#20 Top sirloin steak, cooked	352 kcal · P 54.4 · F 13.6 · C 0	~6 oz170 g	—	5	$2.50 - $5.50
#21 Ground beef 90/10, cooked	245 kcal · P 29.4 · F 13.6 · C 0	~4 oz113 g	—	5	$1.20 - $2.80
#22 Salmon, cooked	288 kcal · P 30.8 · F 16.8 · C 0	~5 oz fillet140 g	Longevity note. EPA/DHA omega-3 EPA/DHA omega-3	5	$2.50 - $6.50
#23 Whole eggs, hard-boiled	155 kcal · P 13 · F 11 · C 1.1	2 large eggs100 g	Longevity note. Choline, lutein, vitamin D Choline, lutein, vitamin D	5	$0.50 - $1.50
#24 Parmesan	121 kcal · P 10.6 · F 8.1 · C 1.1	1 oz28 g	Longevity note. Calcium, aged-cheese peptides Calcium, aged-cheese peptides	5	$0.80 - $1.60
#25 Egg whites, raw	104 kcal · P 22 · F 0.4 · C 1.4	~6 whites200 g	—	8	$0.70 - $1.50
#26 Haddock or tilapia, cooked	168 kcal · P 35 · F 2.1 · C 0	~5 oz fillet140 g	—	8	$1.50 - $3.50
#27 Chicken breast, cooked	198 kcal · P 37.2 · F 4.3 · C 0	~4 oz120 g	—	7	$1.00 - $2.50
#28 Beef eye of round, cooked	192 kcal · P 33.6 · F 4.8 · C 0	~4 oz120 g	—	7	$1.50 - $3.00
#29 Nonfat cottage cheese	108 kcal · P 18 · F 0.8 · C 4.5	~2/3 cup150 g	Longevity note. Casein protein, calcium Casein protein, calcium	7	$0.70 - $1.50
#30 Edamame, cooked	188 kcal · P 18.6 · F 7.8 · C 13.9	1 cup shelled155 g	Longevity note. Fiber, folate, isoflavones Fiber, folate, isoflavones	6	$0.50 - $1.20
#31 Chicken thigh, skinless, cooked	236 kcal · P 29.4 · F 12.4 · C 0	~4 oz113 g	—	5	$0.80 - $2.00
#32 Pork chop, boneless, cooked	274 kcal · P 39.2 · F 11.9 · C 0	~5 oz140 g	—	5	$1.50 - $3.50
#33 Greek yogurt, whole milk	194 kcal · P 18 · F 10 · C 8	~3/4 cup200 g	Longevity note. Probiotics, calcium Probiotics, calcium	5	$1.00 - $2.00
#34 Chilean sea bass, cooked	266 kcal · P 29.4 · F 15.4 · C 0	~5 oz fillet140 g	Longevity note. Omega-3 (EPA/DHA); mercury moderate Omega-3 (EPA/DHA); mercury moderate	4	$6.00 - $14.00
#35 Rotisserie chicken (meat + skin)	270 kcal · P 30.5 · F 15.8 · C 0	~4 oz113 g	—	4	$1.00 - $2.50
#36 Ribeye steak, cooked	655 kcal · P 54 · F 49.5 · C 0	~8 oz225 g	—	3	$5.00 - $14.00
#37 Burger patty 80/20, cooked	307 kcal · P 29.4 · F 20.3 · C 0	1 patty (~4 oz)113 g	—	3	$1.00 - $3.00
#38 Seitan	140 kcal · P 25 · F 2 · C 4	~3.5 oz100 g	—	7	$0.80 - $2.00
#39 Ground turkey 93/7, cooked	226 kcal · P 30.5 · F 10.7 · C 0	~4 oz113 g	—	6	$1.00 - $2.20
#40 Deli ham, lean	94 kcal · P 14.4 · F 3.4 · C 0.8	~3 slices85 g	—	6	$0.80 - $3.00
#41 Black beans, cooked	227 kcal · P 15.3 · F 0.9 · C 41.3	1 cup cooked172 g	Longevity note. Fiber, folate; Blue Zone staple Fiber, folate; Blue Zone staple	5	$0.20 - $0.60
#42 Mozzarella, part-skim	71 kcal · P 6.7 · F 4.5 · C 0.8	1 oz28 g	—	4	$0.30 - $0.90
#43 Wagyu steak, cooked	384 kcal · P 28.8 · F 28.8 · C 0	~4 oz120 g	—	2	$12.00 - $60.00
#44 Cheddar cheese	113 kcal · P 7 · F 9.2 · C 0.4	1 oz28 g	Longevity note. Calcium, vitamin K2 Calcium, vitamin K2	2	$0.40 - $1.20
#45 Cheese pizza	285 kcal · P 11.8 · F 10.7 · C 35.3	1 slice107 g	—	2	$1.00 - $5.00
#46 Tempeh	163 kcal · P 17 · F 9.3 · C 7.7	~3 oz85 g	Longevity note. Fermented soy; fiber, isoflavones Fermented soy; fiber, isoflavones	5	$0.90 - $1.80
#47 Pork sausage, cooked	228 kcal · P 11.9 · F 19.6 · C 0.7	2 links70 g	—	2	$0.70 - $2.00
#48 Peanut butter	188 kcal · P 8 · F 16 · C 6.4	2 tbsp32 g	—	2	$0.20 - $0.50
#49 Bacon, cooked	130 kcal · P 8.9 · F 10.1 · C 0.3	3 slices24 g	—	1	$0.50 - $1.50
#50 Tofu, firm	202 kcal · P 23.8 · F 12.6 · C 4.2	~3/4 cup140 g	Longevity note. Soy isoflavones, calcium; plant protein Soy isoflavones, calcium; plant protein	5	$0.40 - $1.20

Shrimp, cooked

Crab, cooked

Lobster, cooked

Whey isolate

Halibut, cooked

Tuna steak, cooked

Scallops, steamed

Cod, cooked

Bison, cooked (sirloin)

Venison, cooked

Filet mignon, cooked

Turkey breast, roasted

Tuna, canned in water

Nonfat Greek yogurt

Skyr, plain

Pork tenderloin, cooked

Protein shake (ready-to-drink)

Beef jerky

Mussels, cooked

Top sirloin steak, cooked

Ground beef 90/10, cooked

Salmon, cooked

Whole eggs, hard-boiled

Parmesan

Egg whites, raw

Haddock or tilapia, cooked

Chicken breast, cooked

Beef eye of round, cooked

Nonfat cottage cheese

Edamame, cooked

Chicken thigh, skinless, cooked

Pork chop, boneless, cooked

Greek yogurt, whole milk

Chilean sea bass, cooked

Rotisserie chicken (meat + skin)

Ribeye steak, cooked

Burger patty 80/20, cooked

Seitan

Ground turkey 93/7, cooked

Deli ham, lean

Black beans, cooked

Mozzarella, part-skim

Wagyu steak, cooked

Cheddar cheese

Cheese pizza

Tempeh

Pork sausage, cooked

Peanut butter

Bacon, cooked

Tofu, firm