TETSULunch Foods
203 lunch foods from the Tetsu nutrition library, ranked by how much of their calories come from protein (so different serving sizes compare fairly). Each entry links to full nutrition facts on a clearly stated basis.
Highest-protein lunch foods
| Food | Basis | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Shrimp | 100 g | 99 kcal | 24 g | 0 g | 0.3 g |
| Turkey Breast | 100 g | 135 kcal | 30 g | 0 g | 1 g |
| Alaska Pollock | 100 g | 78 kcal | 17.3 g | 0.1 g | 1 g |
| Cod | 100 g | 105 kcal | 23 g | 0 g | 1 g |
| Lobster | 100 g | 89 kcal | 19 g | 0 g | 1 g |
| Tuna | 100 g | 132 kcal | 28 g | 0 g | 1 g |
| Seitan | 100 g | 120 kcal | 25 g | 4 g | 2 g |
| Crab | 100 g | 87 kcal | 18 g | 0 g | 1 g |
| Tilapia | 100 g | 128 kcal | 26 g | 0 g | 2.7 g |
| Venison | 100 g | 158 kcal | 30 g | 0 g | 3 g |
| Chicken Breast | 100 g | 165 kcal | 31 g | 0 g | 3.6 g |
| White Fish | 100 g | 130 kcal | 22 g | 0 g | 4 g |
| Bison | 100 g | 146 kcal | 24 g | 0 g | 5 g |
| Tandoori Chicken | 100 g | 164 kcal | 26.7 g | 0 g | 6.3 g |
| Ground Beef 95% Lean | 100 g | 137 kcal | 21.4 g | 0 g | 5 g |
All 203 lunch foods
Shrimp99 kcal · 24 g proteinTurkey Breast135 kcal · 30 g proteinAlaska Pollock78 kcal · 17.3 g proteinCod105 kcal · 23 g proteinLobster89 kcal · 19 g proteinTuna132 kcal · 28 g proteinSeitan120 kcal · 25 g proteinCrab87 kcal · 18 g proteinTilapia128 kcal · 26 g proteinVenison158 kcal · 30 g proteinChicken Breast165 kcal · 31 g proteinWhite Fish130 kcal · 22 g proteinBison146 kcal · 24 g proteinTandoori Chicken164 kcal · 26.7 g proteinGround Beef 95% Lean137 kcal · 21.4 g proteinDuck180 kcal · 27 g proteinMushrooms21 kcal · 3.1 g proteinGround Beef 93% Lean152 kcal · 20.9 g proteinChicken Tikka161 kcal · 21.1 g proteinSpinach23 kcal · 3 g proteinShrimp Ceviche90 kcal · 11 g proteinSardines208 kcal · 25 g proteinLean Beef217 kcal · 26 g proteinTandoori Chicken152 kcal · 17.6 g proteinGround Beef 90% Lean176 kcal · 20 g proteinPork242 kcal · 27 g proteinSweet And Sour Chicken136 kcal · 15 g proteinAsparagus20 kcal · 2.2 g proteinGrilled Chicken Salad100 kcal · 10.9 g proteinSalmon208 kcal · 22 g proteinTofu76 kcal · 8 g proteinTempeh192 kcal · 20 g proteinArugula25 kcal · 2.6 g proteinAmaranth Leaves21 kcal · 2.1 g proteinLamb250 kcal · 25 g proteinLarb (Chicken Salad)140 kcal · 14 g proteinTurkey Meatballs160 kcal · 16 g proteinRoast Chicken224 kcal · 22 g proteinEdamame121 kcal · 11.6 g proteinTuna Salad128 kcal · 12 g proteinKale47 kcal · 4.3 g proteinCarnitas271 kcal · 24.6 g proteinTom Yum Soup60 kcal · 5.3 g proteinCobb Salad73 kcal · 6.4 g proteinBeef Bulgogi192 kcal · 16.8 g proteinChicken, Rice & Broccoli120 kcal · 10.5 g proteinChicken Noodle Soup29 kcal · 2.5 g proteinLamb Kebab191 kcal · 16.4 g proteinBirria140 kcal · 12 g proteinChicken Stir-Fry140 kcal · 12 g proteinFish Curry136 kcal · 11.4 g proteinBroccoli34 kcal · 2.8 g proteinProtein Power Bowl138 kcal · 11.3 g proteinChicken Meal Prep135 kcal · 11 g proteinCauliflower25 kcal · 2 g proteinThai Basil Chicken127 kcal · 10 g proteinLentils115 kcal · 9 g proteinKung Pao Chicken129 kcal · 9.8 g proteinZucchini16 kcal · 1.2 g proteinMixed Greens27 kcal · 2 g proteinLamb Kofta190 kcal · 14 g proteinPozole Rojo86 kcal · 6.3 g proteinTurkey Burger176 kcal · 12.8 g proteinChicken Nuggets212 kcal · 15.3 g proteinEnchiladas263 kcal · 18.8 g proteinBeef Meatballs168 kcal · 12 g proteinKimchi Jjigae80 kcal · 5.7 g proteinTurkey Sandwich191 kcal · 13.6 g proteinLomo Saltado137 kcal · 9.7 g proteinMozzarella85 kcal · 6 g proteinButter Chicken180 kcal · 12.7 g proteinGround Beef 80% Lean254 kcal · 17.2 g proteinChicken Tenders210 kcal · 14 g proteinMiso Soup24 kcal · 1.6 g proteinChicken Shawarma175 kcal · 11.3 g proteinTuna Poke Bowl158 kcal · 10 g proteinBeef Chili197 kcal · 12.3 g proteinPho Bo (Beef Noodle Soup)90 kcal · 5.6 g proteinChicken Caesar Wrap185 kcal · 11.5 g proteinClub Sandwich186 kcal · 11.4 g proteinCarne Asada Tacos186 kcal · 11.4 g proteinThai Green Curry144 kcal · 8.8 g proteinEgg Curry144 kcal · 8.8 g proteinPaneer Tikka180 kcal · 11 g proteinTeriyaki Chicken Don149 kcal · 9.1 g proteinPhilly Cheesesteak207 kcal · 12 g proteinSalmon Poke Bowl149 kcal · 8.6 g proteinMapo Tofu117 kcal · 6.7 g proteinSalmon Sushi175 kcal · 10 g proteinAsian Noodle Soup93 kcal · 5.3 g proteinCaprese Salad128 kcal · 7.2 g proteinPaneer320 kcal · 18 g proteinPaneer Block320 kcal · 18 g proteinShakshuka107 kcal · 6 g proteinCheeseburger343 kcal · 19.2 g proteinMixed Plate143 kcal · 8 g proteinChickpeas163 kcal · 9.1 g proteinBandeja Paisa151 kcal · 8.4 g proteinRefried Beans90 kcal · 5 g proteinFajitas206 kcal · 11.3 g proteinThai Green Curry129 kcal · 6.9 g proteinChicken Burrito179 kcal · 9.5 g proteinCarne Asada129 kcal · 6.8 g proteinLasagna166 kcal · 8.6 g proteinAssorted Dim Sum175 kcal · 9 g proteinChicken Biryani177 kcal · 9.1 g proteinPalak Paneer111 kcal · 5.7 g proteinPad Thai150 kcal · 7.5 g proteinTomato18 kcal · 0.9 g proteinDal Tadka112 kcal · 5.6 g proteinSloppy Joe192 kcal · 9.6 g proteinInjera Combo Plate129 kcal · 6.3 g proteinTonkotsu Ramen124 kcal · 6 g proteinRajma (Kidney Bean Curry)118 kcal · 5.7 g proteinBibimbap145 kcal · 7 g proteinChicken Katsu Curry135 kcal · 6.5 g proteinShrimp Tempura190 kcal · 9 g proteinCalzone273 kcal · 12.7 g proteinFish & Chips211 kcal · 9.7 g proteinCauliflower Rice Stir-Fry72 kcal · 3.2 g proteinEgg Drop Soup27 kcal · 1.2 g proteinCucumber16 kcal · 0.7 g proteinCheese Quesadilla261 kcal · 11.1 g proteinQuinoa Grain Bowl137 kcal · 5.8 g proteinBLT Sandwich190 kcal · 8 g proteinOat Bran Bagel255 kcal · 10.7 g proteinMinestrone Soup63 kcal · 2.6 g proteinChiles Rellenos169 kcal · 6.9 g proteinWheat Bagel250 kcal · 10.2 g proteinMargherita Pizza216 kcal · 8.8 g proteinChicken Pot Pie180 kcal · 7.3 g proteinBBQ Chicken378 kcal · 15.2 g proteinPlain Bagel264 kcal · 10.6 g proteinSpaghetti Carbonara157 kcal · 6.3 g proteinNew England Clam Chowder100 kcal · 4 g proteinEggplant25 kcal · 1 g proteinKimbap140 kcal · 5.6 g proteinOkonomiyaki180 kcal · 7.2 g proteinBulgur83 kcal · 3.3 g proteinChicken Tamales146 kcal · 5.8 g proteinGyoza200 kcal · 7.8 g proteinGrilled Cheese Sandwich306 kcal · 11.7 g proteinBell Pepper21 kcal · 0.8 g proteinBread80 kcal · 3 g proteinBuddha Bowl120 kcal · 4.5 g proteinKhichdi127 kcal · 4.7 g proteinMac & Cheese127 kcal · 4.7 g proteinTostada211 kcal · 7.8 g proteinVeggie Hummus Wrap152 kcal · 5.6 g proteinFalafel Plate169 kcal · 6.2 g proteinAmaranth Grain371 kcal · 13.6 g proteinQuinoa120 kcal · 4.3 g proteinDal Makhani112 kcal · 4 g proteinHot Dog282 kcal · 10 g proteinFocaccia Bread249 kcal · 8.8 g proteinHummus With Pita170 kcal · 6 g proteinFettuccine Alfredo108 kcal · 3.8 g proteinChole (Chickpea Curry)143 kcal · 5 g proteinBeef Empanada230 kcal · 8 g proteinMediterranean Quinoa Salad117 kcal · 4 g proteinCouscous112 kcal · 3.8 g proteinPenne Arrabbiata140 kcal · 4.7 g proteinCorn90 kcal · 3 g proteinJapchae144 kcal · 4.8 g proteinGreen Papaya Salad60 kcal · 2 g proteinVegetable Soup51 kcal · 1.7 g proteinUdon Noodle Soup105 kcal · 3.5 g proteinMixed Greens Salad93 kcal · 3 g proteinRoti283 kcal · 8.9 g proteinPasta With Marinara149 kcal · 4.6 g proteinNaan289 kcal · 8.9 g proteinPesto Pasta173 kcal · 5.3 g proteinBarley Flour345 kcal · 10.5 g proteinDosa200 kcal · 6 g proteinZucchini Noodles + Pesto93 kcal · 2.7 g proteinLo Mein163 kcal · 4.7 g proteinPearled Barley (Dry)352 kcal · 9.9 g proteinMixed Vegetable Sabzi90 kcal · 2.5 g proteinOnion40 kcal · 1.1 g proteinSpaghetti Bolognese51 kcal · 1.4 g proteinAloo Gobi100 kcal · 2.7 g proteinMexican Rice333 kcal · 8.8 g proteinEgg Fried Rice163 kcal · 4.3 g proteinPotato Gnocchi127 kcal · 3.3 g proteinJollof Rice127 kcal · 3.3 g proteinMushroom Risotto150 kcal · 3.8 g proteinOnigiri167 kcal · 4.2 g proteinTabbouleh80 kcal · 2 g proteinCarrot42 kcal · 1 g proteinPotato76 kcal · 1.8 g proteinBrown Rice112 kcal · 2.6 g proteinTortilla130 kcal · 3 g proteinVegetable Pulao143 kcal · 3.3 g proteinCaesar Salad190 kcal · 4 g proteinFattoush Salad100 kcal · 2 g proteinWhite Rice130 kcal · 2.5 g proteinPearled Barley (Cooked)123 kcal · 2.3 g proteinSweet Potato86 kcal · 1.5 g proteinAvocado160 kcal · 2 g proteinPulled Pork138 kcal · 1.5 g proteinCoconut Oil117 kcal · 0 g proteinGhee124 kcal · 0 g proteinOlive Oil119 kcal · 0 g protein
Common questions
What are the best lunch foods for protein?
Shrimp, Turkey Breast and Alaska Pollock lead this list — Shrimp alone has 24 g of protein per 100 g.
How many lunch foods are in this list?
203, each with complete nutrition facts: calories, protein, carbohydrates, fat and key micronutrients.
Track it in Tetsu
Log any of these in one tap in Tetsu — or describe your plate in plain English and let AI parse the macros. Free to start.