Supplements and Concentrated Foods Lead the Pack
When measured purely by weight, the foods with the highest protein concentration are often supplements or products that have undergone dehydration. These items remove water, which dramatically increases the protein density per 100 grams. A prime example is whey protein isolate, a purified milk protein, which can contain 87 grams of protein or more per 100 grams.
Similarly, plant-based supplements and concentrates are highly dense. Seitan, a popular meat substitute made from wheat gluten, boasts a protein content of around 75 grams per 100 grams. Pea protein powder is another concentrated vegan option, with approximately 71 grams of protein per 100 grams.
Dried and cured whole foods also rank exceptionally high due to their low moisture content. Dried fish, such as cod (known as stockfish or bacalao), can contain over 60 grams of protein per 100 grams, as the salt-curing process removes significant water content.
High-Protein Animal-Based Whole Foods
Beyond supplements and dehydrated products, several animal-based whole foods stand out for their high protein density, providing not only excellent protein quality but also a complete amino acid profile.
Poultry and Red Meat
For lean protein, skinless chicken breast is a long-standing favorite, delivering up to 32 grams of protein per 100 grams when grilled. Turkey breast is another strong contender, offering slightly less but still an impressive amount. Lean cooked beef, such as a top sirloin steak, provides around 26 to 31 grams of protein per 100 grams.
Fish and Dairy
When it comes to fish, a grilled tuna steak contains about 28 grams of protein per 100 grams, making it a very protein-dense choice. Canned tuna is also a convenient and protein-packed option, with around 19 grams per 100g.
Certain types of cheese, especially hard cheeses, offer a significant protein boost. Parmesan cheese, for example, packs an incredible 36 grams of protein per 100 grams, though it also comes with a high fat and sodium content. Non-fat mozzarella and low-fat cottage cheese also provide a good protein-to-calorie ratio.
Leading Plant-Based Whole Foods
While animal products often have a higher protein concentration, many plant-based whole foods are excellent sources, particularly when processed or concentrated.
Soy and Legumes
Dry-roasted soybeans are one of the most protein-dense plant foods, providing over 40 grams per 100 grams. More commonly consumed forms like tempeh (20g/100g) and tofu (around 17g/100g) are also solid choices. Cooked legumes like lentils and chickpeas have a lower per-100g protein content (around 9g cooked) but are excellent staple sources of fiber and nutrients.
Nuts and Seeds
Seeds and nuts offer a great blend of protein, healthy fats, and fiber. Pumpkin seeds contain a notable 32 grams of protein per 100 grams, while hemp seeds provide 30 grams. Peanuts and almonds also contain significant amounts, with about 26 grams and 21 grams per 100 grams, respectively.
Protein Powerhouses: A Comparison
| Food (per 100g) | Typical Protein Content (g) | Type | Notes |
|---|---|---|---|
| Whey Protein Isolate | 87–90+ | Supplement | Extremely high concentration, low fat/carbs. |
| Dried Cod (Stockfish) | 60–70 | Animal (Fish) | Cured, dehydrated fish; very low in fat. |
| Seitan | 75 | Plant (Wheat) | Concentrated wheat gluten; high in protein, low fat. |
| Dry-Roasted Soybeans | 43+ | Plant (Legume) | High protein and fiber content. |
| Parmesan Cheese | 36 | Animal (Dairy) | Very high protein but also high in fat and sodium. |
| Beef Jerky | 34 | Animal (Meat) | Cured and dried; high sodium, check for added sugars. |
| Grilled Chicken Breast (skinless) | 32 | Animal (Poultry) | Lean whole food, versatile and accessible. |
| Hemp Seeds | 30 | Plant (Seed) | Complete plant protein, also rich in healthy fats. |
| Tuna Steak (grilled) | 28 | Animal (Fish) | Good source of omega-3s. |
| Tempeh | 20 | Plant (Soy) | Fermented soy; good source of fiber and probiotics. |
Maximizing Your Protein Intake
For most people, a balanced diet incorporating a variety of protein sources is ideal. While concentrated products like whey isolate and dried fish offer the highest density, whole foods are typically more nutrient-rich and balanced for general consumption. When choosing protein sources, consider not only the amount per 100g but also the overall nutritional profile, including fat content, minerals, and vitamins. Pairing incomplete plant proteins (e.g., legumes and grains) can help ensure you get all essential amino acids.
To make informed decisions about your nutritional intake, consulting authoritative dietary guidelines is always a good practice. British Nutrition Foundation offers comprehensive resources on protein and diet.
Conclusion
While a scoop of whey protein isolate or a serving of dried fish technically answers the question of which food has the highest protein per 100g, the best strategy for a healthy diet is to focus on a variety of high-quality sources. Lean whole foods like skinless chicken breast, tuna, and lean beef offer substantial protein and other essential nutrients. Plant-based options like seitan, soybeans, and seeds also provide a significant protein boost. By diversifying your protein intake, you can meet your needs effectively and support overall health.
