How much protein is there in 100 gms? A Guide to Top Sources

December 14, 2025 •

3 min read

A 100g serving of cooked chicken breast, a popular food for fitness enthusiasts, contains a substantial 31 grams of protein. However, the protein content varies dramatically across different food types, from high-density sources like lean meats to plant-based options like tofu and lentils. Understanding this variability is essential for tailoring your diet to meet your specific nutritional needs, whether for muscle building, weight management, or general health.

Quick Summary

The amount of protein in a 100g serving depends heavily on the food source, with animal proteins generally offering a higher concentration than plant-based options. Lean meats provide over 25g, while eggs and dairy offer 9-13g. Cooked lentils and tofu contain 9-17g, depending on the preparation.

Key Points

High-density animal proteins: Cooked chicken breast and lean beef offer the highest protein concentration per 100 grams, at approximately 31g and 26-31g respectively.
Plant-based alternatives: Soybeans are exceptionally high in protein for a plant source (36g per 100g), while firm tofu provides 15-17g and cooked lentils offer around 9g.
Preparation matters: Cooking methods can alter the protein density. Removing water during cooking, for example, slightly increases the protein concentration by weight in foods like chicken.
Eggs and dairy: Whole eggs contain about 13g of complete protein per 100g, while nonfat Greek yogurt provides 9-10g, making them excellent, versatile sources.
Complete vs. incomplete protein: Animal proteins are complete, whereas many plant-based proteins like lentils are incomplete. They can be made complete by combining them with other food groups, such as grains.
Consider fat content: For leaner options, cuts like skinless chicken breast and sirloin beef offer a better protein-to-fat ratio, whereas dried options like jerky concentrate protein by removing moisture.

Understanding the Variability of Protein in 100 Gms

Protein content is not uniform across all food types. Different foods, and even different preparations of the same food, can yield vastly different amounts of protein per 100 grams. This section delves into the specifics, highlighting the differences between animal-based and plant-based proteins.

Animal-Based Protein Sources

Animal products are renowned for being 'complete' proteins, containing all nine essential amino acids the human body cannot produce on its own. They are often the most concentrated source of protein by weight.

Chicken Breast (Cooked): A skinless, cooked chicken breast is one of the leanest and highest-protein cuts. A 100g serving contains approximately 31 grams of protein. This makes it a staple for bodybuilders and those on low-calorie diets.
Beef Steak (Cooked, Lean): Depending on the cut and leanness, a 100g serving of cooked lean beef can provide around 26-31 grams of protein. Different cuts like sirloin or ribeye will have varying fat and protein ratios.
Eggs (Whole): A highly bioavailable and complete protein source, a 100g portion of whole eggs contains about 13 grams of protein. This is roughly equivalent to two large eggs.
Greek Yogurt (Plain, Nonfat): This strained yogurt is a concentrated source of protein compared to regular yogurt. A 100g serving of plain nonfat Greek yogurt typically has about 9-10 grams of protein.

Plant-Based Protein Sources

For those following a vegetarian or vegan diet, a variety of plant-based foods can provide excellent protein. While many plant proteins are not complete on their own, combining them with other foods, like pairing lentils with rice, ensures all essential amino acids are consumed.

Tofu (Firm): A popular soy-based product, firm tofu contains around 15-17 grams of protein per 100g. Its protein density can vary based on its firmness, as firmer varieties have a lower water content and are more concentrated.
Lentils (Cooked): Cooked lentils are a fiber-rich source of plant protein. A 100g serving provides about 9 grams of protein. The protein content can be higher in raw, uncooked lentils.
Soybeans: Another potent legume, 100g of soybeans can contain as much as 36 grams of protein. This makes them one of the most protein-dense plant foods available.
Almonds: For a crunchy protein source, almonds are a great option. A 100g serving offers approximately 21 grams of protein.

Factors That Influence Protein Content

Beyond the raw values, several factors can alter the amount of protein in your food.

Cooking Method: Boiling or grilling meat removes water, which can slightly increase the concentration of protein per 100g of the final cooked product compared to its raw state. For instance, raw chicken has slightly less protein per 100g than cooked chicken.
Water Content: Foods with higher water content, like silken tofu or regular yogurt, will naturally have a lower protein concentration per 100g than their denser counterparts.
Cut and Fat Content: For meats like beef, the leanness of the cut directly affects the protein-to-fat ratio. Leaner cuts will have more protein by weight compared to fattier ones.

Comparison Table: Protein Content Per 100 Grams

To better illustrate the differences, here is a comparison of common protein sources per 100 grams:


Food Source	Approximate Protein (per 100g)	Protein Type	Notes
Chicken Breast (Cooked, Skinless)	31g	Complete (Animal)	Very lean, high-density source
Lean Beef (Cooked)	26-31g	Complete (Animal)	Varies by cut and fat content
Firm Tofu	15-17g	Complete (Plant-Based)	More concentrated than softer varieties
Whole Eggs	13g	Complete (Animal)	Nutritious, highly bioavailable
Greek Yogurt (Plain, Nonfat)	9-10g	Complete (Animal)	Higher concentration than regular yogurt
Cooked Lentils	9g	Incomplete (Plant-Based)	Combine with grains for complete profile
Soybeans	36g	Complete (Plant-Based)	One of the most protein-dense plant foods
Almonds	21g	Incomplete (Plant-Based)	High in protein and healthy fats

Conclusion

For those seeking to understand how much protein is in 100 gms, the answer is not a single number but a spectrum that depends on the food choice. Animal-based sources like chicken and beef offer the highest concentration per 100g, while concentrated plant sources like soybeans and firm tofu are excellent for vegetarians and vegans. To achieve a balanced diet, it's wise to include a variety of these protein sources, considering factors like cooking methods and overall fat content. A careful selection of your protein sources per 100g allows you to build a diet that effectively supports your health goals. For further information on managing protein intake, Healthline provides excellent resources on high-protein foods: High-Protein Foods.

Frequently Asked Questions

Among commonly available foods, whey protein isolate can contain up to 90g of protein per 100g. Among natural food sources, dried meats like beef jerky or high-protein legumes like soybeans (36g) are among the highest.

Yes, 100 grams of cooked, skinless chicken breast is an excellent source of protein, providing approximately 31 grams. It's a very lean option, making it popular for muscle building and weight management.

A 100g portion of whole eggs contains about 13 grams of protein. This is a complete protein source, meaning it contains all essential amino acids.

The protein in 100g of tofu varies with its firmness. Firm or extra-firm tofu typically has 15-17g of protein, while softer, higher-water-content silken tofu has less, around 4-8g.

A 100g serving of cooked lentils contains approximately 9g of protein. While a good source, it is less concentrated than lean meats. Combining lentils with other foods like whole grains can help create a complete protein meal.

For 100g of plain, nonfat Greek yogurt, the protein content is typically around 9-10 grams, which is significantly more than standard yogurt due to the straining process.

Cooking does not add protein, but it can change the concentration. For example, boiling meat reduces its water content, which can increase the protein density per 100 grams of the final product.