Nutrition Diet: What is the most high protein food you can eat?

October 5, 2025 •

5 min read

While the average sedentary adult needs about 0.8 grams of protein per kilogram of body weight, many individuals seek more for muscle gain, satiety, or weight management, leading to the common question: what is the most high protein food you can eat?. The answer, however, depends on whether you're looking for protein concentration by weight or total protein per serving.

Quick Summary

This guide reveals the most protein-dense foods, comparing animal, plant-based, and concentrated options. It covers foods like parmesan, turkey breast, and soybeans, outlining key benefits and considerations for a balanced diet.

Key Points

Whey Isolate Concentration: Whey protein isolate provides the highest concentration of protein by weight, around 90g per 100g, but is a supplement, not a whole food.
Highest Whole Food Density: Whole foods with the highest protein per 100g include parmesan cheese (36g) and beef jerky (34g), though they also contain significant fat and sodium.
Leanest Animal Sources: Lean turkey breast and various fish types offer some of the highest protein content among lean animal whole foods, ideal for managing weight and calorie intake.
Top Plant Protein Options: Seitan, hemp seeds, soybeans, and spirulina are among the most protein-dense plant sources, providing excellent alternatives for non-meat eaters.
Complete vs. Incomplete Protein: While animal proteins are complete, a varied diet of plant proteins can also supply all essential amino acids, making the protein 'package' of nutrients a key consideration.

Protein is a critical macronutrient essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Focusing on high-protein foods can help manage hunger and support weight goals by increasing satiety. While protein supplements like whey isolate offer the highest concentration per gram, a variety of whole foods deliver substantial protein alongside other vital nutrients.

Highest Animal-Based Protein Sources

Animal products are known for providing 'complete' proteins, which contain all nine essential amino acids needed by the body.

Whey Protein Isolate: This is arguably the most concentrated protein source available. Derived from milk during cheesemaking, it can contain up to 90 grams of protein per 100 grams, with minimal fat or lactose. It is a popular supplement for athletes due to its rapid absorption.
Parmesan Cheese: A potent source of protein in a whole food form. A 100-gram portion of parmesan delivers an impressive 36 grams of protein, though it is also high in fat and sodium. A little goes a long way in boosting a dish's protein content.
Beef Jerky: A convenient, dried meat snack that packs a high protein punch, with about 34 grams per 100 grams. It is important to check the nutrition label for high sodium and sugar content, which vary significantly by brand.
Turkey Breast: A lean and versatile option, turkey breast offers around 30 grams of protein per 100 grams, making it a staple for those seeking low-fat, high-protein meals.
Tuna: Whether as a steak or canned, tuna is an excellent source of protein and omega-3 fatty acids. Canned tuna (packed in water) offers about 19 grams of protein per 100 grams, while a tuna steak can have 28 grams per 100 grams.
Lean Beef: Certain lean cuts of beef, such as sirloin or T-bone steak, contain around 27-28 grams of protein per 100 grams. It also provides essential nutrients like iron and zinc.

Highest Plant-Based Protein Sources

Many plant foods offer substantial protein and are often accompanied by fiber and beneficial phytochemicals. Combining various plant-based protein sources throughout the day helps ensure the intake of all essential amino acids.

Spirulina: This blue-green algae powder is one of the most protein-dense plant sources by weight, with up to 57 grams of protein per 100 grams. It can be added to smoothies and juices to boost protein.
Hemp Seeds: Offering 30 grams of complete protein per 100 grams, hemp seeds are a rich source of healthy fats and minerals. They have a nutty flavor and can be sprinkled on salads, yogurt, or blended into smoothies.
Soybeans & Soy Products: Mature soybeans provide around 36 grams of protein per 100 grams. Processed soy products like tempeh (20g/100g) and tofu (17.3g/100g) are also excellent protein sources for vegetarians and vegans.
Seitan: Made from wheat gluten, seitan is a meat alternative with a dense, chewy texture and a high protein content of about 25 grams per 100 grams.
Lentils: Budget-friendly and versatile, cooked lentils provide a solid 9 grams of protein and 8 grams of fiber per 100 grams. They are perfect for soups, stews, and salads.
Pumpkin Seeds: These seeds are a great snack or topping for salads, delivering about 30 grams of protein per 100 grams, along with healthy fats and magnesium.

Protein Content Comparison (per 100g)

To get a clear picture of the differences, here is a comparison of various high-protein foods:


Food Category	Protein Source	Protein (g/100g)	Notes
Animal	Whey Protein Isolate	~90g	Supplement with minimal fat/lactose
Animal	Parmesan Cheese	36g	High in fat and sodium
Animal	Beef Jerky	34g	Cured, check sodium/sugar
Animal	Turkey Breast	30g	Lean meat
Animal	Tuna Steak	28g	Rich in omega-3s
Plant	Spirulina	57g	Algae supplement powder
Plant	Hemp Seeds	30g	Complete protein, healthy fats
Plant	Seitan	25g	Wheat gluten based, meat alternative
Plant	Tempeh	20g	Fermented soy product
Plant	Tofu	17.3g	Soy product
Plant	Lentils (cooked)	9g	High in fiber
Dairy	Greek Yogurt	10g	Rich in probiotics

Important Considerations for a High Protein Diet

While chasing the highest protein food can be beneficial, focusing on overall dietary quality is more important. The context of the 'protein package' matters—including the fats, carbohydrates, and other nutrients that come with it.

Quality vs. Quantity: Animal proteins are often considered higher quality due to their 'completeness,' but a varied plant-based diet can easily provide all necessary amino acids. Some animal sources can be high in saturated fat and sodium, so lean options are often recommended.
Timing Your Intake: Spreading protein intake evenly throughout the day can be more effective for muscle synthesis and satiety than consuming a large amount in a single meal.
Portion Control: Foods like cheese and nuts, while high in protein, are also calorie-dense. Mindful portioning is crucial for weight management.
The Right Balance: A balanced diet that includes other macronutrients and micronutrients is vital. For example, opting for more plant-based protein sources can significantly increase fiber intake. For further guidance on healthy eating, consider resources from institutions like Harvard's School of Public Health.

Conclusion: Finding the Right Protein for You

To answer the question, "what is the most high protein food you can eat?", technically, a supplement like whey protein isolate or a whole food like parmesan cheese offers the highest protein concentration per 100 grams. However, the best high-protein food for you depends on your dietary preferences, overall health goals, and whether you prioritize protein density, leanness, or a complete amino acid profile. A balanced approach that incorporates a variety of both animal and plant-based options will provide the most comprehensive nutritional benefits.

Putting it into practice

Lean Animal Protein: Prioritize lean meats like skinless chicken breast and fish for complete protein with less saturated fat.
Explore Plant-Based Options: Incorporate plant sources like lentils, seitan, and tofu to boost protein and fiber intake.
Use Concentrated Sources Wisely: Consider supplements like whey protein isolate or dense foods like parmesan for specific protein-boosting needs, but be mindful of their other nutritional components.
Balance Your Plate: Ensure your protein source is part of a balanced meal, with plenty of vegetables, whole grains, and healthy fats.
Small Portions of Calorie-Dense Foods: Enjoy high-protein, but calorie-dense foods like nuts, seeds, and cheese in moderation.

Frequently Asked Questions

By protein content per 100g, supplements like whey protein isolate are the most protein-dense, but among whole foods, parmesan cheese has a very high concentration at 36g per 100g, followed by beef jerky at 34g per 100g.

When comparing equal portions, the protein content can be similar depending on the cut. For instance, a lean cut of beef can have a similar protein density to skinless chicken breast. However, chicken breast is often a leaner option with fewer calories.

Animal proteins are typically 'complete,' meaning they contain all nine essential amino acids. While many plant proteins are 'incomplete' on their own, eating a variety of plant-based foods throughout the day, such as legumes, nuts, and whole grains, can easily provide all essential amino acids.

The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. However, your specific needs can vary based on your age, activity level, and goals, with active individuals or those aiming for muscle growth often requiring more.

Yes, eggs are a high-quality, complete protein source. A single large egg contains about 6.3 grams of protein. Both the egg white and the yolk contribute to the total protein content.

For weight loss, lean protein sources are often recommended because they provide satiety with fewer calories. Good choices include skinless turkey breast, fish, cottage cheese, Greek yogurt, and legumes like lentils.

You can increase your protein intake by incorporating more plant-based and dairy options. Try adding Greek yogurt, cottage cheese, lentils, beans, tofu, tempeh, or nuts and seeds to your meals and snacks.