What Animal Has the Most Protein? The Surprising Contenders

November 14, 2025 •

4 min read

According to nutritional data, certain dried animal products, like salt cod, can boast an exceptionally high protein density, providing over 45g of protein per 100g. However, the answer to what animal has the most protein is complex and depends heavily on preparation, moisture content, and the specific cut, revealing several surprising contenders.

Quick Summary

The animal with the most protein depends on how it's measured; lean cuts of poultry and game are excellent sources, while dried fish like salt cod and certain insects boast superior density due to minimal water content.

Key Points

Depends on Measurement: The 'most protein' title depends on whether you measure fresh weight, dry weight, or protein-to-fat ratio, with dried foods and insects often scoring highest.
Dried Products Reign Supreme: Highly concentrated foods like dried salt cod (over 45g/100g) offer the highest protein density due to the removal of moisture.
Lean Poultry is a Top Contender: Lean cuts of turkey and chicken breast are excellent sources, delivering high protein with minimal fat.
Insects are Nutrient-Dense: On a dry matter basis, many insects like crickets and locusts possess a very high percentage of complete protein, exceeding most meats.
Fish are a Powerful Source: Certain fish, especially dried or canned options like tuna and cod, offer significant protein concentrations, often with additional omega-3 benefits.
Consider Lean Red Meat and Game: Bison and lean cuts of venison or beef are high-protein options, also providing key nutrients like iron and B12.

Beyond the Ordinary: Redefining 'Highest Protein'

When we ask, "what animal has the most protein?", our first thoughts typically turn to common food sources like chicken or beef. However, a comprehensive answer requires a deeper look, considering factors like cooking methods, moisture levels, and the differences between domesticated and wild animals. The protein content of an animal is not a fixed number but a variable influenced by its specific cut or body part. While familiar lean meats offer reliable protein, the highest concentrations often come from unexpected places, such as dried fish or certain types of insects, where the dehydration process dramatically increases protein density per gram.

The Power of Preparation: Raw vs. Cooked

One of the most significant factors affecting protein content per serving is the preparation method, particularly the role of moisture. When meat is cooked, water evaporates, concentrating the nutrients. This is why a 100g portion of cooked chicken breast will have a higher protein count than the same weight of raw chicken. This principle explains why highly processed or naturally dehydrated animal products rank so high on protein density lists.

The Surprising Contenders: Dried and Concentrated Sources

Some of the highest protein figures come from sources that have had their moisture reduced. For example, dried salt cod contains over 45 grams of protein per 100g, making it a frontrunner for the most protein-dense animal product. Similarly, whey protein, a dairy derivative, can be up to 90% protein by weight in its powdered form. While not a whole animal, it demonstrates the power of concentration. Among common meats, cooked mollusks have also been reported to be extremely high in protein.

Insects: The Future of Protein?

Entomophagy, or the practice of eating insects, has been gaining attention due to its potential as a sustainable and protein-rich food source. Insects such as locusts, crickets, and mealworms can contain a very high percentage of protein on a dry matter basis, sometimes exceeding that of traditional meats.

Why Insects are Nutrient-Dense:

High Protein Content: Crickets can contain up to 60% protein by dry weight.
Complete Protein: Insects provide all nine essential amino acids, making them a complete protein source.
Nutrient-Rich: They are also excellent sources of minerals like iron, zinc, and B vitamins.

Conventional Meats: The Leanest Cuts

For those sticking to more traditional diets, specific cuts of meat offer a powerful protein punch while remaining lean. These choices provide high-quality, complete protein along with essential vitamins and minerals like iron and B12.

Top choices include:

Turkey Breast: A very lean option, providing around 29-31g of protein per 100g, making it a popular choice for muscle-building and weight management.
Chicken Breast: A staple in many fitness diets, delivering about 27-31g of protein per 100g.
Bison: A leaner alternative to beef, offering high protein content with less fat.
Venison and Elk: Wild game meats are also known for their high protein density and lean profile.

Fish and Seafood: A Healthy Protein Source

Fish and seafood are not only packed with protein but also offer the added benefit of heart-healthy omega-3 fatty acids. Certain species and preparations are exceptionally high in protein.

Excellent seafood options:

Dried Salt Cod: As mentioned, a standout in protein density due to moisture removal.
Cooked Mollusks: Some reports cite cooked mollusks with an exceptionally high 47.7g of protein per 100g.
Tuna: Canned or fresh tuna offers high protein content, with figures around 26.8g per 100g.

Protein Content Comparison (Per 100g Serving)


Animal/Food Source	Preparation	Protein (g)	Notes
Whey Protein Isolate	Dried Powder	~90g	A concentrated dairy product, not a whole animal.
Dried Salt Cod	Dried	>45g	Extremely high due to low moisture.
Cooked Mollusks	Cooked	47.7g	High density due to moisture reduction.
Lean Turkey Breast	Cooked	~30g	Very high protein, low-fat source.
Lean Chicken Breast	Cooked	~30g	Fitness staple, high protein-to-fat ratio.
Canned Tuna	Drained	23.6-26.8g	Easily accessible and dense protein.
Bison	Cooked	22-25g	Leaner alternative to beef.
Crickets	Dried	~60% dry weight	Very high protein density, sustainable source.

Conclusion: Understanding Context is Key

So, what animal has the most protein? The answer is not a single species but depends on context. For the highest protein density per 100g in a common food, processed products like whey protein and dried fish such as salt cod lead the way due to dehydration. For fresh, lean meat, chicken and turkey breasts are among the best choices. Looking beyond conventional foods, insects offer a surprisingly concentrated and sustainable protein source on a dry weight basis. Ultimately, the best protein choice depends on your dietary goals, taste preferences, and nutritional needs, but it's clear that the world of animal protein is more diverse than many people realize. A comprehensive database on meat nutrients is available from the Food and Agriculture Organization.

Frequently Asked Questions

Lean poultry, such as skinless chicken and turkey breast, typically offers a very high protein-to-fat ratio. This makes them a popular choice for those managing calorie intake while maximizing protein.

Yes, insects are a very viable and sustainable protein source. Many species, like crickets and locusts, contain high protein levels on a dry weight basis that are comparable to or exceed traditional meats, while requiring fewer resources to raise.

Yes, cooking meat removes water, which concentrates the protein. This means a 100g serving of cooked meat will have more protein than a 100g serving of the same raw meat.

It depends on the specific type and preparation. Some fish, like dried salt cod or tuna, can have a higher protein density per 100g than many common meat cuts. However, very lean poultry can be highly competitive in protein content.

Protein content varies based on several factors, including the specific cut of meat, the animal's diet, its life stage, and most importantly, whether the data is presented on a fresh or dry weight basis.

Besides protein, these animal sources are often rich in essential nutrients. Red meat provides iron and vitamin B12, fish offers heart-healthy omega-3 fatty acids, and poultry contains B vitamins and selenium.

Animal protein is considered a 'complete' protein, meaning it contains all nine essential amino acids. While plant protein can also be complete, some sources require combining different plants to achieve the full amino acid profile.