What Contains the Highest Protein? The Complete Guide

January 1, 2026 •

4 min read

According to the Academy of Nutrition and Dietetics, protein needs can vary significantly based on activity level and age. Understanding what contains the highest protein is key to fueling your body efficiently, supporting muscle repair, and maintaining overall health.

Quick Summary

This guide details foods with the highest protein content per serving, from concentrated supplements like whey and seitan to whole foods like chicken breast, tuna, and hemp seeds. It also examines the importance of a varied diet for achieving complete protein and optimal health benefits.

Key Points

Highest Per 100g: When considering weight, supplements like whey protein isolate and plant-based seitan are among the most protein-dense options available.
Lean Animal Sources: Lean chicken breast, tuna, and shrimp offer excellent protein concentration with low fat content, ideal for many dietary goals.
Complete Plant Proteins: Hemp seeds, soy products like tofu and tempeh, and grains such as quinoa are complete protein sources for plant-based diets.
Balance is Key: For maximum benefit, it is more important to consume a varied diet and spread protein intake throughout the day, rather than focusing on a single food.
Protein 'Package': The overall nutritional value, including fiber, healthy fats, and micronutrients, should also be considered when choosing protein sources, not just the raw protein content.
Combining Plant Sources: Incomplete plant proteins can be effectively combined throughout the day to provide all nine essential amino acids.

Understanding Protein Concentration

When asking "what contains the highest protein?", the answer isn't always straightforward. Some sources, like whey protein powder, have an incredibly high percentage of protein by weight, while others, like lean meats, are high in protein but also contain other nutrients. It's helpful to consider several metrics, including protein per 100 grams, protein per calorie, and the amino acid profile, to get a comprehensive picture of a food's quality.

Top Animal-Based Protein Sources

Animal-based foods are often considered 'complete proteins,' meaning they contain all nine essential amino acids necessary for the body.

Lean Poultry and Red Meat

Lean cuts of poultry and red meat are classic staples for high protein diets. Skinless chicken and turkey breast are particularly effective for muscle building and weight management due to their excellent protein-to-calorie ratio. For example, 100 grams of grilled chicken breast can contain over 30 grams of protein.

Fish and Shellfish

Fish like tuna, salmon, and cod are packed with high-quality protein. Cooked tuna can offer nearly 30 grams of protein per 100 grams, making it one of the top contenders. Shellfish such as shrimp and crab also offer a high protein density with very low calories, making them a great option for those managing their caloric intake.

Dairy Products

Certain dairy items provide highly concentrated protein. Greek yogurt and cottage cheese, in particular, are excellent sources. A single cup of low-fat cottage cheese can deliver a significant amount of protein, and it is a complete protein.

Eggs

Eggs are a versatile and readily available complete protein source. A single large egg contains about 6 grams of high-quality protein, and egg whites are an almost pure protein source.

Exceptional Plant-Based Protein Sources

Plant-based diets have numerous high-protein options, and some contain complete proteins or can be combined to achieve a complete amino acid profile.

Seitan and Whey Protein Isolate

When looking at pure protein concentration by weight, seitan (made from wheat gluten) and whey protein isolate are often at the top. Certain sources suggest seitan can contain up to 75 grams of protein per 100 grams. For supplements, whey protein isolate is noted for its fast absorption and high protein content.

Soy Products

Soy is a powerhouse in the plant-based world. Tofu, tempeh, and edamame all provide complete protein. Tempeh, made from fermented soybeans, is particularly protein-rich, offering about 19 grams per 100 grams.

Seeds and Nuts

Several seeds are extremely protein-dense. Hemp seeds, for instance, provide a complete protein with about 30 grams per 100 grams. Pumpkin seeds are also rich in protein. Peanuts and almonds are excellent sources, providing protein along with healthy fats.

Legumes

Lentils, chickpeas, and various beans are mainstays of plant-based protein. While typically incomplete on their own, they can be paired with other foods (like rice) to create a complete protein meal.

Comparison of High-Protein Foods

This table provides a quick comparison of protein content and completeness for a variety of popular protein sources per 100g.


Food Source	Protein (g) per 100g	Protein Type	Notes
Whey Protein Isolate	~90	Complete	Fast absorption, concentrated
Seitan	~75	Complete	Very high vegan source
Grilled Chicken Breast	~32	Complete	Lean animal protein
Cooked Tuna	~30	Complete	High protein, low fat
Hemp Seeds	~30	Complete	Excellent plant source
Parmesan Cheese	~33.6	Complete	Concentrated dairy protein
Cooked Lentils	~9	Incomplete	Great plant fiber source
Tofu (Firm)	~10-16	Complete	Versatile soy protein

Tips for Optimizing Your Protein Intake

Beyond simply identifying the foods, how you consume protein can also affect its benefits.

Spread it Out: Experts recommend consuming protein in multiple sittings throughout the day, as the body can only effectively utilize a certain amount for muscle protein synthesis at one time (around 20-40 grams).
Prioritize Whole Foods: While supplements are convenient, whole foods provide the 'protein package'—beneficial fiber, vitamins, and minerals that powders often lack.
Combine Plant Proteins: Vegetarians and vegans can ensure a complete amino acid profile by combining different protein sources throughout the day, such as rice and beans, or hummus and pita.
Focus on Lean Sources: Choosing lean proteins, both animal and plant-based, can help you maximize protein intake without excess saturated fat.

Conclusion

While many foods boast high protein, there is no single answer to what contains the highest protein. For raw concentration, specialized products like whey protein isolate and seitan are top contenders. For high-quality, whole-food options, lean animal proteins like chicken breast and tuna, and plant-based alternatives like hemp seeds and soy products, are excellent. The best approach is to diversify your sources and spread your intake throughout the day to support muscle repair, satiety, and overall health.

Authoritative Link

For more detailed nutritional information on food composition, consider exploring the USDA FoodData Central database.

Frequently Asked Questions

While it depends on preparation and source, concentrates like whey protein isolate and plant-based seitan are often cited as the highest, containing up to 75-90 grams of protein per 100 grams.

Yes, they can be. While many animal sources are complete proteins, a varied diet of different plant sources (like legumes, grains, and nuts) ensures all essential amino acids are consumed. Some plant foods like soy, seitan, and quinoa are complete on their own.

For healthy individuals, moderate to high protein intake does not typically harm kidney function. However, individuals with pre-existing kidney disease should consult a doctor, as high protein can put a strain on their kidneys.

Excellent low-calorie, high-protein options include lean chicken breast, fish like tuna and cod, egg whites, and shellfish like shrimp and crab.

You can increase intake by including protein with every meal, choosing protein-rich snacks like nuts or Greek yogurt, and adding protein powders to shakes or meals for convenience.

A complete protein contains all nine essential amino acids that the human body cannot produce on its own. Animal products are typically complete, as are certain plant foods like soy and quinoa.

The idea that there's a very short 'anabolic window' is largely a myth. Consuming protein within an hour or two is beneficial, but total daily protein intake and spreading it out across meals is more important for muscle growth.