What Edible Item Has the Most Protein? The Surprising Answer

December 9, 2025 •

4 min read

With approximately 57 grams of protein per 100 grams, dried spirulina holds the top spot as what edible item has the most protein by concentration. However, defining the highest protein food depends on whether you measure by weight, portion size, or calorie count. This guide explores the various contenders and breaks down the best sources for different dietary needs, revealing that the answer isn't as simple as it seems.

Quick Summary

This article examines the highest protein foods by concentration, weight, portion, and calories, revealing how nutritional context changes the answer. It compares animal, plant-based, and supplemental sources to help you select the best options for your diet.

Key Points

Spirulina is the most protein-dense edible item: Dried spirulina offers the highest concentration of protein per 100 grams among all whole foods.
Supplements offer the purest protein: Protein isolates, like whey and soy, are processed to be almost pure protein, surpassing whole foods in concentration.
Lean meats are top performers by weight: Cooked, lean animal proteins like turkey and chicken breast pack a high protein punch per 100 grams.
Dry soybeans lead plant-based options: Dry-roasted soybeans and hemp seeds are among the most protein-dense plant-based whole foods.
Protein-to-calorie ratio matters: For lean diets, choices like chicken breast, egg whites, and white fish offer the most protein with the fewest calories.

The Overall Protein Champion: Dried Spirulina

When judged solely on protein concentration by weight, the undisputed champion is dried spirulina, a blue-green algae. This powerful superfood contains up to 57 grams of protein per 100 grams, making it one of the most nutrient-dense foods on the planet. Available in powdered form, it is most commonly added to smoothies and drinks to boost the protein content. While an excellent source of concentrated protein, its usage is limited to small quantities, so it's not a primary source of daily protein for most people.

Supplemental Protein: Whey and Soy Isolates

For those seeking the absolute highest protein-by-weight option, supplements offer even greater concentration. Protein isolates, such as whey and soy, are processed to remove fats and carbohydrates, resulting in a product that can be over 90% pure protein. These are a favorite among athletes and bodybuilders for their convenience and ability to deliver a massive protein dose quickly.

Highest Protein Per 100 Grams: Whole Foods

Beyond superfoods and supplements, several whole foods offer exceptional protein density per 100 grams. These are practical, delicious options that can form the backbone of a high-protein diet.

Animal-Based Protein Sources

Lean Meats: Cooked, lean animal meats are excellent protein sources. A 100-gram serving of cooked turkey breast can provide over 30 grams of protein, while lean beef and chicken breast are not far behind. The cooking process removes water, which concentrates the protein content.
Certain Fish: Fish like tuna and salmon offer high protein content. A 100-gram serving of canned tuna can contain nearly 27 grams of protein, while salmon and halibut are also very dense.
Parmesan Cheese: This hard Italian cheese is surprisingly protein-rich. Due to its low moisture content, Parmesan can offer over 30 grams of protein per 100 grams.

Plant-Based Protein Sources

Dry-Roasted Soybeans: When dried and roasted, soybeans become an incredibly dense protein source, with up to 43 grams of protein per 100 grams. This makes them a top plant-based contender for protein density.
Hemp Seeds: Offering 31.6 grams of protein per 100 grams, hemp seeds are a fantastic, versatile option for adding protein to salads, yogurt, and other dishes.
Lentils and Beans: When dried, legumes like lentils and chickpeas have high protein content. Once cooked, their protein content per 100 grams drops due to water absorption, but they remain significant sources.

The Best Lean Protein: Protein Per Calorie

For those focused on weight management or muscle building, the protein-to-calorie ratio is a more important metric. Low-fat protein sources pack a significant punch without adding excess calories.

Best Lean Protein Options:

Skinless Chicken Breast: A staple for many fitness enthusiasts, it is extremely high in protein with very little fat, making its protein-to-calorie ratio highly favorable.
Egg Whites: Almost pure protein with minimal calories, egg whites are perfect for boosting protein intake without added fat.
White Fish: Varieties like cod and tilapia are lean, low in calories, and rich in protein.
Low-Fat Cottage Cheese: With a high percentage of calories from protein, cottage cheese is a filling, low-calorie dairy option.

Comparing Top Protein Sources

This table provides a clear comparison of protein content per 100 grams for various top-tier options.


Food Item	Protein (g) per 100g	Type	Notes
Dried Spirulina	~57	Plant	Most concentrated whole food source
Soy Protein Isolate	~80+	Supplement	Extremely high concentration
Grated Parmesan Cheese	~33.6	Dairy	Low moisture content boosts protein density
Cooked Turkey Breast	~30.1	Animal	Exceptionally lean and dense
Hemp Seeds	~31.6	Plant	Versatile addition to many meals
Canned Tuna (in water)	~26.8	Animal	High in protein and convenient
Dry-Roasted Soybeans	~43.3	Plant	A nutrient-dense vegetarian option
Cooked Chicken Breast	~32	Animal	Cooking concentrates protein by weight

Conclusion

While a supplement might offer the highest technical protein concentration, dried spirulina is the edible item with the most protein by weight among whole foods, at approximately 57 grams per 100 grams. For practical daily eating, however, the “best” protein source depends on your goals. For lean muscle building, lean meats and white fish offer an excellent protein-to-calorie ratio. For plant-based diets, dry-roasted soybeans and hemp seeds are outstanding choices. The key to maximizing protein intake is to incorporate a variety of these high-quality sources into your daily diet, ensuring you meet your nutritional needs effectively.

For more detailed nutritional information and protein guidelines, visit Healthline's article on High Protein Foods.

A Note on Quality

It is important to remember that not all protein sources are created equal. Animal products, along with soy and quinoa, are considered “complete proteins” because they contain all nine essential amino acids that the human body cannot produce on its own. Most other plant proteins are “incomplete,” so vegetarians and vegans should eat a varied diet to ensure they get all essential amino acids throughout the day. The protein “package” also matters, with lean sources being healthier overall than those with high saturated fat content.

Frequently Asked Questions

While it depends on the specific food and serving size, a single serving of a lean meat like chicken breast or a portion of low-fat Greek yogurt can offer a very high protein count in a typical portion.

Spirulina is more concentrated in protein by weight than meat, but it's typically consumed in small amounts. Meat, especially lean cuts, provides a complete amino acid profile and is a more practical source for meeting daily protein needs through regular meals.

Among vegetables, green peas and broccoli contain relatively higher protein levels, especially when compared to their calorie count. Dry-roasted soybeans, though often considered a legume, are a plant-based item with much higher density.

In terms of protein percentage by weight, supplements like whey or soy protein isolates have a higher concentration than any whole food. However, whole foods offer a broader range of nutrients, fiber, and vitamins.

To increase protein intake, incorporate a variety of high-protein foods like lean meats, eggs, fish, dairy, legumes, and seeds into every meal. Opt for lean sources and use supplements like spirulina or protein powder to boost intake when needed.

Certain types of meat, like cooked chicken breast and turkey, often have a higher protein content per 100 grams than most dairy products. However, some dense dairy products like Parmesan cheese and Greek yogurt are very high in protein.

Yes, consuming a variety of protein sources is important, especially for those on a plant-based diet. Different foods offer different amino acids, and a varied diet ensures you get all the essential amino acids your body needs for optimal health.