The Highest Protein Sources by Weight
To determine what food drink has the most protein, we must first distinguish between pure protein concentration and a typical, prepared serving. By weight, few sources can compete with concentrated protein powders or specific plant-based alternatives.
- Whey Protein Powder: One of the most concentrated protein sources available, some brands can provide up to 78 grams of protein per 100 grams of powder. When mixed into a shake, the protein content per serving remains extremely high compared to other drinks.
- Seitan: A popular meat substitute derived from wheat gluten, seitan is a vegan option that is also very high in protein, potentially containing up to 75 grams of protein per 100 grams. However, it's an incomplete protein and contains gluten.
- Soya Chunks or Nuggets: Dehydrated soya chunks are a high-protein plant-based option, offering around 50 grams of protein per 100 grams.
High-Protein Drinks for Daily Intake
While protein powders offer the highest concentration, several ready-to-drink options provide a significant protein boost without preparation.
- Protein Shakes: Many ready-to-drink shakes offer 20-30+ grams of protein per serving, often using whey or plant-based proteins like pea or soy.
- Milk Kefir: This fermented drink provides about 8.8 grams of protein per cup of low-fat kefir.
- Bone Broth: Made from simmering animal bones, a cup can offer about 9-10 grams of protein and collagen.
- Fortified Soy Milk: A popular plant-based milk with about 6.3 grams of protein per cup.
Prioritizing Protein Density
The ratio of protein to calories (protein density) is crucial for weight management and muscle gain. High protein density sources like chicken breast and egg whites help meet protein goals with fewer calories.
Comparing Top Protein Foods and Drinks
Here is a comparison of common protein sources per 100-gram serving, based on USDA data referenced in multiple health articles:
| Food/Drink (per 100g) | Protein (g) | Calories (kcal) | Protein Density (%)* |
|---|---|---|---|
| Whey Protein Powder | 75 | ~380 | ~79% |
| Seitan | ~25-75 | ~205 | ~49% |
| Cooked Chicken Breast (skinless) | ~32 | ~165 | ~77% |
| Cooked Beef (lean, ground) | ~25 | ~250 | ~40% |
| Plain Non-Fat Greek Yogurt | ~10 | ~59 | ~68% |
| Cottage Cheese | ~11 | ~98 | ~45% |
| Cooked Lentils | ~9 | ~116 | ~31% |
| Bone Broth (canned) | ~9 | ~39 | ~92% |
| Soy Milk (fortified) | ~6.3 | ~54 | ~47% |
| Large Egg (whole, 50g) | ~6.3 | ~78 | ~32% |
Note: Protein density calculated as (Protein grams x 4) / Total calories x 100. Values may vary by brand and preparation.
Making the Best Choice for Your Needs
Protein powders offer the highest concentration and are convenient for supplementation. Whole foods provide a broader range of nutrients, with lean meats, fish, and dairy being high-quality, complete protein sources. Plant-based options like seitan and soya chunks offer high density but require combining foods for all essential amino acids. The best source depends on individual needs and goals.
Conclusion
While whey protein powder boasts the highest absolute protein per 100 grams, bone broth stands out as the most protein-dense drink due to its low-calorie count. Overall, concentrated powders offer the highest protein concentration. For whole food sources, lean meats, poultry, and certain dairy remain top choices. Consider both total protein and protein density when choosing sources.
Harvard Health offers additional guidance on protein sources for a healthy diet.
