What food has the most high protein? A guide to top animal and plant sources

October 20, 2025 •

4 min read

According to Medical News Today, spirulina, a blue-green algae, is exceptionally protein-dense, boasting around 57.5 grams of protein per 100 grams, a remarkable answer to the question, what food has the most high protein?. This article explores the most protein-dense options from both animal and plant categories, along with strategies to incorporate them into a balanced diet.

Quick Summary

This guide outlines the most protein-dense animal-based and plant-based foods, including shellfish, lean meats, soy products, and seeds, offering a comprehensive overview of the top sources for a healthy diet and muscle maintenance. It highlights key options and their nutritional profiles.

Key Points

Spirulina is one of the most protein-dense foods: This blue-green algae can contain as much as 57.5 grams of protein per 100 grams, though typical serving sizes are much smaller.
Lean meats offer high-quality complete protein: Skinless chicken breast, lean turkey, and 93% lean ground beef are excellent sources of complete, high-quality protein.
Soy products are powerful plant-based protein sources: Tofu, tempeh, and edamame are complete proteins that are particularly valuable for vegetarian and vegan diets.
Seeds are nutrient-rich protein boosters: Small but mighty, seeds like hemp, pumpkin, and chia are packed with protein, healthy fats, and fiber.
Combining plant proteins creates a complete profile: For plant-based diets, pairing legumes with grains (e.g., rice and beans) can create a meal containing all essential amino acids.
Greek yogurt is a high-protein dairy option: Straining yogurt removes whey and other liquids, concentrating the protein content and offering a rich source of calcium.
Eggs are a benchmark for high-quality protein: With a complete amino acid profile and high digestibility, eggs are an incredibly effective and accessible protein source.

Why Protein is Essential for Health

Protein is a crucial macronutrient that serves as the building block for all tissues in the body, including muscles, bones, and skin. It plays a vital role in numerous physiological functions, such as hormone production, immune function, and enzyme activity. Adequate protein intake is especially important for muscle maintenance, weight management due to its satiating effect, and overall physical health. The optimal amount of protein required varies depending on factors like age, weight, and activity level, but incorporating high-protein foods is a key strategy for meeting daily needs.

High-Protein Animal-Based Foods

Animal sources often provide 'complete' proteins, containing all nine essential amino acids that the body cannot produce on its own.

Lean Meats and Poultry

Lean meats and poultry offer some of the most concentrated forms of protein, with relatively low fat content when prepared correctly.

Turkey Breast: Cooked turkey breast is a top contender, providing approximately 30.1 grams of protein per 100 grams.
Skinless Chicken Breast: A staple for many, skinless chicken breast offers about 22.5 grams of protein per 100 grams.
Lean Ground Beef: Opting for 93% lean ground beef provides a solid 20.8 grams of protein per 100 grams.
Pork Loin: This cut of pork is also quite lean, containing around 22.3 grams of protein per 100 grams.

Fish and Seafood

Beyond their high protein content, many fish varieties are rich in heart-healthy omega-3 fatty acids.

Tuna: Canned, drained tuna offers a high protein density, with about 23.6 grams per 100 grams.
Salmon: A 100-gram fillet of salmon provides 22.1 grams of protein and is packed with omega-3s.
Shellfish: Varieties like clams (21.8g per 85g serving) and shrimp (20.4g per 85g serving) are excellent sources.

Dairy and Eggs

Dairy products and eggs are highly digestible and rich in protein and other nutrients like calcium.

Whey Protein Powder: A supplement widely used by athletes, whey protein can offer an impressive 75 grams of protein per 100 grams.
Parmesan Cheese: This hard cheese is very protein-dense, with 33.6 grams per 100 grams.
Greek Yogurt: Strained yogurt is much higher in protein than regular yogurt, with low-fat plain Greek yogurt providing almost 10 grams per 100 grams.
Eggs: One large egg contains 6.3 grams of highly bioavailable protein.

High-Protein Plant-Based Foods

For vegetarians and vegans, or those looking to diversify their protein sources, a wide range of plant-based options are available.

Soy Products and Seitan

Soy-based foods are some of the few plant-based sources that are 'complete' proteins.

Seitan: Made from wheat gluten, seitan is one of the most protein-rich plant foods, with 75 grams per 100 grams.
Tempeh: This fermented soybean product offers 20.3 grams of protein per 100 grams.
Tofu: A versatile protein source, firm tofu contains around 10 grams of protein per 100 grams.

Legumes and Beans

Legumes are nutritional powerhouses, combining protein with high fiber content.

Dried Chickpeas: With 21.3 grams of protein per 100 grams, chickpeas are a very dense legume.
Dried Lentils: Dried lentils provide 23 grams of protein per 100 grams.
Edamame: These young soybeans offer 18.5 grams per cup, providing a complete protein source.

Nuts and Seeds

Nuts and seeds are excellent, energy-dense protein sources, also rich in healthy fats.

Pumpkin Seeds: These seeds pack nearly 30 grams of protein per 100 grams.
Hemp Seeds: Offering 31.6 grams of protein per 100 grams, hemp seeds are a complete protein.
Peanuts: Peanuts and peanut butter are well-known for their protein content, with about 26 grams per 100 grams.

Whole Grains

Certain whole grains contribute significantly to daily protein intake, with some like quinoa being complete proteins.

Oats: A 100-gram serving of oats contains about 13.15 grams of protein.
Quinoa: One cup of cooked quinoa provides 8 grams of complete protein.
Spelt: This ancient grain offers around 14.5 grams of protein per 100 grams of flour.

High-Protein Foods Comparison Table


Food (per 100g)	Protein Content (g)	Source Type	Complete Protein	Notes
Spirulina (dried)	57.5	Plant	Yes	Often used as a supplement
Seitan	75	Plant	Yes	Wheat gluten-based meat substitute
Whey Protein Powder	75	Animal	Yes	Milk-based supplement
Turkey Breast (cooked)	30.1	Animal	Yes	Leanest option among poultry
Tempeh	20.3	Plant	Yes	Fermented soybean cake
Lentils (dried)	23	Plant	No	Excellent with grains like rice
Parmesan Cheese	33.6	Animal	Yes	Often used in smaller quantities
Pumpkin Seeds	29.84	Plant	Yes	Also rich in healthy fats
Greek Yogurt (low-fat)	9.95	Animal	Yes	Excellent snack or breakfast base

Building a High-Protein Diet

Incorporating high-protein foods into your diet doesn't need to be complicated. The key is balance and variety. For omnivores, focusing on lean cuts of meat, skinless poultry, fish, and low-fat dairy provides high-quality, complete protein. For plant-based eaters, combining different sources like legumes with grains (e.g., rice and beans) is a classic strategy to achieve a complete amino acid profile. Snacking on nuts, seeds, or Greek yogurt can provide a substantial protein boost between meals. Cooking from whole foods rather than relying on processed, high-sodium options is also crucial for overall health. Consider frozen fish or meat options for budget-friendliness and convenience. Meal prepping can ensure a consistent and healthy protein supply throughout the week.

Conclusion

The question of what food has the most high protein? has multiple answers, depending on the source and processing. While supplements and concentrated foods like spirulina and whey protein offer the highest grams per serving, whole foods such as lean turkey breast, soy products like tempeh and seitan, and various seeds are fantastic everyday sources. A balanced diet focusing on variety and whole foods ensures not only high protein intake but also a full spectrum of essential vitamins and minerals for optimal health.

For more detailed nutritional information on various foods, consult the FoodData Central database from the USDA: https://fdc.nal.usda.gov/

Frequently Asked Questions

A complete protein contains all nine of the essential amino acids that the human body cannot produce on its own. Animal sources like meat, eggs, and dairy are complete, as are some plant sources like soy, quinoa, and hemp seeds.

Excellent high-protein choices for vegetarians include Greek yogurt, eggs, lentils, chickpeas, and soy products like tofu and tempeh. A variety of nuts, seeds, and certain whole grains like quinoa are also good sources.

To increase protein intake, incorporate a protein source into every meal, use protein powder in smoothies, and choose high-protein snacks such as nuts, seeds, or cottage cheese. Swapping low-protein foods for high-protein alternatives can also help.

While protein is essential, consuming excessive amounts can potentially place a strain on the kidneys. It is important to find a balance and consult a healthcare professional, especially if you have pre-existing kidney issues.

Whey protein powder is a popular choice for building muscle due to its high concentration and amino acid availability. However, high-quality whole food sources like chicken, beef, and eggs are also very effective.

Seitan and pea protein powder can both offer a very high protein content per 100 grams, comparable to whey protein. Tempeh and dried legumes also provide concentrated plant protein.

While many plant-based foods are 'incomplete' proteins on their own, combining different sources throughout the day, like rice with beans, ensures you get all the essential amino acids. The body is effective at combining these over a 24-hour period.