What food has the most protein per 100 grams? A guide to finding the most concentrated sources

October 11, 2025 •

4 min read

Protein is an essential macronutrient for building and repairing tissues, yet many people wonder what food has the most protein per 100 grams to maximize their intake. Dehydration is key to increasing protein concentration, making processed and dried foods often the top contenders for the highest protein content by weight. However, comparing different food types—from animal to plant-based—reveals a wide array of options for a balanced, high-protein diet.

Quick Summary

A comparison of foods shows that dried and concentrated items offer the most protein by weight, while diverse sources like lean meats, legumes, and dairy provide high-quality protein for a balanced diet. Factors like completeness and overall nutrient profile are important beyond just raw protein per 100 grams.

Key Points

Dried Foods are the most protein-dense per weight: Items like beef jerky, dried spirulina, and hard cheeses concentrate protein due to the removal of water, leading to a higher grams-per-100g value.
Processed Isolates are peak concentration: Protein powders and products like seitan are specifically formulated to maximize protein content by weight, sometimes reaching over 70g per 100g.
Lean Meats and Fish offer high-quality protein: For whole food sources, lean chicken breast, tuna, and pork loin provide significant protein per 100g and are considered complete proteins.
Seeds and Legumes are powerful plant-based choices: Dry-roasted soybeans, nutritional yeast, and seeds like hemp and pumpkin offer substantial plant-based protein density per 100g.
Balance is more important than raw numbers: While high-protein per 100g is a useful metric, a healthy diet requires diversity. Consuming a variety of protein sources ensures a broad spectrum of amino acids and other vital nutrients.
Watch for sodium in processed options: Be mindful that highly concentrated protein snacks, particularly dried meats like jerky, can also contain alarmingly high levels of sodium.
Context matters for dietary needs: The best protein choice depends on whether you're seeking a quick snack, a low-fat option, or a complete plant-based source, so the ideal food varies by situation.

The Science of Protein Density

Proteins are the building blocks of life, critical for everything from muscle growth to enzyme production. When evaluating a food's protein content per 100 grams, it's important to understand the role of water content. Foods with high water content, like fresh fish or yogurt, will naturally have a lower protein concentration by weight than their dried or dehydrated counterparts, such as beef jerky or powdered supplements. This is why processed and dried foods often appear at the very top of lists ranking protein by weight.

Champion High-Protein Foods per 100 Grams

While processed foods and supplements dominate the top spots, several whole foods also offer impressive protein concentrations, especially once their moisture is reduced. Here are some of the most concentrated sources:

Dried Spirulina: This blue-green algae, when dried, can contain up to 57.5g of protein per 100g, making it one of the most protein-dense whole foods available.
Dried Fish and Beef Jerky: With moisture removed, dried animal proteins are extremely concentrated. Some commercial beef jerky products boast up to 72g of protein per 100g, while certain dried fish varieties contain over 60g. However, sodium content can be very high in these snacks.
Protein Powders and Isolates: Supplements like whey protein and isolates are engineered for high protein concentration, sometimes reaching up to 75g per 100g. Seitan, a plant-based wheat gluten product, is another highly concentrated source, reaching up to 75g per 100g in some forms.
Grated Parmesan Cheese: Hard, aged cheeses have a low moisture content, giving them a very high protein count per 100g, often around 36g.
Dry-Roasted Soybeans: Another legume option, dry-roasted soybeans pack a significant protein punch, with about 43.3g per 100g.

Comparing High-Protein Options

To provide a more comprehensive view, the following table compares different types of high-protein foods based on their protein per 100g, protein quality, and overall nutrient profile. It highlights that the best choice depends on individual dietary goals and preferences.


Food Type	Protein per 100g	Protein Quality	Other Considerations
Beef Jerky	32-72g	Complete	High in sodium, can contain additives
Dried Spirulina	~57g	Complete	Nutrient-dense, vegan-friendly
Whey Isolate	~75g	Complete	Processed supplement, often low fat/carbs
Parmesan Cheese	~36g	Complete	High in calcium, but also high in saturated fat and sodium
Lean Chicken Breast (Cooked)	~32g	Complete	Lower fat than most cheeses and red meats, very versatile
Seitan	~25-75g	Complete (Wheat-based)	Vegan option, protein varies widely depending on product
Dry-Roasted Soybeans	~43g	Complete	Excellent plant-based source, good source of fiber
Cooked Lentils	~9g	Incomplete	Inexpensive, high in fiber and minerals, must be combined with grains to form a complete protein

A Deeper Look at Protein Sources

Beyond the raw numbers, the source of your protein matters. For example, lean animal proteins like skinless chicken breast and lean beef offer a lower fat alternative to some processed or high-fat protein sources. One hundred grams of lean, grilled chicken breast provides around 32g of protein with a lower fat profile compared to the same amount of high-fat cheese or processed jerky.

For vegetarians and vegans, a variety of options provide high protein per 100g. As seen above, seitan and dry-roasted soybeans are fantastic choices. Other solid plant-based options include nutritional yeast (45-51g), pumpkin seeds (~30g), and hemp seeds (~30g), which provide excellent protein concentration and a host of other nutrients like fiber and healthy fats. To ensure a complete amino acid profile, vegans can pair different plant proteins throughout the day, such as combining legumes with whole grains.

The Context of Your Diet

While knowing what food has the most protein per 100 grams is useful, a truly effective nutrition diet is built on balance and context. It's more about the overall quality and mix of your protein intake rather than just chasing the highest number. For example, someone might use a protein isolate to boost their intake post-workout, while another might rely on a balanced meal of chicken and lentils for sustained energy and a complete nutrient profile. It's also vital to consider other nutrients—such as fat, fiber, and micronutrients—when choosing your protein sources. Relying solely on highly-processed, high-protein snacks might lead to excess sodium or unwanted additives.

Conclusion

Ultimately, the question of what food has the most protein per 100 grams has a few different answers depending on whether you're considering dried goods, supplements, or lean, whole foods. For sheer weight-for-weight concentration, protein isolates and dried products like jerky, spirulina, and hard cheeses lead the pack. However, a balanced and nutritious diet emphasizes variety and overall quality. Incorporating a mix of lean meats, fish, dairy, and a wide array of plant-based sources like legumes, seeds, and protein alternatives ensures a complete and healthy protein intake that supports all bodily functions. Focusing on nutrient-density over raw protein numbers alone will lead to a more sustainable and well-rounded nutrition diet.

Key Takeaways

Dried foods have the highest protein concentration per 100g, with products like spirulina and beef jerky often topping the list due to their low moisture content.
Supplements offer an extremely high concentration, with whey protein isolate and some forms of seitan providing up to 75g of protein per 100g.
Lean, whole animal foods are excellent sources, such as grilled chicken breast (~32g/100g) and fish like tuna (~28g/100g), offering high protein with lower fat.
Plant-based options are abundant and high in protein, including dry-roasted soybeans (~43g/100g), nutritional yeast (~51g/100g), and seeds like hemp and pumpkin (~30g/100g).
A balanced diet is crucial, and focusing on overall nutrient density and complete proteins (or complementary combinations for vegans) is more important than chasing the single highest protein number.

Frequently Asked Questions

Among lean meats, grilled chicken breast often has a very high protein content, offering around 32g of protein per 100g. However, some very lean cuts of beef or pork, particularly when roasted, can also be high in protein.

Seitan can be one of the most protein-dense vegan foods, with some products containing up to 75g of protein per 100g. Other top contenders include dried spirulina (over 50g) and dry-roasted soybeans (over 40g).

Yes, high-quality protein powders and isolates like whey are engineered to be highly concentrated. They can contain significantly more protein per 100g than almost any whole food by weight, with some reaching up to 75g.

Yes, due to its low moisture content, grated parmesan cheese is a concentrated source of protein, offering approximately 36-41g per 100g. However, it is also high in fat and sodium, so it should be consumed in moderation.

While dried foods are high in protein per 100g, they aren't always the healthiest choice due to high sodium content and potential additives. Lean whole foods, legumes, and seeds often offer a more balanced nutrient profile.

Vegans can get all essential amino acids by combining complementary plant proteins, such as pairing legumes with grains (e.g., rice and beans), throughout the day. Some plant foods like soy (tofu, tempeh), quinoa, and seitan are naturally complete proteins.

Cooking affects the water content of a food, which alters the protein per 100g value. For example, a 100g raw chicken breast will contain less protein than a 100g cooked chicken breast, because the cooking process removes water, thereby concentrating the protein. The total amount of protein in the food remains the same.