What has 30g of protein per 100g? High-Density Food Sources

October 18, 2025 •

4 min read

According to nutritional data, dry-roasted soybeans and certain forms of beef jerky can offer well over 30g of protein per 100g, highlighting that several concentrated sources can easily help meet this target. Understanding what has 30g of protein per 100g is valuable for optimizing diet, whether for athletic performance, weight management, or general health.

Quick Summary

Several food sources deliver 30 grams or more of protein per 100 grams, including specific lean meats like turkey breast, concentrated snacks like beef jerky, and some plant-based options. This nutrient density makes them ideal for supporting muscle growth, satiety, and overall fitness goals.

Key Points

Dry-Roasted Soybeans: An exceptionally high plant-based protein source, delivering over 43g per 100g and considered a complete protein.
Beef Jerky: A highly concentrated, convenient snack with 32-43g of protein per 100g, though sodium content should be monitored.
Lean Turkey Breast: A lean, animal-based option providing around 30-32g of protein per 100g when cooked, offering a high protein-to-calorie ratio.
Hemp and Pumpkin Seeds: Excellent plant-based additions, with hemp seeds offering 30g of complete protein and pumpkin seeds nearly 30g per 100g.
Parmesan Cheese: A concentrated dairy source with 36g of protein per 100g, perfect for boosting protein in smaller serving sizes.
Complete Proteins: Many foods in the 30g+ category, including dry-roasted soybeans and hemp seeds, are complete proteins, containing all essential amino acids.
Mindful Consumption: While protein density is a key factor, consider other nutritional elements like sodium, fat, and calories, especially with snacks like beef jerky or cheeses.

Understanding Protein Density

Protein is an essential macronutrient vital for building muscle, repairing tissue, and producing enzymes and hormones. While many foods contain protein, some offer a much higher concentration by weight. When planning your diet for specific goals, focusing on foods that provide 30g of protein per 100g or more can be a highly efficient strategy. This article explores these potent protein sources, detailing their benefits and nutritional profiles.

Leading Animal-Based Sources with 30g+ Protein per 100g

For those who consume animal products, several options stand out for their exceptional protein density. These foods are often complete proteins, meaning they contain all nine essential amino acids necessary for the body.

Turkey Breast: A Lean Protein Powerhouse

Cooked turkey breast is a top contender, with some sources reporting around 30-32 grams of protein per 100 grams, depending on the preparation. As a very lean meat, it provides a high protein-to-calorie ratio, making it an excellent choice for those managing their weight while building muscle.

Beef Jerky: A Concentrated Snack

Due to the dehydration process, beef jerky is a highly concentrated source of protein. It typically contains between 32 and 43 grams of protein per 100 grams, making it one of the most protein-dense snacks available. However, consumers should be mindful of the potentially high sodium and sugar content in many commercially prepared varieties.

Parmesan Cheese: A Dairy Dynamo

Hard, aged cheeses like Parmesan are surprisingly rich in protein due to their low water content. Grated Parmesan can contain as much as 36 grams of protein per 100 grams. While you might not consume a full 100g in one sitting, a small amount adds a significant protein boost to meals.

Potent Plant-Based Protein Options

For vegetarians and vegans, or those simply looking to diversify their protein intake, several plant-based foods also meet or exceed the 30g protein per 100g benchmark.

Dry-Roasted Soybeans: The Legume King

When dry-roasted, soybeans become an exceptionally potent protein source, boasting an impressive 43.3 grams of protein per 100 grams. They are a complete protein, offering all the essential amino acids needed by the body.

Seeds: Tiny but Mighty

Certain seeds are incredibly protein-rich. Hemp seeds contain approximately 30 grams of protein per 100 grams and are a complete protein source, also providing healthy fats. Pumpkin seeds are close behind, with nearly 30 grams of protein per 100 grams. They are also a great source of minerals like magnesium and zinc.

Comparison Table: Protein Content per 100g


Food Source	Protein per 100g (Approx.)	Complete Protein?	Key Advantage
Dry-Roasted Soybeans	43.3g	Yes	Highest plant-based density
Beef Jerky	32-43g	Yes	Convenient, concentrated snack
Parmesan Cheese	36g	Yes	Flavorful dairy addition
Hemp Seeds	30g	Yes	Source of healthy fats
Turkey Breast (Cooked)	30-32g	Yes	Very lean and versatile
Canned Tuna (Drained)	24-27g	Yes	Readily available and low-fat
Chicken Breast (Cooked)	27-32g	Yes	Lean, widely available meat
Tofu (Firm)	17.3g	Yes	Versatile plant-based option

Practical Tips for Incorporating High-Density Protein

Add seeds to meals: Sprinkle hemp or pumpkin seeds over salads, oatmeal, or Greek yogurt for an easy protein boost.
Snack smartly: Carry beef jerky for a convenient, on-the-go protein source. For a plant-based option, pack a handful of dry-roasted soybeans.
Boost flavor with cheese: Grate a small amount of Parmesan over pasta, vegetables, or salads to increase protein and add a savory flavor.
Meal prep lean meat: Cook a batch of turkey breast at the beginning of the week to use in salads, sandwiches, or stir-fries.
Mindful sourcing: When possible, choose low-sodium or unsweetened versions of packaged products like beef jerky and seeds to avoid excess additives.

Conclusion

While hitting a 30g protein per 100g target may seem challenging, numerous food sources, from animal products like turkey breast and beef jerky to plant-based options like dry-roasted soybeans and hemp seeds, make it achievable. By incorporating these high-density protein foods into your diet, you can efficiently support your body's needs for muscle building, satiety, and repair. The key is to choose a variety of sources that fit your dietary preferences and nutritional goals. You can achieve your protein targets and enjoy a healthier, more balanced diet.

The Role of Complete Protein

When seeking protein-dense foods, it is important to remember the difference between complete and incomplete protein sources. Complete proteins, predominantly from animal sources and some plant-based options like soybeans, contain all nine essential amino acids. Incomplete proteins lack one or more of these. By combining different plant foods, like pairing rice and beans, one can create a complete protein meal. Many of the foods that have 30g of protein per 100g, including dry-roasted soybeans and hemp seeds, are complete proteins, simplifying nutritional planning.

Frequently Asked Questions

Dry-roasted soybeans, with 43.3g per 100g, and hemp seeds, with approximately 30g per 100g, are two excellent plant-based examples.

Beef jerky is a protein-dense snack, often providing 32-43g of protein per 100g, but it can also be high in sodium and sugar. It should be consumed in moderation as part of a balanced diet.

Most foods that fit this profile, like meat and certain plant sources such as dry-roasted soybeans and hemp seeds, are complete proteins. However, it's always best to check the specific nutritional information.

A good strategy involves sprinkling protein-rich seeds on meals, adding grated cheese to dishes, or using meal-prepped, lean cooked meat like turkey breast.

Cooked chicken breast is very close, offering around 27-32g of protein per 100g, depending on the cut and preparation. It is another fantastic lean protein choice.

Yes, many protein powders, especially whey or pea protein isolates, can deliver significantly more than 30g of protein per 100g. They are highly concentrated sources for supplements.

While Parmesan contains 36g of protein per 100g, it is not typically consumed in such large quantities. It is a great way to boost protein in smaller increments due to its high density.