What Has the Highest Protein Per Oz? Comparing Top Animal and Plant Sources

January 4, 2026 •

4 min read

Protein isolates and dried foods offer the most concentrated form of protein by weight, with whey and seitan powders leading the pack at over 20 grams per ounce. However, when considering whole, natural foods, the answer to what has the highest protein per oz varies between animal and plant-based options, all delivering significant nutritional value in a small package.

Quick Summary

This article analyzes the foods with the highest protein density per ounce, covering supplements like protein powders, highly dehydrated items such as dried fish, and fresh whole foods. A detailed comparison of top animal and plant-based sources helps identify the most efficient ways to boost protein intake.

Key Points

Protein Isolates Win on Concentration: Supplements like whey and seitan protein powder offer the highest protein density per ounce by far, due to the removal of water and other components.
Dried Foods Offer High Density: Dehydrated items such as dried fish and beef or turkey jerky also provide a highly concentrated protein source in a small, lightweight serving.
Top Animal Protein is Lean Meat: For whole foods, lean animal proteins like skinless chicken breast, tuna, and lean beef offer the most protein per ounce.
Parmesan and Seeds are Dense Whole Foods: Hard cheeses like Parmesan and seeds such as hemp and pumpkin are surprisingly protein-dense for their size and weight.
Balance is Key: A balanced diet should include a variety of protein sources to ensure all essential amino acids are consumed, as some plant sources are not complete proteins on their own.

For those looking to maximize their protein intake while minimizing volume, understanding protein density is crucial. While supplements often provide the most grams of protein per ounce, many whole foods also pack an impressive punch. The best choice depends on whether you prioritize convenience, nutritional completeness, or affordability.

The Overall Winners: Concentrates and Dehydrated Foods

When strictly measuring protein per ounce, supplements and dehydrated items consistently rank highest due to the removal of water and other macronutrients. These are often used by athletes or individuals with specific dietary needs who need a high-impact protein source.

Whey and Seitan Protein Powders: These isolates are designed for maximum protein concentration. An ounce of whey or seitan powder can contain over 20 grams of protein, making them the most protein-dense option available. They are easily mixed into shakes and other recipes.
Dried Fish: Certain varieties of dried fish, particularly a few types of white fish, are extremely protein-dense. With water removed, their protein content per ounce is exceptionally high, with some sources listing up to 18 grams per ounce.
Beef or Turkey Jerky: Jerky is another highly concentrated source, with most brands offering between 10 and 15 grams of protein per ounce. While convenient, it's important to be mindful of added sodium and sugars.

Highest Protein Per Oz: Whole Animal Foods

For those seeking protein from unprocessed, whole-food sources, lean animal products are the most efficient. These options are also considered "complete proteins," meaning they contain all nine essential amino acids.

Top Animal Protein Sources (per ounce)

Skinless Chicken Breast: A standard 3-ounce serving of skinless, roasted chicken breast yields approximately 25-27 grams of protein, which translates to about 8.5 to 9 grams per ounce. This makes it a top contender for lean, whole-food protein.
Lean Turkey Breast: Similar to chicken, turkey breast offers a significant amount of lean protein. Cooked turkey breast can provide over 8 grams of protein per ounce.
Parmesan Cheese: For dairy lovers, hard cheeses like Parmesan offer an incredible protein-to-weight ratio, packing around 10 grams of protein per ounce.
Lean Beef and Bison: Cuts like sirloin and bison are excellent sources of protein, often providing over 8 grams per ounce in a cooked, lean form.
Canned Tuna: Light tuna in water is a remarkably efficient protein source. A 3-ounce serving contains around 25 grams of protein, putting it at approximately 8.3 grams per ounce.

Highest Protein Per Oz: Whole Plant Foods

Plant-based diets can also deliver a high protein density, though it often requires choosing specific foods. Many plant proteins are not complete on their own, but pairing different sources can provide a full amino acid profile.

Top Plant Protein Sources (per ounce)

Roasted Edamame (Dry): A standout plant source, dry-roasted edamame can provide around 13 grams of protein per ounce.
Hemp Seeds: These seeds are a nutritional powerhouse, offering almost 9 grams of protein per ounce.
Pumpkin Seeds: Just one ounce of these seeds provides over 5 grams of protein, along with valuable minerals like magnesium and zinc.
Tempeh: This fermented soy product is a complete protein and contains approximately 5.6 grams of protein per ounce.
Spirulina: This blue-green algae is exceptionally protein-rich, with a high concentration of protein per gram. An ounce of spirulina powder offers over 16 grams of protein.

Protein Powerhouse Comparison Table


Food Source	Protein per 100g (approx.)	Protein per 1 oz (approx.)	Notes
Whey/Seitan Powder	75g	~21.2g	Highly concentrated, isolated protein
Dried Fish	63g	~17.9g	Dehydrated, high in nutrients
Dry Roasted Edamame	46g (based on 13g/oz)	~13g	Excellent plant-based concentration
Parmesan Cheese	36g	~10.2g	Hard cheese, high in protein
Beef/Turkey Jerky	35-50g (based on 10-15g/oz)	10-15g	Convenient snack, can be high in sodium
Hemp Seeds	31.6g	~8.9g	Also rich in healthy fats
Skinless Chicken Breast (Cooked)	31g	~8.8g	Lean, complete protein
Canned Tuna	29g	~8.2g	Complete protein, low in fat
Tempeh	19g	~5.4g	Fermented soy, complete protein
Pumpkin Seeds	19.4g	~5.5g	Source of minerals and healthy fats
Cottage Cheese (Low-fat)	12g	~3.4g	Creamy dairy, also high in calcium

How to Integrate High-Protein Foods Into Your Diet

Incorporating these protein-dense foods into your meals can be simple and delicious.

Breakfast: Add a scoop of whey protein powder to your morning smoothie or mix a sprinkle of hemp or pumpkin seeds into oatmeal. Plain Greek yogurt or low-fat cottage cheese also make excellent, easy additions.
Lunch: Top your salad with sliced chicken breast, flaked tuna, or roasted edamame for a filling protein boost. A handful of nuts or seeds makes a great snack to curb hunger between meals.
Dinner: Choose lean cuts of beef or turkey, or enjoy a portion of baked fish. Stir-fry tempeh or add lentils to soup for a plant-based alternative.
Snacks: Keep pre-portioned bags of jerky, a small square of Parmesan cheese, or a handful of pumpkin seeds ready for a quick protein fix.

Conclusion: Finding the Right Source for Your Needs

While protein isolates and dehydrated foods like jerky or dried fish offer the absolute highest protein per ounce, a variety of whole foods provide excellent protein density and other valuable nutrients. For maximum protein concentration, supplements are the clear winner. For complete, bioavailable protein from natural sources, lean poultry, fish, and dairy are highly effective. On the plant-based side, seeds like hemp and soy products like tempeh offer impressive protein-to-ounce ratios. By considering your dietary preferences and health goals, you can choose the best high-protein food to power your body effectively.

For more detailed nutritional information on these and other foods, consult authoritative sources like the USDA FoodData Central.

Frequently Asked Questions

Overall, highly processed protein isolates, like whey or seitan protein powders, have the highest protein per ounce. Some dried fish and jerky products are also extremely high due to dehydration.

Among whole foods, dried or dehydrated products like beef jerky offer a very high protein concentration per ounce. For fresh food, very lean meats like skinless chicken breast and certain hard cheeses like Parmesan are top contenders.

Several plant-based foods offer high protein density per ounce, including dry-roasted edamame (~13g/oz) and hemp seeds (~8.9g/oz). Tempeh also provides a good protein-to-ounce ratio.

A 3-ounce serving of cooked, skinless chicken breast contains approximately 25-27 grams of protein, which breaks down to about 8.5 to 9 grams of protein per ounce.

Yes, seeds can be a very good source. For example, hemp seeds and pumpkin seeds provide a significant amount of protein per ounce along with healthy fats and minerals.

Protein powders are high in protein per ounce because they are concentrates, meaning most of the fat, carbohydrates, and water have been removed during processing, leaving behind a highly concentrated protein source.

Yes, the protein content per ounce is significantly different. The process of drying or dehydrating removes water, concentrating the remaining nutrients, including protein. This is why dried fish or jerky has a much higher protein-to-ounce ratio than fresh fish or meat.