What is considered high protein per 100g?

November 29, 2025 •

4 min read

According to European Union food labeling regulations, a product can be officially classified as 'high in protein' if protein constitutes at least 20% of its total energy value. This guide explores what is considered high protein per 100g, providing a clear benchmark for evaluating different food options.

Quick Summary

This guide examines the criteria for defining high-protein foods, breaking down regulatory standards from organizations like the EU and FDA. It provides a practical benchmark for protein content per 100g, lists examples of top animal and plant-based sources, and offers a comparison table to aid in making informed dietary choices.

Key Points

Regulatory Standard: A food with at least 20% of its total energy from protein can be legally labeled 'high protein' in the EU.
Practical Benchmark: Aim for foods with 20 grams of protein or more per 100 grams for a strong, practical definition of a high-protein source.
Top Animal Sources: Concentrated animal products like jerky (34g) and lean meats like chicken breast (up to 32g) are top protein providers per 100g.
Top Plant Sources: Plant-based options like seitan (up to 75g) and spirulina (57.5g) are extremely protein-dense, along with seeds and nuts.
Beyond Grams: High protein isn't just about the number; consider the overall diet, protein quality (amino acid profile), and your specific health needs.
Individual Needs: Protein requirements vary significantly based on factors like age, weight, activity level, and health goals.

Defining High Protein: Regulatory vs. Practical Benchmarks

Determining what is considered high protein can depend on a few factors, including official government regulations and practical dietary benchmarks. Globally, food labeling standards provide a baseline for nutrient content claims, which consumers can use to gauge a product's protein density. In the European Union, for example, a product can claim to be 'high in protein' if its protein content makes up at least 20% of its total energy value. Meanwhile, in the United States, the Food and Drug Administration (FDA) requires a food to contain 20% or more of the Daily Value (DV) for protein per serving to be labeled 'high in protein'. Given the DV for protein is 50 grams, this means a serving must provide at least 10 grams.

A Practical Guideline for 100g

While regulatory standards often use percentages of total calories or serving sizes, a useful rule of thumb for consumers is to look at the protein content per 100 grams. A product containing around 20 grams of protein or more per 100g is generally a very solid benchmark for a high-protein food. This makes it easier to compare the protein density of various foods side-by-side, regardless of their serving size or calorie count.

High Protein Foods: Animal-Based Sources

Animal products are well-known for their high protein content and are often considered complete proteins, meaning they contain all nine essential amino acids. Here are some of the most protein-dense options per 100g:

Chicken Breast (Cooked, Skinless): A lean, versatile source providing around 27-32 grams of protein.
Beef Jerky: A concentrated option due to its dehydration, offering approximately 34 grams of protein.
Tuna (Steak): Fresh tuna steaks can contain up to 28 grams of protein. Canned options also provide a substantial amount, around 19 grams.
Parmesan Cheese: A dry, hard cheese with a very high protein density, at around 36 grams.
Eggs: While lower than meat, a boiled egg still contributes a respectable 12-14 grams of protein.

High Protein Foods: Plant-Based Sources

An increasing number of plant-based foods offer excellent protein density, making them valuable for vegetarians, vegans, and anyone looking to diversify their diet. Some standouts include:

Soy Protein Isolate & Pea Protein Powder: Concentrated supplements can contain 70-75 grams of protein per 100g.
Spirulina: Dried seaweed that offers a remarkably high 57.5 grams of protein per 100g.
Hemp Seeds: These nutty seeds pack around 30 grams of protein per 100g.
Pumpkin Seeds: Another seed powerhouse, delivering around 30-32 grams of protein.
Seitan: A meat substitute made from wheat gluten that can have an impressive 25-75 grams of protein, depending on preparation.
Dry-Roasted Soybeans: A high-density legume with approximately 43.3 grams of protein.
Lentils (Cooked): While lower than dry products, cooked lentils are still a great source, with about 9 grams of protein per 100g.

Comparison of High Protein Foods (per 100g)


Food Source	Protein per 100g (Approx.)	Protein Type	Notes
Whey/Pea Protein Powder	71-75g	Supplement	Highly concentrated source
Spirulina	57.5g	Plant-Based	Nutrient-dense dried seaweed
Parmesan Cheese	36g	Animal-Based	High in fat and sodium
Beef Jerky	34g	Animal-Based	Often high in sodium
Chicken Breast (Cooked)	27-32g	Animal-Based	Excellent lean protein
Hemp Seeds	30g	Plant-Based	Good source of healthy fats
Peanuts	26g	Plant-Based	Also high in fat
Salmon (Cooked)	20-25g	Animal-Based	Rich in Omega-3 fatty acids
Tempeh	19-20g	Plant-Based	Fermented soy product
Eggs (Boiled)	12-14g	Animal-Based	Complete protein source
Tofu (Firm)	8-17g	Plant-Based	Protein content varies by firmness

More Than Just the Number: Protein Quality and Context

While knowing the protein content per 100g is helpful, it is not the only factor to consider for optimal health. Protein quality and the overall dietary context are equally important. Protein quality is assessed by its amino acid profile, particularly the balance of essential amino acids. Animal proteins generally provide all essential amino acids, making them 'complete.' Many plant proteins, however, are 'incomplete,' lacking one or more essential amino acids. This is not an issue for those eating a varied plant-based diet, as different plant foods can be combined to form a complete amino acid profile.

Furthermore, focusing solely on protein density can be misleading. Some high-protein foods are also calorie-dense or high in saturated fat and sodium, such as beef jerky or certain cheeses. A balanced approach involves selecting a variety of protein sources, prioritizing lean options, and considering the broader nutritional profile of each food. For instance, choosing lean meats and plant-based proteins like legumes, nuts, and seeds is a recommended approach.

Your individual protein needs also play a significant role. Athletes and bodybuilders generally require more protein than sedentary individuals. Conversely, those with certain medical conditions, particularly kidney issues, may need to monitor their protein intake closely, as excessively high amounts (over 2g per kg of body weight) can be harmful. Consulting a registered dietitian can provide personalized guidance based on your health status and goals.

Conclusion: Making Informed Choices

For a food to be considered high protein per 100g, a benchmark of 20 grams or more is a useful practical guide, in line with regulatory standards focusing on nutrient density. However, effective dietary planning goes beyond a single metric. By understanding both the quantity and quality of protein in various animal and plant-based foods, you can make more informed choices that align with your overall health and wellness goals. Always consider the bigger nutritional picture and your specific needs rather than relying on a single claim on a food label. For further information on interpreting nutrition labels, the FDA offers excellent resources: https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_Protein_October2021.pdf

Frequently Asked Questions

In the EU, a food is considered high in protein if protein makes up at least 20% of its total energy value. In the US, the FDA requires a food to contain 20% or more of the Daily Value (DV) for protein per serving.

A useful practical benchmark for a high-protein food is around 20 grams of protein or more per 100g, which aligns with regulatory criteria focused on protein density.

Some of the most protein-dense animal foods include parmesan cheese (approx. 36g), beef jerky (approx. 34g), cooked chicken breast (approx. 27-32g), and cooked tuna steak (approx. 28g).

Very high protein plant options include spirulina (57.5g), concentrated protein powders like pea protein (71g), seitan (25-75g), hemp seeds (30g), and dry-roasted soybeans (43.3g).

Not necessarily. While high in protein, some products can also be high in added sugars, unhealthy fats, or sodium. It is crucial to read the full nutrition label and ingredient list to assess the overall nutritional value.

Yes, your protein needs vary based on age, weight, health goals, and activity level. For example, athletes require more protein per day than sedentary adults. A 'high' protein intake for one person might be standard for another.

Yes, protein quality refers to its amino acid profile. Animal proteins are generally complete, while many plant proteins are incomplete. A high gram count doesn't guarantee complete protein, so combining sources is important for a balanced diet, especially for vegetarians and vegans.