What is the single highest protein food?

October 31, 2025 •

4 min read

According to nutrition data, certain foods are so highly concentrated in protein that they contain almost nothing but protein and water. The search for the ultimate protein source leads to a nuanced answer, where the "highest" food depends on whether you consider protein by dry weight, per calorie, or as a raw food. The answer to what is the single highest protein food is not as simple as it seems.

Quick Summary

The single highest protein food is not a straightforward answer, varying based on criteria like dry weight, protein-to-calorie ratio, or everyday accessibility. While some concentrated powders rank highest, everyday foods like dried fish and lean poultry stand out for their exceptional protein content, offering various nutritional benefits for muscle growth, satiety, and overall health.

Key Points

Metric Matters: The highest protein food depends on the measurement standard, such as per 100g dry weight, protein-to-calorie ratio, or overall serving size.
Supplements Top the Charts: Protein powders like whey isolate and casein, along with dried spirulina, offer the highest protein concentration by dry weight.
Dried Fish is a Champion: When it comes to everyday, whole foods, some varieties of dried fish, like dried cod, can have an exceptionally high protein content due to the lack of water.
Lean Poultry Leads Animal Sources: Skinless chicken and turkey breast are widely accessible and provide a top-tier amount of lean protein with a low-fat profile.
Plant-Based Powerhouses: Plant-based protein sources like hemp seeds, pumpkin seeds, and tempeh are excellent options for those on vegetarian or vegan diets.
Consider Quality and Completeness: High-quality, complete proteins contain all essential amino acids, with animal and soy products often scoring highest in quality.
Balance is Best: Consuming a variety of high-protein foods ensures a comprehensive intake of amino acids and a wider range of micronutrients.

Demystifying the Highest Protein Food

When asking, "What is the single highest protein food?" the answer is not a single item but rather depends on the specific metric used. For example, dried spirulina and certain protein isolates offer the highest protein density by dry weight, while lean meats and some seafood provide the highest ratio of protein to calories in a whole food form. To truly understand the answer, one must examine these different categories.

The Contenders: A Breakdown by Category

Protein Powders and Supplements

Whey Protein Isolate: With minimal fat and carbohydrates, whey protein isolate is among the most protein-dense options available. It is a byproduct of cheese production and contains all nine essential amino acids, making it a complete protein.
Casein Protein: Also derived from milk, casein is digested more slowly than whey, providing a sustained release of amino acids. While slightly less concentrated than whey isolate, it remains a powerhouse for protein content.
Spirulina: A type of blue-green algae, dried spirulina is exceptionally high in protein by weight, with some sources citing over 50 grams per 100 grams. It is also a rich source of vitamins, minerals, and antioxidants.

Animal-Based Whole Foods

Dried Fish: Certain types of dried fish, such as cod, can contain an astounding 63 grams of protein per 100 grams, making them incredibly protein-dense. This is due to the removal of water, which concentrates the nutrients.
Lean Poultry (Chicken and Turkey Breast): Skinless chicken breast and turkey breast are widely recognized for their high protein content and low-fat profile. A 100-gram serving can provide around 30-31 grams of protein, making them an excellent choice for those seeking lean protein.
Tuna: Yellowfin tuna, in particular, is very low in calories and fat, delivering approximately 25 grams of protein per 3-ounce serving. Canned tuna is another convenient and protein-rich option.
Cheese: Grated Parmesan cheese is one of the highest-protein cheeses, with roughly 41 grams per 100 grams. Other high-protein dairy options include low-fat cottage cheese and Greek yogurt, which offer both protein and probiotics.

Plant-Based Whole Foods

Hemp Seeds: Offering approximately 30 grams of protein per 100 grams, hemp seeds are a fantastic plant-based protein source. They also provide a healthy dose of fiber and essential fatty acids.
Pumpkin Seeds: These seeds are not only rich in minerals like magnesium and zinc but also pack around 30 grams of protein per 100 grams. They are perfect for adding to salads, oatmeal, or as a snack.
Lentils and Legumes: While not as protein-dense as animal products, legumes like lentils offer a substantial amount of protein, fiber, and other nutrients. Cooked lentils provide about 9 grams of protein per 100 grams.
Tofu and Tempeh: These soy-based products are a staple for vegetarians and vegans. Tempeh, made from fermented soybeans, generally has a higher protein content than tofu, with about 19-20 grams per 100 grams.

Comparison Table: High-Protein Foods (per 100g)


Food Category	Specific Food	Protein (g)	Notes
Powder/Concentrate	Whey Protein Isolate	75+	Varies by brand and isolate type.
	Dried Spirulina	57.5	Based on dried product weight.
Animal Product	Dried Cod Fish	63	High sodium content possible.
	Parmesan Cheese	41.6	High in sodium and fat.
	Skinless Chicken Breast	31	Lean and low in fat.
Plant Product	Hemp Seeds	30	Also high in fiber and healthy fats.
	Pumpkin Seeds	30	Rich in magnesium and zinc.
	Tempeh	20	Fermented soy product.

Making the Best Choice for Your Needs

Choosing the "best" protein depends on your dietary goals and lifestyle. If you prioritize protein-to-calorie ratio, lean poultry or fish are excellent choices. If you follow a plant-based diet, hemp seeds and tempeh are highly concentrated options. For those needing a quick, efficient protein boost, powders like whey isolate are highly effective. The key is to incorporate a variety of high-quality protein sources into your diet to ensure you receive all essential amino acids and a wide range of micronutrients. For more information on protein quality and sources, consider consulting reputable nutritional resources such as the U.S. National Agricultural Library's FoodData Central at https://fdc.nal.usda.gov/.

Practical Applications for High-Protein Foods

Start your day strong: Add a scoop of whey or casein powder to a smoothie, or enjoy a bowl of low-fat Greek yogurt with seeds and nuts.
Upgrade your salads: Top a green salad with grilled chicken breast, tuna, edamame, or pumpkin seeds for a protein boost.
Snack smarter: Instead of relying on processed snacks, grab a handful of almonds or peanuts, or some low-fat cottage cheese.
Build a better meal: Incorporate lean beef, salmon, or tofu into your main meals to ensure a substantial and complete protein source. Pair with fibrous vegetables and whole grains.

Conclusion

So, what is the single highest protein food? The answer isn't a single item, but a category of highly concentrated foods, with the top spot depending on the specific criteria. For pure, concentrated protein by dry weight, protein isolates and supplements like whey and spirulina rank highest. In the world of everyday whole foods, dried fish and lean poultry like chicken breast provide the most protein per serving. Ultimately, the best strategy for most individuals is to include a variety of these high-protein foods in their diet to ensure a full spectrum of nutrients and maximize health benefits.

Frequently Asked Questions

Among commonly consumed whole foods, certain types of dried fish, like dried cod, and lean meats such as skinless chicken breast offer some of the highest protein contents per 100 grams.

By dry weight, protein powders like whey isolate are highly concentrated and can have a higher percentage of protein than whole foods. However, they are supplements, not whole foods.

Dried spirulina and hemp seeds are among the highest protein plant-based foods by weight. For less-processed options, tempeh and tofu offer high protein content.

Both can be beneficial. Animal proteins are typically complete proteins and more easily absorbed. A variety of high-quality plant proteins can also meet all amino acid needs and provide added benefits like fiber.

You can boost your protein intake by adding sources like Greek yogurt, eggs, chicken, tuna, or lentils to each meal. Protein-rich snacks like nuts, seeds, or cottage cheese are also effective.

Yes, eating a high-protein diet can support weight loss. Protein increases satiety, which can help reduce overall calorie intake and support muscle maintenance during weight loss.

High-quality, complete protein sources are best for muscle building. Lean meats, fish, eggs, dairy, and soy products are excellent options. Combining rapid-digesting whey protein with slow-digesting casein can also be effective.