What Protein Per 100g: Your Comprehensive Guide to High-Protein Foods

January 3, 2026 •

4 min read

Protein serves as the building blocks of life, with every cell in the human body containing it, and is crucial for repairing tissues and making new cells. Understanding the protein content per 100g of various foods can help individuals better plan their meals and achieve their nutritional goals, whether they are athletes, following a vegetarian diet, or simply aiming for a balanced intake. This guide breaks down the protein amounts in different food categories.

Quick Summary

An in-depth look at the protein content of diverse food types, quantified per 100 grams. Key nutritional information is provided on animal and plant-based sources, complete versus incomplete proteins, and the concept of protein density for informed dietary choices.

Key Points

Animal protein sources: Foods like chicken breast (31g/100g), tuna (27g/100g), and lean beef (25g/100g) are excellent and complete sources of protein.
Dairy provides concentrated protein: Options like hard cheese (Parmesan) can offer over 33g/100g, while Greek yogurt provides about 10g/100g.
Plant-based proteins are diverse: Seitan (up to 75g/100g), roasted soybeans (43g/100g), lentils (8g/100g), and almonds (20g/100g) are strong plant-based options.
Protein quality matters: Complete proteins (found in animal products, soy, quinoa) have all essential amino acids, while incomplete proteins (most plants) can be combined for full coverage.
Protein density is useful for diet planning: It's the ratio of protein to calories, and leaner foods generally have a higher protein density.

Understanding Protein: More Than Just the Numbers

Before diving into specific food data, it's important to understand the role protein plays in your body. Composed of amino acids, proteins are vital for numerous bodily functions, including enzyme activity, hormone production, and immune system support. The quality of protein is also a factor, determined by its amino acid profile. Complete proteins contain all nine essential amino acids that the body cannot produce on its own, and are typically found in animal products. Incomplete proteins, common in plant-based foods, lack one or more of these essential amino acids, but can be combined to form a complete profile over the course of a day.

Protein Per 100g in Animal Sources

Animal products are renowned for being complete protein sources and are often rich in protein per 100g, but with varying fat and calorie levels. Leaner options generally offer higher protein density.

Chicken Breast: Skinless chicken breast is a top-tier source, providing around 31 grams of protein per 100g.
Lean Beef: Lean cuts of beef offer a substantial amount, with some types reaching over 25 grams of protein per 100g.
Tuna: Canned tuna, especially in brine, is an excellent source of protein, with approximately 25-27 grams per 100g.
Pork Loin: A lean cut of pork loin can deliver around 22-24 grams of protein per 100g.
Eggs: A boiled egg contains about 12-14 grams of protein per 100g.

Dairy Products: Protein and Beyond

Dairy provides a versatile range of protein-rich options, often with the added benefit of calcium.

Hard Cheese (Parmesan): Parmesan is extremely protein-dense, with some varieties offering over 33 grams of protein per 100g.
Greek Yogurt: Plain Greek yogurt is a concentrated source of protein, providing around 10 grams per 100g.
Cottage Cheese: This cheese is another great dairy protein option, with roughly 11-13 grams per 100g.
Milk: The protein content in milk is lower than its concentrated counterparts, at around 3-3.5 grams per 100g.

Plant-Based Protein Per 100g

For those on vegetarian or vegan diets, a diverse intake of plant-based foods is necessary to obtain all essential amino acids. Some plants are surprisingly high in protein.

Seitan: Known as 'wheat meat', seitan is exceptionally high in protein, often containing up to 75 grams per 100g.
Soybeans: Dried roasted soybeans can provide over 43 grams of protein per 100g.
Lentils: Cooked red lentils contain approximately 7-8 grams of protein per 100g.
Almonds: A handful of almonds is a good source of protein, with about 20-24 grams per 100g.
Tofu: Firm tofu provides around 8 grams of protein per 100g.
Quinoa: This complete plant-based protein offers about 4-8 grams of protein per 100g when cooked.

A Quick Look at Protein Content


Food Category	Example Food	Protein per 100g (Approx.)	Type	Notes
Meat	Chicken Breast	31g	Complete	Lean, excellent source
Fish	Canned Tuna	25-27g	Complete	High-quality protein
Dairy	Parmesan Cheese	33-35g	Complete	Very protein-dense
Dairy	Greek Yogurt	10g	Complete	Concentrated and versatile
Legumes	Cooked Lentils	7-8g	Incomplete	Good source of fiber
Soy	Tofu (Firm)	8g	Complete	Versatile vegan option
Grains	Cooked Quinoa	4-8g	Complete	Also a complete protein
Nuts	Almonds	20-24g	Incomplete	Also rich in healthy fats
Vegan	Seitan	75g	Complete	Extremely high protein content
Seafood	Prawns (cooked)	15-22g	Complete	Contains omega-3s

Conclusion

Optimizing protein intake is crucial for health, and knowing the protein content per 100g of various foods is a powerful tool for this purpose. Whether you opt for lean animal proteins like chicken breast and tuna, dairy products like Greek yogurt and cheese, or plant-based alternatives such as seitan and lentils, a wide array of options exists to help you meet your daily needs. A balanced approach incorporating a variety of protein sources is key to a healthy diet. The key is to select sources that fit your dietary preferences and health goals while ensuring you consume a balanced spectrum of amino acids. For further information on amino acids and protein functions, consult reputable health organizations like the National Institutes of Health.

Protein Quality: Complete vs. Incomplete

Understanding the distinction between complete and incomplete proteins is fundamental for dietary planning. Complete proteins, found primarily in animal products, contain all nine essential amino acids. Plant-based foods are often considered incomplete, but consuming a diverse range of plant proteins throughout the day can ensure all essential amino acids are acquired. For example, combining rice and beans effectively forms a complete protein. This dispels the myth that plant-based diets are inherently deficient in quality protein. The overall diet variety matters more than combining foods at a single meal.

Protein Density: More Bang for Your Calorie Buck

Protein density, or the amount of protein per calorie, is another useful metric. Leaner foods, such as chicken breast and low-fat dairy, typically have higher protein density than those with higher fat content. While calorie density can be a consideration for weight management, a food's overall nutritional value, including its vitamin and mineral content, should not be overlooked simply based on its protein density alone. A food with a lower protein density, like almonds, may still offer other valuable nutrients.

Daily Recommendations and Practical Application

Daily protein needs vary based on age, weight, and activity level. The average adult requires around 0.8g of protein per kilogram of body weight, but this can increase for athletes, pregnant women, and older adults. By using the protein per 100g data, you can build meals more effectively. For instance, a meal of 100g of chicken breast, 100g of cooked quinoa, and a serving of vegetables will provide a significant and complete protein boost. This practical approach empowers individuals to take charge of their nutrition.

Frequently Asked Questions

Among common food sources, seitan and whey protein isolate are exceptionally high, with some sources reporting up to 75g per 100g. Dried spirulina and roasted soybeans also rank very high.

Many animal products are complete proteins, including chicken breast (~31g), tuna (~27g), and eggs (~13g) per 100g. Plant-based complete proteins include tofu (~8g), edamame (~12g), quinoa (~4-8g), and soybeans (~43g) per 100g.

Vegans can obtain all essential amino acids by eating a varied diet. Soy-based foods like tofu and tempeh, as well as quinoa, are naturally complete proteins. Combining incomplete proteins like rice and beans, or consuming nuts and seeds, helps ensure a complete amino acid profile throughout the day.

Yes, cooking can affect protein content per 100g. For example, grilling chicken breast concentrates the protein, increasing the amount per 100g compared to its raw state due to water loss. The raw value for chicken breast is often cited lower than cooked versions.

No. Protein per 100g refers to the absolute quantity of protein in a given weight. Protein density, however, is the ratio of protein to calories in a food. A food can be high in protein per 100g but have lower protein density if it is also high in calories from fat.

The recommended daily allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight. However, needs can vary significantly based on activity level, age, and health status, with athletes and older adults potentially needing more.

Pumpkin seeds (~30g), almonds (~20-24g), and roasted soybeans (~43g) are excellent high-protein snacks per 100g. Dairy options like cottage cheese (~11-13g) or Greek yogurt (~10g) also work well.