What single item has the most protein? An exploration of nutrition and diet

November 2, 2025 •

5 min read

While the answer is not a simple one, cooked spirulina powder offers one of the highest concentrations of protein by weight, boasting approximately 57.5 grams per 100g. However, identifying what single item has the most protein depends heavily on whether you are looking for pure protein isolates or whole food sources, and whether you are comparing by weight, volume, or calorie content. The best choice for your nutrition diet may not be the highest in protein but the most balanced and healthy overall.

Quick Summary

The food with the highest protein content depends on the method of measurement and includes pure protein isolates like spirulina or seitan. Examining a variety of both animal and plant-based whole food options is crucial for a balanced and comprehensive nutritional strategy.

Key Points

Spirulina Powder is Extremely High: For pure protein concentration by weight, spirulina powder is a top contender, offering approximately 57.5g of protein per 100g.
Lean Meats are Protein Powerhouses: Cooked chicken breast and lean beef are among the highest whole-food protein sources, with high protein-to-calorie ratios.
Not all Protein is Equal: The 'protein package' of whole foods, which includes vitamins and minerals, is often more beneficial than isolated protein sources.
Balanced Plant-Based Options: Hemp seeds, tempeh, and lentils are excellent plant-based protein sources, with hemp seeds offering a complete amino acid profile.
The 'Single Item' Question is Complex: The best item depends on whether you consider whole foods, supplements, or dehydrated products, and whether you are optimizing for weight, calories, or other nutrients.
Dietary Variety is Optimal: For complete nutrition, it is best to consume a variety of high-quality protein sources from both animal and plant origins throughout the day.

What is a 'single item' anyway?

The term 'single item' in the context of nutrition is ambiguous. Does it refer to a whole, unprocessed food like a piece of meat? Or does it include processed products like protein powder or supplements? A comprehensive exploration reveals that the highest protein concentration is often found in processed forms, but a wider range of nutritious whole foods offer excellent protein. Understanding the differences is key to making informed dietary choices.

The highest-concentration protein sources

When we consider items with the highest protein density, processed or dehydrated products often top the list. These items have had water, fat, and other components removed, leaving a high concentration of pure protein.

Whey Protein Isolate: A popular supplement, whey protein isolate can contain up to 90% protein by weight, depending on the brand. Its high protein quality and complete amino acid profile make it a favorite for muscle building and recovery.
Spirulina Powder: A dried algae, spirulina provides a remarkable 57.5 grams of protein per 100 grams, making it one of the most protein-dense natural items.
Seitan: This meat substitute, made from wheat gluten, boasts a high protein content, offering around 75 grams of protein per 100 grams. While highly concentrated, it is not considered a complete protein source in its raw form like some other options.
Dried Fish: Depending on the variety, some types of dried fish can provide as much as 63 grams of protein per 100 grams, making it an extremely concentrated source. However, this option should be consumed in moderation due to often high sodium levels.

Leading whole-food protein sources

For a balanced diet, whole food items are often the best route for protein. The 'protein package' of a whole food comes with essential vitamins, minerals, and other nutrients, rather than just the isolated protein. Here are some of the most prominent whole-food sources of protein:

Chicken Breast: This lean poultry is a staple for many fitness enthusiasts, providing about 31 grams of protein per 100 grams cooked. Its minimal fat content makes it a high protein-to-calorie ratio option.
Tuna: Whether fresh or canned, tuna is packed with protein, offering around 25 to 30 grams per 100 grams, depending on the preparation. It also contains heart-healthy omega-3 fatty acids.
Lean Beef: Cuts like sirloin can offer around 25-33 grams of protein per 100 grams, alongside crucial nutrients like iron and zinc.
Eggs: While not the highest per 100g, eggs are a standout for protein quality and completeness. One large egg contains around 6.3 grams of protein, with the yolk carrying a significant portion of this.
Cottage Cheese: This dairy product delivers about 12-14 grams of protein per 100 grams, and is especially rich in casein protein, a slow-digesting protein beneficial for muscle repair.

The best plant-based single item for protein

For those on a vegetarian or vegan diet, a few plant-based items stand out as particularly robust protein sources. While many plant proteins are considered 'incomplete,' containing lower levels of certain essential amino acids, several offer a complete amino acid profile, and eating a variety ensures all needs are met.

Hemp Seeds: These small seeds are a powerhouse, with 100 grams providing over 31 grams of protein. They are a complete protein source and also contain healthy fats and minerals.
Tempeh: This fermented soy product contains about 20 grams of protein per 100 grams, more than tofu. Tempeh is a complete protein and contains probiotics from the fermentation process.
Lentils: Cooked lentils offer around 9 grams of protein per 100 grams, a substantial amount for a legume. They are also rich in fiber, iron, and folate.
Pumpkin Seeds: With nearly 30 grams of protein per 100 grams, pumpkin seeds are a very concentrated and nutritious plant-based protein source. They are also high in magnesium, iron, and zinc.

Comparison of High-Protein Sources


Food Item	Protein Content (per 100g)	Protein Type	Protein Quality	Considerations
Whey Protein Isolate	~75-90g	Supplement	Complete	Processed, quick absorption, contains additives
Spirulina Powder	~57.5g	Plant	Limited Complete	High nutrient density, intense flavor
Chicken Breast	~31g (cooked)	Animal	Complete	Lean, versatile, staple for muscle gain
Hemp Seeds	~31g	Plant	Complete	Good source of fiber and healthy fats
Tuna	~25-30g (cooked)	Animal	Complete	Excellent source of Omega-3s, some mercury content
Pumpkin Seeds	~29.8g	Plant	Complete	Rich in minerals, high-calorie density
Lean Beef	~25-33g (cooked)	Animal	Complete	Good source of iron and zinc
Tempeh	~20.3g	Plant	Complete	Fermented, good for gut health
Cod	~19g (cooked)	Animal	Complete	Very lean white fish, low calories
Lentils	~9g (cooked)	Plant	Incomplete	High in fiber, cost-effective
Large Egg	~6.3g	Animal	Complete	High biological value, nutrient-dense yolk

The takeaway: It depends on your goals

The ultimate 'single item with the most protein' depends on your specific nutritional context and goals. If your metric is protein concentration by weight, processed powders and dried foods win. However, if you are seeking a nutritionally dense 'protein package' with a balanced amino acid profile and additional health benefits, whole foods like lean meats, eggs, and specific plant-based items are the best choice. For muscle growth and general health, focusing on a variety of high-quality protein sources throughout the day is more effective than relying on a single 'best' item. Always consider the full nutritional profile—including fats, calories, vitamins, and minerals—to make the best decision for your body.

Ultimately, a balanced diet featuring a mix of high-quality animal and plant proteins will ensure all your essential amino acid requirements are met for optimal health. For more general guidance on healthy eating, visit authoritative sources like the Harvard T.H. Chan School of Public Health's nutrition section.

Conclusion

While processed supplements like whey isolate or dehydrated spirulina powder contain the highest concentration of protein per 100 grams, the best protein source for a balanced nutrition diet is typically a nutrient-dense whole food. Lean meats like chicken and turkey, as well as eggs, offer high-quality complete protein. Among plant-based options, hemp seeds and tempeh stand out as excellent complete protein sources, and a variety of legumes and seeds can collectively fulfill amino acid needs. Prioritizing a diverse intake of whole-food proteins over isolated, concentrated sources provides a more comprehensive nutritional profile and supports overall health.

Frequently Asked Questions

Among common whole foods, cooked chicken breast consistently ranks very high, providing about 31 grams of protein per 100 grams, with low fat content.

Yes, on a weight-for-weight basis, pure protein supplements like whey protein isolate can have a higher protein concentration (up to 90%) than any single whole food. However, they are processed products, not natural whole foods.

A complete protein contains all nine essential amino acids that the body cannot produce on its own. Animal-based proteins like meat, eggs, and dairy are complete, as are some plant-based sources like soy, quinoa, and hemp seeds.

Yes, it is possible to get all essential amino acids from plant-based foods by eating a variety of sources throughout the day. While most individual plant proteins are 'incomplete,' the right combinations ensure a complete amino acid profile.

Dried spirulina powder has one of the highest protein contents among plant sources at 57.5g per 100g. Among unprocessed plant foods, hemp seeds and pumpkin seeds are particularly high in protein.

The protein content itself is not significantly affected by cooking. However, the weight of the food can change due to water loss, which can alter the protein-to-weight ratio. For example, cooked meat will have a higher protein percentage by weight than raw meat because some water has evaporated.

While jerky is a concentrated protein source due to its dehydrated nature, other concentrated options like protein powder or spirulina can offer more protein per serving. Additionally, jerky is often high in sodium and should be consumed in moderation.