What's considered high protein per 100g? A complete guide

December 7, 2025 •

4 min read

Protein is a macronutrient vital for building and repairing cells, with the average sedentary adult needing around 0.8 grams per kilogram of body weight daily. Interpreting what constitutes "high protein" on a food label per 100g can be confusing without knowing the official and practical benchmarks.

Quick Summary

This guide explains the definition of high protein per 100g, referencing official food labeling criteria and providing examples of diverse, protein-rich animal and plant-based foods.

Key Points

Labeling Standards: A food can be officially labeled "high in protein" in the EU if at least 20% of its energy comes from protein, though practical interpretation varies.
High-Protein Gram Count: For many whole foods, a protein content of 20g or more per 100g is generally considered high, but this is contextual.
Animal vs. Plant Sources: Both animal sources (like chicken and fish) and plant sources (such as seitan, soybeans, and lentils) offer significant protein, with varying complete amino acid profiles.
Protein Density Varies: The protein per 100g can range dramatically, from supplements with over 80g to whole foods with much less, influenced by water, fat, and carbohydrate content.
Context is Crucial: Judging a food by protein per 100g should include considering its overall fat, fiber, and calorie profile, aligning with individual dietary goals.

Decoding the "High Protein" Label

The term "high protein" isn't just a marketing buzzword; it's regulated by food and safety organizations. In the European Union, for instance, a food product can be labeled as "high in protein" only if at least 20% of its total energy value comes from protein. A food can be considered a "source of protein" if at least 12% of its total energy value is derived from protein. This energy-based approach is a precise way to measure a food's protein density relative to its overall caloric content. For example, some leafy greens may contain a high percentage of protein by energy, even if the absolute gram count per 100g is low due to their low overall calories.

Beyond the regulated definition, the common understanding of what is considered high protein per 100g varies by food category. Protein supplements, like whey protein isolate, can contain over 80g of protein per 100g, while whole foods naturally have a different composition. For most whole foods, a protein content exceeding 20g per 100g is generally regarded as high. This is especially true for fresh products like meats, where protein is a dominant macronutrient.

High-Protein Animal Sources (per 100g)

Animal products are well-known for their high protein content and are often considered "complete proteins," meaning they contain all nine essential amino acids.

Lean Chicken Breast: Approximately 27-32g (grilled, skinless)
Tuna: Approximately 25-30g (drained, canned)
Lean Beef (e.g., Skirt Steak): Approximately 28g (cooked)
Lean Pork Chops: Approximately 31g (cooked)
Grated Parmesan Cheese: Approximately 36g
Eggs: Approximately 13g (boiled)
Cottage Cheese: Approximately 12g (low-fat)
Greek Yogurt: Approximately 10g

High-Protein Plant Sources (per 100g)

Plant-based protein sources are also abundant and can be incorporated into a balanced diet, although some may require combining with other foods to provide a complete amino acid profile.

Seitan (Wheat Gluten): Approximately 75g
Dry-Roasted Soybeans: Approximately 43g
Hemp Seeds: Approximately 30g
Peanut Butter: Approximately 26g
Lentils: Approximately 9-18g (cooked vs. uncooked)
Tofu: Approximately 8-17g (depending on firmness)
Tempeh: Approximately 19-20g
Chickpeas: Approximately 7-9g (cooked)
Quinoa: Approximately 4.4g (cooked)

Comparison of High-Protein Foods

To illustrate the diversity, the table below compares the protein content of various high-protein foods, demonstrating how the gram count per 100g can differ significantly based on the source and preparation method.


Food Type	Example Food	Protein per 100g	Key Considerations
Animal	Chicken Breast (grilled)	~32g	Excellent complete protein source, low in fat.
Animal	Parmesan Cheese	~36g	Very high protein density but also high in fat and salt.
Plant	Seitan	~75g	Exceptionally high protein, but is made from wheat gluten.
Plant	Lentils (cooked)	~9g	Good protein source, also rich in fiber, requires larger volume for equivalent protein grams.
Dairy	Greek Yogurt	~10g	Protein content higher than standard yogurt, also provides probiotics.
Supplement	Whey Protein Isolate	~90g	Highest protein concentration, used as a supplement rather than a whole food.

Context Matters: Factors Beyond Protein Grams

While a high protein count per 100g is a useful metric, it doesn't tell the whole story. Factors such as a food's overall nutritional profile, including its fat and carbohydrate content, are crucial for balanced nutrition. For instance, a 100g serving of steak may contain high protein, but also higher saturated fats than 100g of lean chicken breast. Similarly, nuts and seeds are rich in protein but also contain significant fat, albeit healthier unsaturated fats.

Additionally, an individual's overall dietary needs and goals play a vital role. Athletes or those focusing on muscle gain may prioritize foods with the highest protein density, while individuals seeking weight management might focus on low-calorie, high-protein options like skinless chicken breast or cottage cheese. The distribution of protein intake throughout the day is also considered more effective for muscle synthesis than consuming a very large amount in a single sitting. For comprehensive advice on your specific protein needs, consulting a registered dietitian is recommended.

Conclusion

What's considered high protein per 100g is determined by both official labeling regulations and practical dietary context. While a product claiming "high protein" on its label must meet specific regulatory requirements (like 20% of energy from protein in the EU), many whole foods are colloquially considered high-protein when they provide 20g or more per 100g, depending on the category. From lean animal meats to plant-based powerhouses like seitan and lentils, the options for incorporating protein-rich foods are plentiful. Focusing on a varied diet with a balanced nutrient profile, rather than solely chasing the highest gram count, remains the most effective strategy for overall health.

Learn More About Your Protein Needs

For more in-depth information on protein requirements and its role in diet, see this reliable resource from the National Institutes of Health (NIH).

Frequently Asked Questions

In the EU, a product can be labeled 'high in protein' if protein constitutes at least 20% of the product's total energy value.

While it varies by food, a general benchmark for fresh, whole foods to be considered high protein is often upwards of 20 grams per 100 grams, but context is important.

Seitan (derived from wheat gluten) is one of the highest plant-based protein sources, containing up to 75g of protein per 100g.

Not necessarily. It's crucial to consider the food's overall nutritional profile, including its fat, carbohydrate, and fiber content, as well as an individual's specific dietary needs.

No. Animal proteins, as well as some plant sources like soy and quinoa, are considered complete proteins, containing all nine essential amino acids. Many other plant-based sources are incomplete, so combining different types is important.

Studies suggest that distributing protein intake evenly throughout the day is more effective for muscle protein synthesis than consuming a very large amount in one meal.

For most healthy individuals, a high-protein diet is safe, but excessive intake (over 2g per kg of body weight) can strain the kidneys and should be discussed with a doctor, especially for individuals with pre-existing conditions.