Discover Which Food Has the Highest Protein in 100 gm

November 9, 2025 •

4 min read

While many people assume lean meats hold the top spot for protein density, certain concentrated and processed foods, like whey protein isolate and aged cheeses, can contain far more protein per 100 grams. This article explores which food has the highest protein in 100 gm and provides a comprehensive guide to other top-ranking sources for a balanced diet.

Quick Summary

This guide ranks the foods highest in protein per 100g, including whey protein isolate, seitan, and parmesan cheese, and compares top-tier animal and plant-based options for optimizing protein intake based on dietary needs.

Key Points

Highest Overall: Whey protein isolate and seitan contain the highest protein per 100g, at around 75g, due to their concentrated nature.
Top Animal Source: After processed options, Parmesan cheese and lean cooked beef offer the highest protein density among whole animal products, both reaching up to 36g per 100g.
Top Plant Source: Among whole plant-based foods, hemp seeds and pumpkin seeds are the most concentrated, with about 30g of protein per 100g.
Water Content Matters: Processed foods like beef jerky and hard cheeses have concentrated protein because water has been removed, making their protein content higher per gram than fresh alternatives.
Dietary Balance: Focusing on a variety of protein sources, both animal and plant-based, ensures a complete intake of essential amino acids and other vital nutrients for overall health.
Lean Meat Options: Skinless chicken breast, turkey breast, and lean beef offer substantial protein with less fat compared to other cuts, supporting weight management goals.

Top Contenders for the Highest Protein in 100g

The title for the highest protein content per 100 grams goes to highly concentrated and often processed products rather than whole foods. Leading this list are protein isolates and certain meat alternatives.

Whey Protein Isolate: This dietary supplement derived from milk can contain an impressive 75 grams of protein per 100 grams. Its high concentration and easy digestibility make it a favorite among athletes and bodybuilders.
Seitan: A popular vegan meat substitute made from wheat gluten, seitan is also a protein powerhouse. Certain formulations can boast up to 75 grams of protein per 100 grams. Its chewy, meat-like texture makes it versatile for many dishes.

Why Processed and Dried Foods Rank Highest

The reason foods like protein powders, aged cheeses, and beef jerky top the list is due to their low water content. The process of drying or isolating protein removes much of the moisture, concentrating the nutrients into a smaller, denser portion. This is an important consideration when comparing them to whole foods that naturally contain more water.

Animal-Based Protein Powerhouses

When looking at whole foods, animal products are well-known for their high protein density and complete amino acid profiles. Here are some of the top animal-based options:

Lean Beef and Beef Jerky: Cooked lean beef, such as lean steak, can provide 31-36 grams of protein per 100 grams. When dehydrated to make jerky, the protein content becomes even more concentrated, reaching around 34 grams per 100 grams.
Poultry: Skinless chicken breast and turkey breast are excellent sources of lean protein. Cooked chicken breast can offer 31-32 grams per 100 grams, while turkey breast provides about 30 grams.
Fish and Seafood: Tuna, whether in steak or canned form, is a strong contender with 25-29 grams per 100 grams. Salmon also provides a significant amount at around 25 grams per 100 grams.
Dairy: Aged cheeses, like Parmesan, are extremely protein-dense due to their low moisture content, offering up to 36 grams of protein per 100 grams. Other cheeses like cheddar also rank high with 23-25 grams. For a fresher option, low-fat cottage cheese contains around 11-12 grams of protein per 100 grams.

Plant-Based Protein Stars

For those following a vegetarian or vegan diet, there are many excellent plant-based foods that provide high levels of protein, with some even rivaling animal sources.

Hemp Seeds: Offering about 30-31 grams of protein per 100 grams, hemp seeds are a complete protein source, meaning they contain all nine essential amino acids. They can be sprinkled on salads, yogurt, or blended into smoothies.
Pumpkin Seeds: These seeds are packed with nutrients and deliver around 30 grams of protein per 100 grams.
Peanuts: Technically a legume, peanuts and peanut butter are protein powerhouses, with peanuts providing about 26 grams per 100 grams.
Legumes: Lentils are among the richest plant sources of protein, offering about 9 grams when cooked and an impressive 26 grams when dried. Chickpeas and other beans are also reliable sources.
Soy Products: Tofu and tempeh, both derived from soybeans, are complete proteins. Tempeh (fermented soybeans) is more concentrated, with around 19-20 grams per 100 grams, while firm tofu offers about 8-17.3 grams.

High Protein Food Comparison Table


Food Category	Food Item (per 100g)	Protein Content (g)	Type	Notes
Processed	Whey Protein Isolate	~75g	Dairy	Highly concentrated supplement.
Processed	Seitan	~75g	Plant	Wheat gluten-based meat alternative.
Dairy	Parmesan Cheese	~36g	Animal	Hard, aged cheese with low water content.
Animal	Cooked Lean Beef	31-36g	Animal	Protein content depends on cut and preparation.
Animal	Cooked Chicken Breast	31-32g	Animal	Lean and low in fat.
Plant	Hemp Seeds	30-31g	Plant	Complete protein source.
Plant	Pumpkin Seeds	~30g	Plant	Rich in minerals.
Animal	Cooked Turkey Breast	~30g	Animal	Lean and low in fat.
Animal	Cooked Tuna	25-29g	Animal	Rich in omega-3 fatty acids.
Plant	Dried Lentils	~26g	Plant	Excellent source of fiber.
Plant	Peanuts	~26g	Plant	Contains healthy fats.
Animal	Cooked Salmon	~25g	Animal	Rich in omega-3 fatty acids.

Optimizing Your Protein Intake

Achieving your protein goals is about more than just finding the absolute highest-protein food. For most people, a balanced diet featuring a variety of sources is the best approach. Including both animal and plant-based proteins can ensure you receive a wide range of essential amino acids, vitamins, and minerals. Consider your overall diet, calorie intake, and specific fitness goals. Spreading your protein intake throughout the day is also recommended for optimal absorption and muscle repair. Choosing lean cuts of meat, incorporating fish, and regularly adding plant-based options like legumes, nuts, and seeds provides a diverse and healthy way to meet your needs.

For more detailed nutritional information and guidance on protein intake, consult reputable health organizations like the British Nutrition Foundation, which provides comprehensive dietary advice.

Conclusion

In summary, while specialized products like whey protein isolate and seitan offer the absolute highest protein content per 100 grams, a balanced diet is built on variety. Foods like parmesan, lean beef, chicken breast, and hemp seeds also rank exceptionally high for protein density. By understanding the protein concentration of different foods and considering the impact of preparation, you can make informed choices to meet your dietary needs effectively. Whether you prefer animal or plant-based options, there are plenty of delicious and nutritious ways to pack more protein into your meals for better health and fitness.

Frequently Asked Questions

A complete protein source contains all nine essential amino acids that the human body cannot produce on its own. Animal-based proteins like meat, fish, eggs, and dairy are complete, as are some plant-based foods such as soy products (tofu, tempeh), quinoa, and hemp seeds.

Plant-based proteins can be just as effective as animal proteins for health and muscle building, as long as you consume a varied diet. Combining different plant proteins, like rice and beans, can ensure you get all essential amino acids. Many plant sources also offer beneficial fiber and micronutrients.

Cooking does not significantly alter the total protein content of food, though certain high-heat methods may slightly damage some amino acids. The weight change in cooked food is mostly due to water loss, which makes the protein more concentrated per 100 grams, as seen with cooked meat versus raw.

To boost protein without relying heavily on meat, incorporate more high-protein plant foods like lentils, beans, nuts, and seeds. Greek yogurt, cottage cheese, and eggs are also excellent vegetarian sources. Protein powders can supplement your intake if necessary.

For healthy individuals, consuming a high amount of protein is generally safe. However, excessive long-term intake can potentially strain the kidneys. It is best to stick to recommended daily intake guidelines and consult a healthcare professional with concerns.

The protein content of legumes varies depending on preparation. Cooked lentils provide around 9 grams per 100g, while cooked chickpeas contain about 8.4 grams. When dried, their protein content becomes much higher due to the removal of water.

Foods with lower moisture content will have higher protein density per 100 grams. This is why dehydrated items like beef jerky, aged cheese, and protein powders show higher values than fresh or cooked foods that still retain water.