Which food has the highest rate of protein?

October 26, 2025 •

4 min read

According to the USDA, a dried form of blue-green algae called spirulina contains the highest concentration of protein by weight, offering a powerful 57.5 grams per 100-gram serving. However, in practical dietary terms, the food with the highest rate of protein per standard serving varies depending on whether you're focusing on animal or plant-based options.

Quick Summary

This article explores the highest protein foods by weight and serving size, detailing top sources from animal, plant, and dairy categories. It provides practical tips for increasing daily protein intake, outlines the differences between complete and incomplete proteins, and highlights key nutritional benefits.

Key Points

Spirulina is the most concentrated source by weight: Dried spirulina, a type of algae, contains an exceptionally high protein percentage per 100 grams.
Animal proteins are 'complete': Sources like meat, fish, and eggs provide all nine essential amino acids necessary for the body.
Dried meats offer extremely high protein density: Dried game meats can have some of the highest protein content by weight due to the removal of water.
Plant-based options are plentiful: Legumes (lentils, soybeans), nuts (peanuts), and seeds (hemp, pumpkin) are excellent sources of plant protein.
Balance is more important than a single food: For optimal health, a variety of complete and complementary protein sources should be consumed regularly, rather than relying on one food alone.
Lean dairy and poultry are practical choices: Greek yogurt, cottage cheese, and chicken breast offer significant protein per serving without excessive fat.
Protein intake can be boosted by strategic snacking: Swapping low-protein snacks for options like cheese, nuts, or roasted chickpeas can help meet daily goals.

Understanding Protein Concentration vs. Practical Serving

When evaluating which food has the highest rate of protein, it's crucial to distinguish between protein content per 100 grams and protein per typical serving size. While a food like dried spirulina is a powerhouse in terms of weight, it's not a common food eaten in large quantities. For most people, focusing on high-protein foods that are regularly consumed is a more practical approach to maximizing intake.

Animal-Based Protein Sources with High Concentration

Animal-based proteins are often called 'complete proteins' because they contain all nine essential amino acids the body cannot produce on its own. These are typically the easiest way to significantly boost your protein intake per meal.

Dried Meats and Fish: Beef or moose jerky and dried fish can offer exceptionally high protein concentrations, sometimes exceeding 70-80 grams per 100 grams.
Poultry: Skinless chicken or turkey breast remains a lean and highly concentrated source. A 100-gram serving of cooked turkey breast can provide over 30 grams of protein.
Fish: Certain fish, like tuna and salmon, are excellent sources. Tuna in particular is high, with some sources listing nearly 27 grams of protein per 100 grams.
Dairy Products: Certain cheeses, such as grated parmesan, offer a very high protein concentration, with more than 30 grams per 100 grams. Whey protein isolate, derived from milk, can have an even higher concentration.
Eggs: One large egg provides a notable 6 grams of complete protein, making it a highly accessible and versatile option.

Plant-Based Protein Sources with High Concentration

While many plant-based proteins are 'incomplete,' containing lower amounts of one or more essential amino acids, combining a variety of them throughout the day can ensure you get a full amino acid profile.

Legumes: Lentils and soybeans stand out in this category. Dry roasted soybeans pack over 43 grams of protein per 100 grams, while a cup of cooked lentils provides almost 18 grams.
Soy Products: Tempeh, made from fermented soybeans, is a dense protein source with up to 19 grams per 100 grams. Firm tofu also provides a significant amount.
Seeds: Pumpkin seeds and hemp seeds are highly concentrated plant-based sources. Pumpkin seed kernels offer over 29 grams of protein per 100 grams, while hemp seeds provide around 31 grams.
Nuts: Peanuts and almonds offer good protein density, with peanuts providing nearly 26 grams per 100 grams.

Comparison of High-Protein Foods (Per 100g)


Food Type	Example	Protein per 100g (Approx.)	Protein Source	Notes
Algae	Dried Spirulina	57.5g	Plant	Highest by weight; not a staple food.
Meat	Lean Veal Top Round	36.7g	Animal	Excellent complete protein source.
Cheese	Grated Parmesan	41.6g	Animal	Dense, concentrated dairy source.
Fish	Canned Tuna (drained)	26.8g	Animal	Versatile and high in omega-3s.
Soy	Dry-Roasted Soybeans	43.3g	Plant	Nutrient-dense, versatile snack.
Seeds	Hemp Seeds	31.6g	Plant	Contains healthy fats and minerals.
Legumes	Cooked Lentils	9.0g	Plant	Good source of fiber and iron.
Poultry	Chicken Breast (skinless)	27.0g	Animal	Lean and commonly consumed.
Eggs	Boiled Egg	12.6g	Animal	Complete protein, easy to prepare.

Maximizing Your Daily Protein Intake

Beyond simply identifying the highest protein sources, incorporating a variety of these foods into your diet is the most effective strategy for meeting your nutritional goals. This balanced approach ensures you receive a full spectrum of nutrients and essential amino acids.

Prioritize Lean Options: When choosing animal proteins, opt for lean cuts of meat and skinless poultry to minimize saturated fat intake.
Combine Plant Proteins: If following a vegetarian or vegan diet, strategically pairing plant-based proteins can create a 'complete' amino acid profile. Examples include combining rice and legumes, or nuts and seeds.
Snack Smart: Replace high-carb, low-protein snacks with protein-rich alternatives like Greek yogurt, a handful of almonds, or edamame to stay full and satisfied between meals.
Incorporate Powders and Isolates: For those with higher protein needs, such as athletes, supplements like whey or pea protein powder can offer a convenient and highly concentrated boost.
Read Labels: Always check nutrition labels, especially for processed foods, as protein content can vary significantly between brands. For instance, some trail mixes are higher in sugar than protein.

Conclusion: The Best Source is a Balanced Approach

While some foods, such as dried spirulina or concentrated whey protein, may technically offer the highest rate of protein per gram, the best choice for everyday health is not a single food. Instead, it is a balanced diet rich in a variety of high-quality, whole food protein sources. By integrating lean meats, fish, eggs, dairy, and a mix of plant-based options like legumes, nuts, and seeds, you can easily meet your daily protein requirements and support muscle repair, satiety, and overall well-being.

For more nutritional guidance, you can consult with a registered dietitian or visit authoritative resources such as the Harvard T.H. Chan School of Public Health's nutrition source.

Frequently Asked Questions

By weight, dried spirulina has the highest protein concentration. However, when considering typical diets, foods like dry-roasted soybeans, certain cheeses like parmesan, and lean meats offer very high protein content in practical serving sizes.

Yes, vegetarians and vegans can get sufficient protein. They need to consume a variety of complementary plant-based proteins, such as combining legumes with grains, to ensure they get all essential amino acids throughout the day.

No, protein quality is determined by its amino acid profile and digestibility. Animal proteins and soy are considered 'complete' as they contain all essential amino acids, whereas most other plant proteins are 'incomplete'.

While lean cuts like skinless chicken breast and turkey breast are excellent, lean veal top round and certain dried meats can contain a higher percentage of protein per 100 grams.

Hemp seeds and pumpkin seed kernels offer some of the highest protein concentrations among seeds, with peanuts being a top protein source among nuts.

The protein content per serving depends on the specific brand and fat content. However, Greek yogurt and cottage cheese are both known for their high protein density compared to standard yogurts.

Increase your protein intake by incorporating a protein source into every meal and snack, prioritizing lean cuts of meat, fish, eggs, and dairy. Consider supplementing with a high-quality protein powder like whey or pea protein, especially around workouts.