Which food has the largest protein? A deep dive into top dietary sources

October 8, 2025 •

4 min read

Did you know that some high-quality protein powders can contain as much as 90% protein by weight, making them one of the most concentrated forms available? When navigating a nutrition diet, understanding which food has the largest protein content is key for building muscle, staying full, and optimizing overall health, but the answer depends on how you measure it.

Quick Summary

The highest protein food depends on whether you measure by protein concentration per gram or by a standard serving size. This article evaluates the top animal-based and plant-based protein contenders to provide a comprehensive view for any healthy diet.

Key Points

Spirulina is the most protein-dense food by dry weight, containing roughly 57.5g of protein per 100g, though typically consumed in smaller amounts.
Animal sources like lean meats, poultry, and fish are excellent sources of complete protein, with cooked chicken breast providing about 32g per 100g.
Parmesan cheese offers a high protein concentration among dairy products, with over 40g per 100g, making it a powerful addition to meals.
Soy products like dried soybeans and tempeh are complete plant proteins, providing a substantial amount of protein per serving.
Diversifying protein sources from both animal and plant categories is the most effective strategy for a balanced nutrition diet, ensuring all essential amino acids are consumed.
Legumes like lentils, seeds such as hemp, and dairy options like Greek yogurt are all strong contributors to a high-protein diet.

Understanding Protein Measurement: By Weight vs. Serving

When asking, 'which food has the largest protein?', the answer is complex because it depends on the metric used. Some foods, like spirulina, have a very high protein percentage by dry weight, but a standard serving size is small. In contrast, a 3-ounce serving of chicken breast delivers a substantial protein amount that is more practically consumed in a single meal. This nutritional breakdown considers both density (per 100g) and practical serving sizes to give you a clearer picture of the best options.

The All-Stars of Animal-Based Protein

Animal-based proteins are often considered 'complete,' meaning they contain all nine essential amino acids the body cannot produce on its own. Many of the most protein-dense options come from this category.

Chicken and Turkey Breast: These are consistently at the top for lean protein. Cooked chicken breast can contain over 30 grams of protein per 100 grams, with turkey breast close behind, offering high protein for minimal fat and calories.
Fish (Tuna, Salmon, Cod): Fish is a fantastic protein source, often providing healthy omega-3 fatty acids along with its protein. Canned tuna, for instance, is packed with protein, while a salmon or cod fillet provides a hearty amount per serving.
Lean Beef and Pork: Lean cuts like sirloin steak, beef topside, and pork loin offer substantial protein. The protein content can vary by cut due to fat content, so choosing leaner options is often recommended.
Dairy Products (Parmesan, Cottage Cheese): Hard cheeses, like parmesan, are incredibly protein-dense by weight, boasting over 30 grams per 100 grams. Cottage cheese and Greek yogurt are also excellent sources that can be consumed in larger servings.
Eggs: A classic protein source, a single large egg provides approximately 6 grams of high-quality, complete protein, making it a versatile addition to any meal.

The Best Plant-Based Protein Sources

For those following a vegetarian or vegan diet, plenty of nutrient-rich, high-protein plant-based foods are available. While many plant proteins are 'incomplete' on their own, combining a variety of sources throughout the day easily provides all essential amino acids.

Spirulina: This blue-green algae is a protein powerhouse, containing an astounding 57 grams of protein per 100 grams, making it the highest concentration by weight. It's typically consumed in small amounts as a powder.
Soy-Based Products (Soybeans, Tempeh, Tofu): Soybeans are a complete protein source. Dry-roasted soybeans and tempeh (a fermented soybean product) offer excellent protein density, with tempeh providing over 20 grams per 100 grams.
Lentils and Legumes: Lentils are a staple plant protein, providing around 9 grams of protein per half-cup serving cooked. Chickpeas, black beans, and edamame are also great options rich in both protein and fiber.
Seeds (Hemp, Pumpkin, Chia): Seeds are a fantastic way to boost protein in meals. Hemp seeds lead the pack with about 32 grams per 100 grams, while pumpkin and chia seeds also offer significant amounts along with healthy fats.
Nuts and Nut Butters: Almonds and peanuts contain solid amounts of protein, offering about 6-7 grams per ounce. A tablespoon of peanut butter is also a great way to add protein to a meal or snack.
Quinoa: This ancient grain is one of the few complete plant-based protein sources and a versatile option for meals.

Comparing Top Protein Foods

To help visualize the differences, here is a comparison of some of the highest-protein foods per 100g, comparing both density and common serving sizes.


Food Source	Protein per 100g	Common Serving Size	Protein per Serving	Key Characteristics
Spirulina (dried)	~57.5g	1 tbsp (~8g)	~4g	Algae, highest concentration, often used as supplement
Parmesan Cheese (grated)	~41.6g	1 oz (~28g)	~10g	High density, rich flavor, also high in calcium
Dried Soybeans (roasted)	~43.3g	1/2 cup (~86g)	~37g	Excellent complete plant protein
Chicken Breast (cooked)	~32g	3 oz (~85g)	~27g	High protein, very lean animal source
Lean Beef (cooked)	~26g	3 oz (~85g)	~22g	Complete protein source, also rich in iron and zinc
Lentils (cooked)	~9g	1 cup (~200g)	~18g	High fiber, versatile legume
Tempeh	~20.3g	100g	~20.3g	Fermented soy, complete protein
Greek Yogurt (plain)	~10g	1 cup (~227g)	~23g	Creamy, high-protein dairy option

Maximizing Protein on a Healthy Diet

To get the most out of your protein intake, focusing on a variety of high-quality sources is better than fixating on a single 'winner.' Consider these practical tips:

Diversify your sources: Combining animal and plant proteins, or pairing complementary plant proteins (like rice and beans), ensures you get a full spectrum of amino acids.
Choose lean cuts: When eating animal protein, opt for lean versions of meat and dairy to get the most protein for the fewest calories and fat.
Incorporate protein in every meal: Spreading your protein intake throughout the day can help maximize muscle protein synthesis and promote satiety.
Snack smart: Use protein-rich snacks like nuts, seeds, or cottage cheese to bridge the gap between meals and prevent unhealthy cravings.
Consider supplements wisely: For those with higher protein needs, like athletes, supplements such as whey or soy protein powder can be a convenient way to boost intake, but they should not replace whole food sources.

Conclusion: The Holistic Approach to Protein

While spirulina might hold the crown for the highest protein by dry weight, and chicken breast is a strong contender for a single serving, a truly healthy nutrition diet benefits most from a variety of sources. Prioritizing lean meats, fish, dairy, and a wide array of legumes, seeds, and nuts ensures a balanced intake of all essential amino acids and a wealth of other vital nutrients. Ultimately, the best approach is to build a dietary pattern rich in diverse, high-quality protein rather than chasing a single, highest-protein food. For further reading on nutritional recommendations, consider resources like the Harvard T.H. Chan School of Public Health's nutritional guides.

Sources:

Harvard T.H. Chan School of Public Health. The Nutrition Source: Protein. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
Healthline. 16 Foods for High Protein Meals. https://www.healthline.com/nutrition/high-protein-foods
My Food Data. Top 10 Foods Highest in Protein. https://www.myfooddata.com/articles/foods-highest-in-protein.php

Frequently Asked Questions

Spirulina, a type of blue-green algae, has the highest protein content by dry weight, with approximately 57.5 grams per 100 grams. Other highly concentrated sources include protein powders, dried soybeans, and hard cheeses like parmesan.

A complete protein is a food that contains all nine of the essential amino acids that the human body cannot produce on its own. Animal sources such as meat, fish, eggs, and dairy are complete proteins, as are some plant sources like soy, quinoa, and hemp seeds.

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult. However, this is a minimum requirement, and factors like age, activity level, and goals can increase your needs.

Yes, it is entirely possible to get enough protein on a plant-based diet. By consuming a wide variety of plant-based protein sources throughout the day, such as legumes, nuts, seeds, and soy products, you can easily obtain all essential amino acids.

Some of the leanest protein sources include skinless chicken and turkey breast, most types of fish (especially white fish like cod), non-fat or low-fat dairy products, and plant-based options like tofu and lentils.

Yes, high-protein diets can be effective for weight loss. Protein promotes feelings of fullness (satiety) and requires more energy for digestion (thermogenesis), which can help reduce overall calorie intake.

For healthy individuals, consuming a higher amount of protein is generally safe. However, individuals with pre-existing kidney conditions should consult a doctor before significantly increasing protein intake, as it can put more strain on the kidneys.