Which is the most richest protein food?

November 23, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked chicken breast contains approximately 27 grams of protein. However, determining which is the most richest protein food depends on whether you prioritize protein quantity by weight or by caloric density, considering both animal and plant-based options.

Quick Summary

This article explores the highest protein foods by weight and per calorie, comparing sources like lean meats, dairy, and powerful plant-based alternatives. It highlights the importance of protein quality and helps you identify the best choices for your nutritional goals, from muscle gain to weight management.

Key Points

Protein Density: Seitan and whey powder offer the highest protein by weight, while lean meats like chicken and turkey are also exceptionally dense.
Protein Quality: Animal-based foods like eggs, meat, and dairy provide complete proteins with all essential amino acids.
Plant-Based Options: Vegans and vegetarians can find complete protein in soy products like tofu and tempeh, as well as quinoa.
Protein per Calorie: White fish like cod and lean egg whites offer an excellent protein-to-calorie ratio, ideal for weight management.
Balanced Intake: The best approach is to consume a variety of protein sources, ensuring a wide spectrum of essential amino acids and nutrients.

Defining the Richest Protein Food

Before naming a single "richest" protein food, it's crucial to define what that means. The richest could refer to the highest grams of protein per 100g, the best protein-to-calorie ratio, or the biological value, which measures how well the body can use the protein. Animal products generally have a higher biological value and are considered "complete" proteins, containing all nine essential amino acids. However, several plant-based foods also offer an impressive protein punch.

Animal-Based Protein Champions

Animal products are renowned for their high-quality, complete protein content. The top contenders offer a dense, muscle-building source of amino acids.

Chicken Breast: A staple for fitness enthusiasts, cooked, skinless chicken breast is exceptionally lean and protein-dense, providing roughly 27 grams of protein per 100 grams.
Tuna: Whether fresh or canned, tuna offers a very high protein-to-calorie ratio, with up to 25 grams of protein per 100 grams, and is packed with heart-healthy omega-3s.
Turkey Breast: Very similar to chicken, turkey breast is another lean and potent protein source, delivering around 30 grams of protein per 100 grams when cooked.
Parmesan Cheese: This hard cheese is surprisingly rich in protein, with an impressive 33.6 grams per 100 grams, though it also contains higher fat and calories than lean meats.
Seafood: Various seafood options, like shrimp and scallops, are low in calories but rich in high-quality protein and other essential nutrients like iron and B vitamins.

Plant-Based Protein Powerhouses

Vegetarian and vegan diets offer a variety of high-protein foods. While many plant proteins are "incomplete" on their own, they can be combined to form a complete amino acid profile.

Seitan: Often called "wheat meat," seitan is made from wheat gluten and is one of the most protein-dense plant foods, with up to 75 grams of protein per 100 grams. Its meaty texture makes it a versatile substitute.
Tofu and Tempeh: These soy-based products are complete proteins. Tempeh, made from fermented soybeans, can contain up to 19 grams of protein per 100 grams, while firm tofu offers about 10 grams per 100 grams.
Lentils: A half-cup serving of cooked lentils provides around 9 grams of protein and is rich in fiber and minerals. They are a great, affordable staple for plant-based diets.
Edamame: These immature soybeans are a complete protein source, delivering approximately 11 grams of protein per 100 grams and are a good source of fiber.
Pumpkin Seeds: These seeds are not only a great source of protein but also rich in minerals like magnesium and zinc, providing about 8.8 grams per 1/4 cup serving.

Comparison: Animal vs. Plant-Based Proteins (per 100g cooked)


Food Source	Protein (grams)	Type	Notes
Seitan	~75 g	Plant-based	Very high protein, but from wheat gluten.
Chicken Breast (skinless)	~27 g	Animal-based	Very lean and complete protein.
Tuna (canned, drained)	~25 g	Animal-based	High in omega-3s.
Lentils	~9 g	Plant-based	High in fiber, affordable.
Tofu (firm)	~10 g	Plant-based	Versatile, complete protein.
Parmesan Cheese	~33.6 g	Animal-based	Rich flavor, higher in fat.

The All-Around Champion: What Matters Most

While seitan has a very high protein-per-weight ratio, its source (wheat gluten) may not be suitable for everyone. For an animal-based source, lean poultry like chicken breast offers an incredibly high, lean, and complete protein package. However, if looking for the most efficient protein per calorie, considering the protein-to-calorie ratio is key. For instance, cod fish has an excellent ratio, providing 1 gram of protein for every 4.5 calories.

The most complete and all-around richest protein source, considering a balanced nutritional profile, is often considered the egg. With all essential amino acids and a high biological value, eggs are a gold standard for protein quality. Whole eggs provide fats and micronutrients, while egg whites are nearly pure protein.

Conclusion

There is no single food that is definitively the "richest" in protein across all metrics. For sheer protein content by weight, seitan from plant sources and dried parmesan cheese from animal sources are top contenders. For lean, complete protein, chicken and turkey breast are excellent. However, when you factor in overall nutritional value and the completeness of the protein, the humble egg stands out. For those on plant-based diets, a combination of diverse protein sources is key to getting all essential amino acids. The best choice ultimately depends on your dietary needs, preferences, and health goals.

Harvard Health provides further insights into high-protein foods and complete protein sources.

Frequently Asked Questions

Seitan, made from wheat gluten, is one of the most protein-dense plant-based foods, containing up to 75 grams of protein per 100 grams. Among animal products, dried parmesan cheese also offers a very high protein concentration.

Turkey breast is often cited as one of the richest animal protein sources, providing around 30 grams of protein per 100 grams when cooked. It is an incredibly lean and complete protein.

Plant-based proteins can be just as effective as animal proteins, especially when combined correctly. While most are considered "incomplete," combining different types of plant proteins throughout the day can provide all essential amino acids.

Several plant-based foods are complete proteins, including soybeans (edamame, tofu, tempeh), quinoa, seitan, and pistachios. Combining foods like rice and beans can also create a complete protein.

Lean protein sources like chicken breast, fish, and Greek yogurt are ideal for weight loss. They have a high protein-to-calorie ratio, promote satiety, and help preserve muscle mass.

You can increase your protein intake by adding sources to every meal and snack. Try adding protein powder to smoothies, nuts and seeds to oatmeal, or snacking on Greek yogurt, cottage cheese, or a hard-boiled egg.

Excessive protein intake can potentially strain the kidneys, especially for individuals with pre-existing kidney conditions. It's generally recommended to distribute your protein intake throughout the day rather than consuming large amounts in a single meal.