Which item has the highest protein? The surprising contenders in your diet

October 9, 2025 •

4 min read

According to nutrition data, dried spirulina, a concentrated algae product, contains about 57.5 grams of protein per 100 grams, making it one of the most protein-dense items available. However, determining which item has the highest protein in a standard diet is more complex and depends on whether you consider whole foods, concentrates, or a balanced intake of high-quality sources.

Quick Summary

This article explores the foods with the most protein, examining top contenders from animal and plant sources based on protein density and overall nutritional value. It highlights the highest protein concentrates, whole foods like lean meats and legumes, and explains why protein quality and variety are crucial for a healthy diet.

Key Points

Concentrates Top the Charts: Supplements like whey or spirulina have the highest protein density per 100g, but are not everyday whole foods.
Animal Proteins are Complete: Lean meats, fish, eggs, and dairy provide all essential amino acids in one go.
Excellent Plant-Based Options Exist: Seitan, dry soybeans, hemp seeds, and lentils are plant-based options with very high protein content.
Evaluate the 'Protein Package': Consider accompanying nutrients like fats and fiber when choosing a protein source for a healthier overall diet.
Variety is Key for Completeness: For plant-based diets, combining various sources like legumes and grains ensures all essential amino acids are consumed.
Lean and Clean is Best: Choosing leaner cuts of meat and fish provides high protein with less saturated fat.

Protein Powerhouses: Top Contenders

When searching for the absolute highest protein item, the top spots are often taken by concentrated or processed products rather than standard whole foods. These items provide a significant protein boost in a small amount, though they may not be part of a typical daily meal plan.

Spirulina: A dried, blue-green algae, spirulina can contain up to 57.5g of protein per 100g, making it exceptionally protein-dense. It is most often consumed as a supplement in powder or tablet form.
Seitan: A popular vegan meat substitute made from wheat gluten, seitan boasts an impressive 75g of protein per 100g in some forms.
Protein Powders: Supplements like whey or pea protein powder are designed for maximum protein concentration, with whey isolate providing around 75g of protein per 100g.
Grated Parmesan Cheese: A concentrated dairy product, Parmesan cheese offers a surprisingly high protein content of about 33.6g per 100g.

The Whole Food Answer: Animal vs. Plant Protein

For a balanced diet centered on whole foods, the highest protein sources differ depending on whether you choose animal or plant-based options. Animal proteins are considered "complete" because they contain all nine essential amino acids, whereas many plant proteins are "incomplete" and require combination with other sources for a full amino acid profile.

Top Animal-Based Sources

Lean meats and certain fish provide high-quality, complete protein with other beneficial nutrients.

Chicken Breast: Skinless, cooked chicken breast is one of the most efficient protein sources, with around 32g per 100g. It is also relatively low in fat and calories.
Tuna: This fish is a top contender, offering approximately 26.8-29.9g of protein per 100g depending on preparation. Canned tuna is a convenient option.
Turkey Breast: Cooked turkey breast is another lean and protein-rich poultry choice, providing about 30g of protein per 100g.
Lean Beef and Pork: Cuts like sirloin, pork loin, and beef topside are high in protein (around 22-25g per 100g) but contain more fat than lean poultry.
Eggs: A versatile source of complete protein, a large egg contains about 6g, and egg whites are nearly pure protein.
Greek Yogurt and Cottage Cheese: These dairy products are high in protein and calcium. A half-cup of low-fat cottage cheese can have over 12g of protein.

Top Plant-Based Sources

Plant-based diets offer a wide array of protein-rich foods, and strategic combinations can ensure all essential amino acids are consumed.

Dried Soybeans: These legumes pack a powerful protein punch, with dry-roasted soybeans providing over 40g of protein per 100g.
Hemp Seeds: Offering an impressive 31.6g of protein per 100g, hemp seeds are a complete protein source and rich in omega-3s.
Pumpkin Seeds: With almost 30g of protein per 100g, these seeds are a great source of plant-based protein and healthy fats.
Lentils: Cooked lentils contain a significant amount of protein, with about 9g per 100g, along with high fiber content.
Tempeh: A fermented soy product, tempeh is a complete protein and contains about 20.3g per 100g.
Nuts: Peanuts (a legume) and almonds offer substantial protein, with 25g and 21g per 100g respectively.
Quinoa: This grain is one of the few complete plant protein sources, providing 8g of protein per cooked cup.

Protein Comparison Table: Highest Per 100g


Food Source	Protein per 100g (Approx.)	Protein Type	Notes
Whey/Pea Protein Isolate	71–75g	Complete (Whey/Pea)	Supplement, high concentration
Seitan	~75g	Complete (Vegan)	Wheat gluten product
Dried Spirulina	57.5g	Complete (Vegan)	Supplement, microalgae
Grated Parmesan Cheese	33.6g	Complete (Dairy)	High concentration, moderate fat
Skinless Chicken Breast	32g	Complete (Animal)	Very lean, versatile
Hemp Seeds	31.6g	Complete (Plant)	Rich in omega-3s
Cooked Tuna	26.8–29.9g	Complete (Animal)	Lower in saturated fat
Dry-Roasted Soybeans	43.3g	Complete (Plant)	High fiber, high concentration
Pumpkin Seeds	29.8g	Complete (Plant)	Contains healthy fats
Lentils (cooked)	9g	Incomplete (Plant)	High in fiber, low in fat

Focusing on the Nutritional Package

While identifying the highest protein item is useful, a holistic nutrition diet emphasizes the "protein package". This means considering the other nutrients that come with a protein source, such as fats, carbohydrates, fiber, vitamins, and minerals. For instance, choosing lean meats and fish provides high-quality protein without excessive saturated fat, while plant-based sources like lentils offer heart-healthy fiber. Integrating a variety of protein sources throughout the day, rather than relying on a single item, is key to obtaining a complete and balanced amino acid profile.

Conclusion: A Balanced Approach to High Protein

While concentrated products like spirulina or protein powders may technically contain the highest amount of protein per 100g, the best strategy for a healthy diet is to focus on a variety of whole, high-quality sources. Foods like lean chicken, turkey, fish, lentils, and seeds offer excellent protein content alongside crucial vitamins, minerals, and fiber. A balanced approach ensures you receive not only a sufficient amount of protein but also the full spectrum of nutrients needed for optimal health and wellness.

The Importance of Variety

No single food, not even the one with the highest protein, can provide all the nutrients a healthy body needs. By incorporating a mix of animal and plant proteins, you can cover your nutritional bases, including all essential amino acids, and improve overall dietary health. Harvard Health offers further guidance on diversifying your protein intake.

Frequently Asked Questions

For common whole foods, very lean cooked meats like skinless chicken breast (32g per 100g) and lean beef or fish such as tuna (around 27-30g per 100g) are among the most protein-dense options. Plant-based contenders include dry soybeans (43.3g per 100g) and hemp seeds (31.6g per 100g).

Among commonly consumed meats, cooked, skinless chicken breast is often cited as having the highest protein content per 100g, providing about 32 grams. Turkey breast is a very close second, with around 30 grams per 100g.

Not necessarily. While most plant proteins are 'incomplete' on their own, containing lower levels of certain amino acids, a varied plant-based diet can easily provide all necessary amino acids. Some plant-based foods, like soy and quinoa, are complete proteins.

Great high-protein snacks include Greek yogurt, cottage cheese, hard-boiled eggs, a handful of almonds or peanuts, or pumpkin seeds. For a plant-based option, roasted chickpeas or edamame are also excellent choices.

While it is unlikely for most people to consume excess protein from a typical diet, extremely high intake can potentially strain the kidneys, especially in individuals with pre-existing kidney disease. The body will excrete any protein that is not used.

Protein quality is a measure of how easily the body can digest and absorb the protein and how many essential amino acids it contains. Animal proteins, as well as soy and quinoa, are considered high-quality (complete) sources because they contain all nine essential amino acids.

Vegetarians and vegans can ensure adequate protein intake by combining a variety of protein sources throughout the day. Examples include pairing legumes with grains (like rice and beans) and incorporating soy products (tofu, tempeh) and complete grains like quinoa and hemp seeds into their meals.