Which of the following foods has the highest concentration of protein?

January 4, 2026 •

3 min read

According to nutritional data, dried spirulina contains approximately 57.5 grams of protein per 100 grams, making it one of the most protein-concentrated foods on the planet. Answering the question of which of the following foods has the highest concentration of protein depends on the specific metric used and the food groups being compared.

Quick Summary

This article examines the foods with the highest protein concentration, evaluating factors like protein density per 100g and protein-to-calorie ratio. It provides a comprehensive comparison of animal, plant, and other high-protein options to guide informed dietary choices.

Key Points

Spirulina is the most concentrated: Dried spirulina boasts one of the highest protein concentrations by weight, offering around 57.5g per 100 grams.
Lean meats are highly dense: Skinless chicken and turkey breast are exceptionally high in protein and low in fat, making them very protein-dense choices for animal protein consumers.
Cheese offers dense protein: Dehydrated cheeses like Parmesan provide a high concentration of protein per 100 grams, but also come with significant calories from fat.
Plant-based seeds and legumes compete: Dry-roasted soybeans, hemp seeds, and pumpkin seeds are strong contenders for high protein concentration within the plant-based category.
Concentration is not the only metric: Beyond raw protein concentration, the ideal food should also be considered for its protein quality (complete amino acid profile) and overall nutritional value.
Variety is key for plant-based diets: Since many plant-based proteins are incomplete, combining sources like rice and beans or seeds and grains is important to acquire all essential amino acids.
Consider the overall nutritional profile: Evaluating the total fat, fiber, and micronutrient content, in addition to protein, offers a more complete picture of a food's nutritional benefits.

Understanding Protein Concentration

When analyzing which foods have the highest concentration of protein, it is critical to define the metric. Concentration can be measured in a couple of different ways: protein content per unit of weight (e.g., grams of protein per 100 grams of food) or the percentage of total calories derived from protein. Foods that are high in fat, for example, might have a high total protein content but a lower percentage of calories from protein compared to a very lean food. Therefore, a food like dried spirulina, which is composed largely of protein, will rank very differently from a leaner animal protein when comparing sheer density versus protein-to-calorie ratios.

The Top Contenders for Protein Density

For most people seeking to increase protein intake, focusing on a variety of nutrient-dense options is more practical than pursuing a single 'highest concentration' food. However, understanding the top contenders provides valuable insight into which options offer the most protein bang for your buck.

Animal-Based Champions

Dried Fish: Dried fish, such as cod or pollock, is an exceptionally high-density protein source due to the removal of water. One ounce (28g) can provide 18g of protein, making it an excellent compact source.
Parmesan Cheese: Grated Parmesan is a dehydrated dairy product with a remarkable protein concentration. It offers around 41.6g of protein per 100 grams.
Lean Poultry: Lean, skinless poultry like chicken breast and turkey breast are widely recognized for their high protein density and low-fat content. Cooked turkey breast, for example, provides about 30.1g of protein per 100g, while chicken breast offers around 31g.

Plant-Based Powerhouses

Spirulina (Dried Algae): The clear winner in terms of sheer protein mass per 100 grams is dried spirulina, which can contain up to 57.5g of protein. This makes it an incredibly concentrated plant-based source, though it is consumed in smaller quantities than other foods.
Dry-Roasted Soybeans: With 43.3g of protein per 100 grams, dry-roasted soybeans are another powerhouse in the plant-based category.
Seeds: Pumpkin seeds and hemp seeds are excellent plant-based protein options. Pumpkin seeds contain nearly 30g of protein per 100g, while hemp seeds offer around 31.6g.
Tempeh: This fermented soybean product provides around 20.3g of protein per 100g and offers probiotic benefits.

The Role of Protein Quality

Beyond concentration, the quality of the protein matters. A complete protein contains all nine essential amino acids that the body cannot produce on its own. While most animal products (meat, dairy, eggs) are complete proteins, many plant proteins are considered incomplete. This does not mean a plant-based diet is inadequate; rather, it emphasizes the importance of consuming a variety of protein sources to ensure all essential amino acids are acquired throughout the day.

Comparison of High-Protein Foods


Food (per 100g)	Protein (grams)	Calories	Protein as % of Calories
Dried Spirulina	57.5	290	79%
Grated Parmesan Cheese	41.6	431	39%
Lean Chicken Breast (cooked)	31	165	75%
Dry-Roasted Soybeans	43.3	446	39%
Dried Fish (e.g., cod)	~63	~290	~87%
Pumpkin Seeds	29.8	559	21%
Lentils (cooked)	9	116	31%

Conclusion: Choosing the Right Protein for Your Diet

While dried spirulina has the highest concentration of protein by weight, it is not a realistic staple for most people's diets. For practical purposes, lean meats like chicken breast and turkey, as well as dairy products like Parmesan and cottage cheese, offer a very high protein concentration per serving. For those following a plant-based diet, dry-roasted soybeans and various seeds provide excellent alternatives. The key is to select a variety of protein sources that align with your overall nutritional needs, considering not just protein concentration but also the complete amino acid profile, fat content, and other micronutrients. For a deeper dive into protein quality, consider reading the Cleveland Clinic's guide on complete vs. incomplete proteins.

Frequently Asked Questions

Dried fish, such as cod or pollock, often has a higher protein concentration by weight than fresh meat. For commonly consumed options, lean, skinless chicken breast and turkey breast are excellent choices, providing a large percentage of calories from protein.

Dried spirulina, a type of algae, has the highest protein concentration by weight among plant-based foods, containing up to 57.5g of protein per 100 grams. Other high-concentration options include dry-roasted soybeans, hemp seeds, and pumpkin seeds.

Not necessarily. While a higher concentration means more protein per gram, a food with lower concentration but higher quantity per serving may still be a better choice depending on your dietary goals. For example, a full serving of lentils might provide more total protein than a typical portion of spirulina.

Protein concentration refers to the amount of protein relative to the weight or calories of a food. Protein quality relates to its amino acid profile. A 'complete protein' contains all nine essential amino acids, while an 'incomplete protein' is missing one or more.

Protein powders, such as soy protein isolate or whey protein isolate, are commercially produced concentrates and typically have a higher protein concentration than any whole food. However, they are supplements, not whole foods.

Most animal proteins (meat, eggs, dairy) are considered complete proteins, meaning they contain all nine essential amino acids. However, one exception is collagen, which is missing the essential amino acid tryptophan.

Yes. While many plant proteins are incomplete individually, consuming a variety of plant-based foods throughout the day will provide all the necessary essential amino acids. Examples include pairing rice with beans or hummus with pita.

Lean, low-fat options generally have the highest protein-to-calorie ratio. Skinless chicken breast, tuna, and egg whites are notable examples. Some dehydrated foods like dried spirulina and fish also rank highly in this regard.

Cooking often alters a food's weight by adding or removing water, which changes its protein concentration per 100g. For example, chicken loses water when cooked, increasing its protein concentration by weight compared to its raw state. Nutritional data tables often specify if the values are for cooked or raw items.