Which plant has more protein than chicken? Unpacking the surprising truth

October 30, 2025 •

4 min read

While chicken is often hailed as a go-to source for lean protein, many are surprised to learn that several plant-based foods offer a comparable or even higher protein concentration per 100 grams. The question, "Which plant has more protein than chicken?", prompts a fascinating look at how protein density and nutritional completeness can vary widely between food sources, both animal and plant.

Quick Summary

This article explores plant-based foods that rival or exceed chicken's protein content by weight, including spirulina, seitan, and hemp seeds. It explains the differences between complete and incomplete proteins and provides a guide to incorporating these nutrient-dense options into a balanced diet.

Key Points

Spirulina offers the highest protein density: As a dried powder, spirulina contains approximately 57.5g of protein per 100g, significantly more than chicken breast.
Certain plants contain more protein per 100g: When comparing protein by weight, processed plant-based foods like seitan and concentrates like hemp hearts can contain more protein than chicken.
Protein density isn't the whole story: Comparing protein solely by weight doesn't account for portion sizes or the broader nutritional profile, which includes fiber, fats, and vitamins.
Complete proteins are available from plants: While most plants are incomplete proteins, soy-based foods (tofu, tempeh) and quinoa are complete and contain all nine essential amino acids.
A varied plant diet provides all amino acids: A diet rich in a variety of plant proteins, even incomplete ones, provides all essential amino acids throughout the day.
Plant foods offer added health benefits: Unlike animal products, plant protein sources contain heart-healthy fiber, antioxidants, and unsaturated fats, with lower saturated fat content.
Incorporating plant protein is easy: High-protein plants can be added to smoothies, salads, and main courses, or used as a meat substitute in various recipes.

The Protein Powerhouses of the Plant Kingdom

When comparing foods strictly by their protein content per 100 grams, several plant-based options stand out. These aren't obscure foods but readily available ingredients that offer significant protein alongside other nutritional benefits.

Spirulina: The Blue-Green Algae Champion

At the top of the list for sheer protein density is spirulina, a blue-green algae. In powdered form, it boasts an incredible protein content of around 57.5 grams per 100 grams, far surpassing the protein in chicken breast. Spirulina is considered a complete protein, meaning it contains all nine essential amino acids. It is also packed with iron, B vitamins, and other nutrients. It can be easily incorporated into smoothies or sprinkled over meals for a significant nutritional boost.

Seitan: The Wheat-Gluten Powerhouse

Often referred to as "wheat meat," seitan is made from wheat gluten and is one of the highest plant-based protein sources available. Some varieties can contain as much as 75 grams of protein per 100 grams. Its chewy, meat-like texture makes it a popular meat substitute in many recipes, from stir-fries to sandwiches. However, those with a gluten intolerance or celiac disease should avoid it.

Hemp Seeds: A Nutrient-Dense Addition

Hemp seeds, also known as hemp hearts, are a complete plant protein that offer a substantial amount of protein per 100 grams, similar to or higher than chicken breast. A typical 3-tablespoon serving provides about 10 grams of protein, and per 100 grams, the content is around 30-31 grams. Beyond protein, they are an excellent source of heart-healthy Omega-3 fatty acids, iron, and magnesium.

The Soy Trio: Tempeh, Tofu, and Edamame

Soy-based products are foundational to many plant-based diets. Tempeh, made from fermented soybeans, is particularly protein-dense, with approximately 20-34 grams of protein per 100g, often surpassing cooked chicken thigh. Tofu, another soy product, offers around 16.5 grams per 100g, while edamame (young soybeans) provides a solid 11-18 grams. Soy is another complete plant protein, making these versatile options nutritionally excellent.

Plant vs. Animal Protein: A Comparison

To highlight the nutritional differences, let's compare some of the most protein-dense plants with a standard chicken breast. Protein content can vary based on brand and preparation.


Food (100g cooked)	Protein (approx.)	Calories (approx.)	Key Additional Nutrients
Chicken Breast (skinless)	31-32g	165	B vitamins, Selenium, Phosphorus
Spirulina (dried powder)	57.5g	290	Iron, B vitamins, Manganese
Seitan	25-75g	~370	Iron, Calcium, Selenium
Hemp Seeds	30-31g	550-600	Omega-3 Fatty Acids, Fiber, Magnesium
Tempeh	20-34g	~195	Fiber, Probiotics, Calcium
Cooked Lentils	9g	116	Fiber, Iron, Folate

Navigating Complete vs. Incomplete Proteins

All proteins are made up of amino acids, and the human body requires 20 different types to function properly. Nine of these are essential amino acids, meaning the body cannot produce them and they must be obtained from food. Animal-based proteins, like chicken, are naturally "complete" because they contain all nine essential amino acids.

Most plant proteins, with some notable exceptions, are "incomplete," meaning they are low in one or more essential amino acids. However, the concept of needing to meticulously combine different plant proteins in a single meal has largely been debunked. By eating a varied plant-based diet throughout the day, your body can pool amino acids to form complete proteins. Soy products like tofu, tempeh, and edamame, and seeds like quinoa, are exceptions, as they are complete proteins on their own.

Beyond Protein: Additional Benefits of Plant-Based Foods

Focusing solely on protein content overlooks the broader nutritional picture. Many high-protein plants offer a wide array of benefits not found in animal products. These include:

Fiber: Found exclusively in plant foods, fiber promotes digestive health, satiety, and may lower cholesterol.
Healthy Fats: Seeds and nuts provide unsaturated fats, which are beneficial for heart health.
Antioxidants and Phytochemicals: Plants contain numerous compounds that help protect the body from oxidative stress and inflammation.
Lower Saturated Fat and Cholesterol: Most plant proteins are naturally low in saturated fat and contain no cholesterol, contributing to heart health.

Incorporating High-Protein Plants into Your Diet

Adopting a more plant-forward approach doesn't have to be complicated. Here are some simple ways to add these protein powerhouses to your meals:

Smoothies: Add a scoop of spirulina powder or a tablespoon of hemp seeds for a concentrated protein boost.
Salads and Bowls: Sprinkle chia seeds or pumpkin seeds for extra protein and a satisfying crunch. Use cooked lentils or chickpeas as a base for a hearty salad.
Main Dishes: Substitute chicken with crumbled tempeh or seitan strips in stir-fries, curries, or tacos. Add tofu to soups and noodle dishes.
Baking: Use chia seeds as a binding agent or add hemp seeds to baked goods like bread or muffins for a nutritional upgrade.

Conclusion

For those seeking a nutritious, protein-rich diet, the notion that chicken is the sole champion is a misconception. Plant-based foods like spirulina, seitan, and hemp seeds demonstrate a remarkable protein density that can surpass traditional animal sources when compared by weight. However, a truly holistic approach to nutrition recognizes that the benefits of plants extend far beyond protein, offering essential fiber, healthy fats, and antioxidants that support overall health. By incorporating a variety of these high-protein plants, one can easily and deliciously meet their daily protein needs while enjoying a diverse range of valuable nutrients.

Learn more about building a healthy plant-based diet from authoritative sources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Yes, when comparing protein content per 100 grams, several plant-based foods contain more protein than chicken breast. Examples include spirulina powder, seitan, and hemp seeds.

Spirulina, a blue-green algae, is generally considered the plant with the highest protein content by weight, offering around 57.5 grams of protein per 100 grams.

On a gram-for-gram basis, cooked lentils and chickpeas have less protein than chicken. For example, 100g of cooked lentils contains about 9g of protein, whereas 100g of cooked chicken breast has over 30g. However, legumes offer other key nutrients like fiber.

Animal proteins are typically complete proteins, containing all nine essential amino acids. While most single plant proteins are incomplete, some, like soy and quinoa, are complete. A varied plant-based diet ensures you get all necessary amino acids.

Yes, it is entirely possible to meet daily protein needs on a well-planned vegan diet without supplements. By incorporating a variety of legumes, nuts, seeds, and whole grains, you can obtain all the necessary amino acids.

Easy methods include adding hemp seeds or spirulina to smoothies, using tempeh or seitan as a meat substitute in recipes, or incorporating cooked lentils and chickpeas into salads and curries.

No, you do not need to combine different plant proteins in every meal. The human body maintains a pool of amino acids, so consuming a variety of plant protein sources throughout the day is sufficient to get all essential amino acids.