Foods with the most protein per 100g include lean meats, fish, firm tofu, seitan, some cheeses, and dried legumes.
Which Foods Have The Most Protein Per 100G? Overview
When you type “Which Foods Have The Most Protein Per 100G?” you are really looking for the most protein-dense options in a simple, apples-to-apples way.
The 100-gram baseline lets you compare everything fairly, from chicken breast to lentils, without getting lost in serving sizes or brand tricks.
Protein per 100g tells you how tightly packed the protein is in a food. A lean grilled chicken breast packs far more protein into 100g than a creamy soup,
even if both plates look similar in volume. The same logic holds when you compare firm tofu, Greek yogurt, cheese, beans, nuts, and seeds.
In this guide, you’ll see which everyday foods rise to the top on a per-100g basis, how animal and plant sources stack up, and how to build meals that
actually match your protein target instead of guessing from labels or marketing claims.
High Protein Foods Per 100G At A Glance
The table below pulls together high protein foods across meat, dairy, and plant categories. Values are rounded and can shift a little with brand, fat level,
and cooking method, but they give a clear starting point.
| Food | Protein Per 100g (g) | Quick Notes |
|---|---|---|
| Chicken breast, cooked, skinless | 31–33 | Very lean, mild taste, easy to season in bulk |
| Turkey breast, cooked, skinless | 29–32 | Similar to chicken, slightly drier if overcooked |
| Lean beef steak, grilled | 20–26 | More iron and B12, higher in saturated fat |
| Canned tuna in water, drained | 23–26 | Packed protein, handy shelf item, watch mercury advice |
| Salmon, baked or grilled | 20–22 | Protein plus omega-3 fats, richer taste |
| Firm tofu | 15–18 | Soy-based, soaks up sauces, works in stir-fries and grills |
| Tempeh | 18–21 | Fermented soy, nutty taste and firm bite |
| Seitan (wheat gluten) | 18–22 | Very protein-dense, not suitable for anyone with gluten issues |
| Low fat cottage cheese | 11–13 | High protein dairy, usually a little salty |
| Greek yogurt, nonfat, plain | 9–10 | Thick texture, works for both sweet and savory bowls |
| Lentils, cooked | 8–10 | Plant protein plus fiber and slow-release carbs |
| Chickpeas, cooked | 8–9 | Great in stews, salads, and hummus |
| Almonds | 18–22 | Protein plus healthy fats; energy-dense snack |
| Peanuts or peanut butter | 22–26 | Nutty spread or snack, watch portion size |
| Whey protein powder | 70–80 | Concentrated protein; label usually lists grams per scoop |
A few patterns stand out. Lean meats and some fish sit at the top on a pure protein-per-weight basis. Plant foods like lentils and chickpeas trail a bit
in grams per 100g, yet they bring fiber, slow carbs, and a different mix of minerals. Nuts beat many beans on protein density but also carry a lot of fat,
so total calories climb quickly.
Foods With The Most Protein Per 100G By Category
Looking at foods by type makes meal planning simpler. You can scan the options that fit your eating pattern, budget, and kitchen skills, then plug them into
breakfasts, lunches, dinners, and snacks.
Lean Meat And Poultry
Chicken breast and turkey breast are classic high protein choices for a reason. A cooked, skinless chicken breast lands around the low-30s in grams of
protein per 100g, and turkey breast falls in the same bracket. Trimmed beef and pork can also bring strong protein numbers, though they come with more fat,
so cut choice and portion size matter.
Chicken Breast And Turkey Breast
Skinless breast meat gives you a lot of protein with relatively low fat. A simple base method works well: season with salt, pepper, herbs, and a drizzle of
oil, then grill, bake, or pan-sear until just cooked through. Slice a batch and you have ready protein for grain bowls, wraps, salads, and stir-fries across
several meals.
If you like to check numbers yourself, the
USDA FoodData Central entry for chicken breast
lists detailed nutrients per 100g, along with fat, vitamins, and minerals. That level of data helps when you track macros for a training phase or weight loss plan.
Lean Beef And Pork
Sirloin, tenderloin, and other trimmed cuts often sit in the mid-20s for grams of protein per 100g. They bring iron, zinc, and B12, which many people
struggle to get from food once red meat intake drops. Balance them with plenty of vegetables, favor grilled or oven methods over deep frying, and keep
processed meats in the “occasional” bucket rather than a daily habit.
Fish And Seafood
Tuna, salmon, and shrimp give plenty of protein per 100g along with marine fats and minerals. A drained serving of canned tuna in water lands in the mid-20s
for grams of protein per 100g, while salmon and shrimp float around the low-20s. Canned fish is handy for quick lunches, and frozen fillets or shrimp make
weeknight dinners easier than many people expect.
Vary the species you eat, mix in lower-mercury choices like salmon and sardines, and rotate cooking methods. A simple bake with lemon and herbs, a quick
stir-fry, or a tuna salad made with yogurt instead of only mayonnaise can all keep the protein high without pushing calories through the roof.
Dairy, Eggs, And Cheese
Plain Greek yogurt, cottage cheese, eggs, and firm cheeses all bring solid protein per 100g. Nonfat Greek yogurt gives roughly 9g of protein per 100g, while
cottage cheese climbs closer to 12g. A hard cheese such as Parmesan can hit around the mid-20s or higher, though the fat and sodium are also higher, so
treat it as a flavor booster more than a main protein source.
Eggs sit near 12–13g of protein per 100g (about 6–7g per large egg). Whole eggs deliver fat and cholesterol, so many people use a mix of whole eggs and
egg whites in omelets or scrambles. This keeps the protein strong while dialing back total fat.
For deeper numbers, you can scan the
USDA FoodData Central page for Greek yogurt,
which lists protein, carbs, and fats per 100g along with calcium and other micronutrients.
Plant Protein: Beans, Soy, And Nuts
Plant foods rarely reach the protein density of the leanest meats, yet several still hold their own on a per-100g basis. Lentils and chickpeas give about
8–10g of protein per 100g cooked. Firm tofu hits the mid-teens, tempeh climbs near 20g, and seitan can reach the high-teens or low-20s. Nuts and seeds
bring a blend of protein and fats, so they work best as compact, high-energy snacks or toppings.
Legumes And Pulses
Lentils, chickpeas, black beans, kidney beans, and similar pulses give a mix of protein, fiber, and complex carbs. A cup of cooked lentils easily pushes
you into double-digit grams of protein, and the fiber helps you stay full. These foods shine in soups, stews, curries, grain bowls, and cold salads.
One trade-off: legumes hold more water once cooked, so 100g of cooked lentils has less protein than 100g of raw lentils. When you read “per 100g,” always
check whether the source talks about raw or cooked weight. For everyday meal planning, cooked values match what goes on your plate.
Soy Foods: Tofu, Tempeh, And Edamame
Soy products give flexible plant protein choices. Firm tofu sits around 15–18g of protein per 100g, tempeh lands near 20g, and shelled edamame sits close to
11–12g. You can grill slabs of tofu, crumble tempeh into sauces, or toss edamame into salads and stir-fries. This keeps total protein high even if you skip
meat entirely.
Nuts, Seeds, And Nut Butters
Almonds, peanuts, cashews, pumpkin seeds, sunflower seeds, and their butters all bring decent protein numbers per 100g, though the main calorie source is fat.
A small handful or spoonful adds protein and crunch to oats, yogurt bowls, stir-fries, and salads. Because they are energy dense, it helps to weigh or measure
portions if you track calories.
Protein Powders And Concentrates
Protein powders change the picture because they are processed to pull protein away from most of the water and some of the carbs and fats. Whey, casein, soy,
pea, and blended vegan powders often sit between 70g and 80g of protein per 100g. That is why a small scoop in a shake can rival a full plate of food on
pure protein.
Powders work well when appetite is low, time is tight, or you need extra protein on top of an already balanced diet. Read the label for sugar, sweeteners,
and added ingredients, and talk with your doctor or dietitian if you live with kidney disease or another condition that changes your protein needs.
How To Use High Protein Foods Per 100G In Daily Meals
Knowing that chicken, tuna, tofu, lentils, and Greek yogurt all score well per 100g is only the first step. The next part is turning that knowledge into
plates and snacks that fit your schedule, taste, and calorie target.
Turn Numbers Into Realistic Portions
A typical cooked protein portion often lands around 100–150g for meat and fish and 80–120g for tofu or tempeh. Beans are heavier on the plate due to water,
so portions often sit nearer 150–200g cooked. Nuts and seeds usually stay in the 20–30g range per serving because of their calorie density.
A kitchen scale makes those protein-per-100g values far more useful. Instead of guessing, you can drop chicken strips or tofu cubes onto the scale, read the
weight, and do quick mental math. Over a week, that small habit keeps your intake closer to your target with far less guesswork.
Sample Ways To Build High Protein Meals
Here are simple patterns that make good use of foods with strong protein numbers per 100g:
- Grain bowl: 120g grilled chicken or tofu, 100g cooked grains, mixed vegetables, and a spoon of seeds.
- Hearty salad: 100g canned tuna or chickpeas, leafy greens, chopped vegetables, 20g nuts, and a light dressing.
- Breakfast plate: Greek yogurt or cottage cheese base with fruit, 15–20g nuts or seeds, and a drizzle of honey if you want sweetness.
- Stir-fry: 120g shrimp, chicken, or tempeh with a big pan of vegetables and a modest scoop of rice or noodles.
- Evening snack: A small bowl of Greek yogurt with berries or a slice of wholegrain toast with peanut butter.
Quick Reference: Protein Per 100G And Typical Portions
The table below pairs protein per 100g with a realistic serving so you can see how much protein you likely get on a normal plate.
| Food | Protein Per 100g (g) | Protein In A Common Serving |
|---|---|---|
| Chicken breast, cooked, skinless | 31–33 | About 25g in an 80g sliced portion |
| Canned tuna in water, drained | 23–26 | Roughly 20g in a small 85g can |
| Firm tofu | 15–18 | Around 18–25g in a 120–140g block piece |
| Lentils, cooked | 8–10 | About 18g in a 180g cooked cup |
| Greek yogurt, nonfat, plain | 9–10 | Roughly 15–18g in a 170–200g tub |
| Almonds | 18–22 | About 6g in a 28g small handful |
| Whey protein powder | 70–80 | Usually 20–25g in a 30g scoop |
You can tweak those portions up or down based on your total calorie goal, activity level, and hunger. The main advantage of thinking in grams per 100g is
that you always have a clear starting point when you weigh or measure food.
Smart Tips When You Chase High Protein Foods
Protein helps with muscle repair, appetite control, and day-to-day function, but more is not always better for everyone. If you live with kidney disease,
gout, or another health condition that affects protein handling, speak with a doctor or registered dietitian before raising your intake far above standard
guidelines.
Even if your kidneys are healthy, the rest of the plate still matters. Many meats with great protein numbers per 100g also bring saturated fat and sodium,
especially once you add sauces or processed forms like sausages. Pair strong protein sources with plenty of vegetables, fruits, whole grains, and water, and
keep ultra-processed meats in the “sometimes” category.
Plant-heavy patterns that lean on lentils, chickpeas, soy foods, nuts, seeds, and whole grains can reach solid protein totals as well. You often need a bit
more volume on the plate to match the grams that meat gives per 100g, yet you pick up fiber and a different mix of nutrients along the way.
Once you understand which foods have the most protein per 100g, you can build a shortlist that fits your tastes and budget. Rotate those foods through your
week, keep a few ready-to-eat options in the fridge and pantry, and let the numbers guide you rather than guesswork.