High-Protein Foods: Complete List Ranked by Protein per 100g
High-protein foods ranked by protein per 100g. Chicken breast, eggs, lentils, Greek yogurt and more — with exact macros and meal tips.
Getting enough protein is one of the most important factors in body composition, muscle retention, and overall metabolic health. Yet most people do not know which high-protein foods deliver the most protein per gram of food consumed. This ranked list covers animal and plant sources with exact protein values per 100g serving, so you can build meals that hit your daily targets with precision.
Top Animal-Based High-Protein Foods (per 100g)
Animal proteins are considered complete proteins because they contain all nine essential amino acids in adequate proportions. Chicken breast (cooked, skinless) tops the list at 31g of protein per 100g with only 3.6g of fat, making it the gold standard for lean protein. Canned tuna in water follows closely at 29g per 100g, while turkey breast provides 28g. Beef jerky is often overlooked but delivers an impressive 33g of protein per 100g due to its low moisture content. Cottage cheese (low-fat) provides 11g per 100g but is extremely filling due to its casein protein content, which digests slowly over 5 to 7 hours.
- Beef jerky: 33g protein per 100g — highest density on this list
- Chicken breast (cooked): 31g protein per 100g, only 165 kcal
- Canned tuna in water: 29g protein per 100g, virtually zero fat
- Turkey breast (roasted): 28g protein per 100g, 135 kcal
- Salmon (baked): 25g protein per 100g, rich in omega-3 fatty acids
- Eggs (whole): 13g protein per 100g, plus 5g fat from the yolk
Best Plant-Based Protein Sources Ranked
Plant proteins often require combining multiple sources to achieve a complete amino acid profile, but several stand out for their density and nutritional value. Dried seitan (wheat gluten) leads plant sources at an extraordinary 75g of protein per 100g, though it is unsuitable for people with gluten sensitivity. Hemp seeds provide 31g per 100g and contain a well-balanced omega-6 to omega-3 ratio of approximately 3:1. Pumpkin seeds deliver 30g per 100g and are one of the richest plant sources of zinc, providing about 7.6mg per 100g — nearly 70 percent of the daily recommended intake. Edamame (cooked soybeans) provides 11g per 100g and is one of the few plant sources that contains all essential amino acids in sufficient quantities.
- Dried seitan: 75g protein per 100g — not suitable for gluten-sensitive individuals
- Hemp seeds: 31g protein per 100g, complete amino acid profile
- Pumpkin seeds: 30g protein per 100g, high in zinc and magnesium
- Tempeh: 19g protein per 100g, fermented for improved bioavailability
- Lentils (cooked): 9g protein per 100g, high in fiber at 8g per serving
- Chickpeas (cooked): 8.9g protein per 100g, also 7.6g fiber per 100g
High-Protein Dairy and Egg Options
Dairy-based proteins are highly bioavailable and often underestimated as a protein strategy. Parmesan cheese provides 38g of protein per 100g, more than most meats, though it also contains 29g of fat and 1529mg of sodium per 100g. Greek yogurt (non-fat, plain) delivers 10g per 100g with a protein digestibility-corrected amino acid score (PDCAAS) of 1.0 — the highest possible rating. Whey protein powder, when mixed at standard serving size, provides approximately 80g of protein per 100g of dry powder. Ricotta cheese offers 11g per 100g and is one of the most versatile high-protein dairy foods for both sweet and savory meals.
How Protein Bioavailability Affects Your Choices
Not all protein is absorbed equally. The Digestible Indispensable Amino Acid Score (DIAAS), the most accurate modern measure, rates whole eggs at 1.13, chicken breast at 1.08, and milk protein at 1.14 — all above 1.0, meaning your body absorbs and uses these efficiently. In contrast, pea protein scores approximately 0.82 and wheat gluten scores only 0.43. This means that to get the same functional protein from wheat gluten as from eggs, you would need to consume roughly 2.5 times the quantity. Combining plant proteins — such as rice with beans — can raise their combined DIAAS score significantly by compensating for limiting amino acids in each source.
For maximum muscle protein synthesis, research from the Journal of the International Society of Sports Nutrition recommends distributing protein intake across 4 meals of 0.4g per kg of bodyweight each, rather than consuming most protein in a single meal.
Practical Tips for Hitting Your Protein Target Daily
Most adults need between 1.2g and 2.2g of protein per kilogram of bodyweight per day depending on activity level. A 75kg person doing moderate strength training should aim for approximately 135g to 165g of protein daily. Prioritizing high-density sources such as chicken breast, Greek yogurt, eggs, and canned fish at each meal makes this achievable without excessive calorie intake. Meal prepping 500g of cooked chicken breast on Sunday provides a ready source of 155g of protein that can anchor lunches or dinners throughout the week.