The ten foods with the highest protein content per 100 grams, ranked using USDA FoodData Central data — including both plant and animal sources.
Quick answer: 1. Vital Wheat Gluten, 2. Dried Egg Whites, 3. Spirulina (dried), 4. Beef Jerky (dried), 5. Hemp Protein Powder, 6. Parmesan Cheese (grated), 7. Hemp Seeds (dried), 8. Chicken Breast (cooked, skinless), 9. Pumpkin Seeds (dried), 10. Turkey Breast (cooked, skinless).
Protein is an essential macronutrient responsible for muscle repair, enzyme production, immune function, and satiety. This list ranks the foods with the highest protein concentration per 100 grams of edible portion, drawn from the USDA FoodData Central database. Concentrated protein powders and dried products dominate the top of the list by weight, but several everyday whole foods — chicken breast, tuna, pumpkin seeds, and parmesan cheese — are also protein-dense. The list includes both animal and plant sources so you can compare options across different dietary patterns.
Vital wheat gluten is the concentrated protein fraction of wheat, produced by washing wheat flour dough to remove the starch. At 75.2 g of protein per 100 g, it is the most protein-dense food by weight. It is the primary ingredient in seitan, a popular meat substitute, and is used to boost the protein content of baked goods.
Dried egg whites are pasteurized egg whites that have been spray-dried into a powder. They contain 73 g of protein per 100 g, making them one of the most protein-dense animal products. They are nearly fat-free and cholesterol-free, making them popular among bodybuilders and in commercial baking.
Spirulina is a blue-green cyanobacterium (Arthrospira platensis) that grows in both fresh and salt water. Dried spirulina powder contains 57.5 g of protein per 100 g, along with iron, B vitamins, and antioxidant phycocyanin. It is a complete protein containing all essential amino acids, which is rare for a plant source.
Beef jerky is lean beef that has been trimmed of fat, cut into strips, marinated, and dried. The drying process concentrates the protein to 55 g per 100 g. Jerky is a portable, shelf-stable high-protein snack, though it is also high in sodium from the curing process.
Hemp protein powder is made by grinding hemp seeds after the oil has been cold-pressed. It contains 50.3 g of protein per 100 g and is a complete protein with a good balance of all essential amino acids. It is also rich in fiber, magnesium, and omega-3 fatty acids.
Parmesan cheese (Parmigiano-Reggiano) is a hard, aged Italian cheese. It contains 38.5 g of protein per 100 g, more than any other common cheese, because the aging process removes moisture and concentrates solids. It is also rich in calcium and phosphorus.
Hemp seeds (Cannabis sativa) are small, nutty seeds that contain 31.5 g of protein per 100 g in their whole, hulled form. They are one of the few plant sources that provide all nine essential amino acids in good proportions, along with healthy omega-3 and omega-6 fatty acids.
Chicken breast is the leanest part of the chicken and a staple high-protein food worldwide. A cooked, skinless chicken breast contains 31 g of protein per 100 g, with minimal fat if the skin is removed. It is a complete protein and is rich in B vitamins, particularly niacin and B6.
Pumpkin seeds (Cucurbita pepo), also known as pepitas, are flat, green seeds that contain 30.2 g of protein per 100 g when dried. They are also one of the richest plant sources of zinc, magnesium, and iron. Roasting enhances their flavor but does not significantly reduce protein content.
Turkey breast is very similar to chicken breast in nutritional profile, providing 30.1 g of protein per 100 g when cooked without skin. It is slightly leaner than chicken breast and is an excellent source of selenium, B6, and B12. Like chicken, it is a complete protein.
| # | Name | type | food_category | source | complete_protein |
|---|---|---|---|---|---|
| 1 | Vital Wheat Gluten | Plant-based | Processed concentrate | Wheat | No (low in lysine) |
| 2 | Dried Egg Whites | Animal-based | Processed concentrate | Egg | Yes |
| 3 | Spirulina (dried) | Plant-based | Dried whole food | Cyanobacteria | Yes |
| 4 | Beef Jerky (dried) | Animal-based | Dried whole food | Beef | Yes |
| 5 | Hemp Protein Powder | Plant-based | Processed concentrate | Hemp seeds | Yes |
| 6 | Parmesan Cheese (grated) | Dairy | Aged cheese | Cow's milk | Yes |
| 7 | Hemp Seeds (dried) | Plant-based | Seeds | Hemp | Yes |
| 8 | Chicken Breast (cooked, skinless) | Animal-based | Poultry | Chicken | Yes |
| 9 | Pumpkin Seeds (dried) | Plant-based | Seeds | Pumpkin | No (low in lysine and threonine) |
| 10 | Turkey Breast (cooked, skinless) | Animal-based | Poultry | Turkey | Yes |
Foods are ranked by protein content in grams per 100 grams of edible portion, in descending order (rank 1 = highest protein concentration). Values are drawn from the USDA FoodData Central database, which aggregates analytical data from government, academic, and industry sources. Concentrated isolates (e.g., protein powders) are included because they are consumed as food products, but the list notes which entries are whole foods versus processed concentrates. All values reflect the food as typically consumed (cooked for meats, dry for grains and seeds unless otherwise noted).
Vital wheat gluten has the highest protein concentration at 75.2 g per 100 g, followed by dried egg whites at 73 g. However, these are concentrated products rather than whole foods. Among everyday whole foods, beef jerky (55 g/100 g), parmesan cheese (38.5 g/100 g), and cooked chicken breast (31 g/100 g) rank at the top.
Spirulina (dried) has the most protein among plant-based foods at 57.5 g per 100 g, followed by hemp protein powder (50.3 g), hemp seeds (31.5 g), and pumpkin seeds (30.2 g). Among whole plant foods, seeds and legumes are the most protein-dense.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram of body weight for sedentary adults. Athletes and those aiming to build muscle typically target 1.2 to 2.2 g per kg per day. For a 70 kg adult, this translates to 56 g/day (RDA) up to 154 g/day for athletes.
Most plant proteins are lower in one or more essential amino acids (typically lysine, methionine, or threonine) compared to animal proteins. However, combining different plant sources — such as legumes with grains — across the day provides a complete amino acid profile. Soy, hemp, quinoa, and spirulina are complete plant proteins on their own.