35 Highest Protein Foods Per 100g (Ranked Nutrition Chart & Macros)
Measured per 100g cooked edible weight, the top whole-food protein sources are parmesan cheese (35.8g), skinless chicken breast (31.0g), turkey breast (29.9g), yellowfin tuna (29.2g), lean beef sirloin (27.2g), wild salmon (25.4g), and roasted pumpkin seeds (30.2g). Among concentrated powders, whey isolate hits 85g+ protein per 100g.
Comparing food labels by serving size easily misleads dieters because a “serving” might mean 28 grams of almonds or 170 grams of yogurt. Standardizing every food to exactly 100 grams (3.5 ounces) lets you spot true protein density side by side with total calories, net carbs, and fat.
Below is a nutrition chart grounded in USDA FoodData Central standard reference values—covering lean animal proteins, seafood, cheeses, and plant staples so you can hit daily muscle-retention and satiety targets without accidental calorie creep.
Enter your current weight and goal weight in our free tool to generate your personalized 7-day Attack/Cruise schedule and download our 1-page printable Attack Phase Fridge Quick-Start Card (PDF).
1. Highest Protein Meats, Poultry & Fish Per 100g
Animal proteins remain the cleanest calorie-for-calorie protein engines because they contain complete essential amino acid profiles (including muscle-triggering leucine) with near-zero carbohydrate load:
| Rank & Food (Per 100g Cooked/Ready) | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Beef Jerky (Lean, Unsweetened) | 33.2g | 250 kcal | 3.5g | 11g (check sugar) |
| Bresaola (Air-Dried Lean Beef) | 32.0g | 151 kcal | 2.0g | 0g |
| Chicken Breast (Roasted, Skinless) | 31.0g | 165 kcal | 3.6g | 0g |
| Turkey Breast (Roasted, Skinless) | 29.9g | 147 kcal | 2.1g | 0g |
| Yellowfin Tuna (Seared/Baked) | 29.2g | 130 kcal | 0.6g | 0g |
| Lean Beef Sirloin (Trimmed) | 27.2g | 183 kcal | 7.2g | 0g |
| Pork Tenderloin (Lean Roast) | 26.2g | 143 kcal | 3.5g | 0g |
| Canned Light Tuna (In Water) | 25.5g | 116 kcal | 0.8g | 0g |
| Wild Atlantic Salmon (Cooked) | 25.4g | 182 kcal | 8.1g | 0g |
| Sardines (Canned in Water/Brine) | 24.6g | 208 kcal | 11.5g | 0g |
| Cooked Shrimp / Prawns | 24.0g | 99 kcal | 0.3g | 0.2g |
| Pacific Cod (Baked/Poached) | 22.8g | 105 kcal | 0.9g | 0g |
Want foods ranked strictly by lowest calories per gram of protein? Check our dedicated breakdown of highest protein, lowest calorie foods per 100g for rapid cutting phases.
2. Dairy, Eggs & Cheeses Per 100g
Hard aged cheeses pack extraordinary protein per 100 grams because water is pressed out during aging, though saturated fat increases alongside calories. Fat-free cultured dairy (quark, non-fat Greek yogurt, cottage cheese) keeps protein density high at just 55 to 75 calories per 100g:
| Dairy / Egg Food (Per 100g) | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Parmesan Cheese (Hard Grated) | 35.8g | 431 kcal | 29.0g | 4.1g |
| Gruyere / Swiss Cheese | 29.8g | 413 kcal | 32.3g | 0.4g |
| Part-Skim Mozzarella | 24.3g | 254 kcal | 15.9g | 2.8g |
| Whole Boiled Eggs (2 large ≈ 100g) | 12.6g | 155 kcal | 10.6g | 1.1g |
| Low-Fat Cottage Cheese (1% Milkfat) | 12.4g | 72 kcal | 1.0g | 2.7g |
| Fat-Free Quark (Fromage Blanc) | 12.0g | 60 kcal | 0.2g | 3.5g |
| Pure Liquid Egg Whites | 10.9g | 52 kcal | 0.2g | 0.7g |
| Non-Fat Greek Yogurt (Strained) | 10.2g | 59 kcal | 0.4g | 3.6g |
3. High-Protein Plant, Seed & Legume Foods Per 100g
Whether following vegetarian meatless dinners or boosting daily fiber intake, soy derivatives, vital wheat gluten, seeds, and lupini beans deliver substantial plant protein per 100 grams:
| Plant / Seed Food (Per 100g) | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Nutritional Yeast (Flakes) | 46.7g | 333 kcal | 4.0g | 33g (high fiber) |
| Hemp Seeds (Hulled Hearts) | 31.6g | 553 kcal | 48.8g | 8.7g |
| Roasted Pumpkin Seeds (Pepitas) | 30.2g | 559 kcal | 49.1g | 10.7g |
| Dry-Roasted Peanuts (Unsalted) | 24.4g | 587 kcal | 49.7g | 21.3g |
| Seitan (Cooked Vital Wheat Gluten) | 21.0g–25.0g | 120 kcal | 1.5g | 4.0g |
| Almonds (Raw Whole) | 21.2g | 579 kcal | 49.9g | 21.6g |
| Cooked Tempeh (Fermented Soy) | 19.9g | 192 kcal | 10.8g | 7.6g |
| Extra-Firm Pressed Tofu | 17.3g | 144 kcal | 8.7g | 2.8g |
| Cooked Lupini Beans (Brined) | 15.6g | 119 kcal | 2.9g | 9.9g |
| Shelled Edamame (Steamed) | 11.9g | 121 kcal | 5.2g | 8.9g |
| Cooked Brown/Green Lentils | 9.0g | 116 kcal | 0.4g | 20.1g |
4. Protein Per 100g vs. Protein Per 100 Calories (The Calorie Trap)
Notice a critical pattern in the charts above: 100g of roasted almonds contains 21.2g of protein, nearly matching cod fillet (22.8g). Yet those almonds also cost 579 calories—more than five times the caloric price of the same protein dose from cod or shrimp!
When fat loss is your primary goal, favor “high-efficiency” foods yielding at least 10g protein per 100 calories: white fish, shrimp, tuna in water, chicken or turkey breast, liquid egg whites, fat-free quark, and seitan. Reserve higher-fat seeds, salmon, and aged cheeses for controlled flavor boosts.
Following a structured low-carb protocol? See every lean protein permitted from Day 1 in our Dukan Diet Attack Phase 68 Food List, or explore satiating options in our 14 low-calorie foods you can eat more of.
Frequently Asked Questions
Which food has the highest protein per 100g with lowest calories?
Skinless cooked chicken breast (31g protein, 165 kcal), canned light tuna in water (25.5g protein, 116 kcal), cod (23g protein, 105 kcal), shrimp (24g protein, 99 kcal), and dry seitan (75g vital gluten / 21g cooked per 100g) deliver the highest protein-to-calorie efficiency.
What plant-based foods have the most protein per 100g?
Pumpkin seeds (30g), firm tofu (15–17g for extra-firm pressed), tempeh (19–20g), lupini beans (15.6g cooked), edamame (11.9g), cooked lentils (9g), and Vital Wheat Gluten / seitan (21–25g cooked) lead the plant protein rankings per 100 grams.
Are nuts a good source of pure protein per 100g?
Dry-roasted peanuts (25g) and almonds (21g) contain impressive grams per 100g, but carry 560–600 calories from fat—so they behave more like calorie-dense fats than lean meats or low-fat Greek yogurt on a fat-loss diet.
How much protein per 100g counts as ‘high protein’ on food labels?
Under UK and EU nutrition guidance, a food qualifies as ‘high in protein’ when at least 20% of its total calories come from protein—typically translating to 12g+ protein per 100g for meats/dairy or 8g+ per 100g for legumes.
