Highest Protein Foods: Protein per 100g Compared

Protein per 100 g: ready-to-eat foods

Highest protein first, in the state shown. Meat, fish and pulses are cooked.

Protein per 100 g: dry and shelf foods

These foods contain little water, so their per-100 g figures look high. A typical portion is often 15–30 g, not 100 g. Compare them separately from the cooked foods above.

Why cooked meat looks higher in protein

Cooking drives out water, concentrating protein in fewer grams. In USDA data, raw skinless chicken breast has 22.5 g protein per 100 g; roasted chicken breast has 31.02 g.

The chicken did not gain protein; it lost water. Rice, pasta, oats and dried beans do the opposite: they absorb water when cooked.

Your portion matters more than the ranking

Parmesan tops this table per 100 g, but you usually eat a small amount. A chicken breast portion or a bowl of lentils can provide more protein in one go.

Use the Food Calorie Calculator to see protein for the amounts you eat. For protein relative to calories, see low-calorie high-protein foods.

Which plant foods provide protein?

Tempeh, tofu and edamame are the highest plant options in the ready-to-eat table. Beans, lentils, chickpeas, nuts and seeds add protein along with fibre.

The British Nutrition Foundation (opens in a new tab) advises a variety of plant proteins across the day. You do not need to combine them at every meal.

Common questions