High-Protein Foods: Protein per 100g Chart

How to Read the Chart

Every value below is grams of protein per 100 grams of the food, in the state noted. That last part matters more than people expect. Meats are given cooked, because they lose water and concentrate as they cook. Legumes are given cooked too, which is why their numbers look lower than the dry figures you sometimes see quoted, since cooked lentils are mostly water.

Use per-100g figures to compare foods fairly, then scale to your actual portion. A 150 gram chicken breast delivers half again as much protein as the per-100g number shows.

Meat, Fish, and Eggs

The most protein-dense everyday foods, and the easiest way to hit a high target.

Chicken breast is the benchmark for a reason: high protein, low fat, and flexible in almost any cuisine. Oily fish like salmon comes with slightly less protein but adds omega-3 fats worth having in the diet.

Dairy and Cheese

Protein powder tops every list per 100 grams, but you eat it in small scoops, so a serving delivers around 20 to 25 grams rather than 80. Greek yogurt and cottage cheese look modest per 100 grams yet are easy to eat in large portions, which makes them practical protein sources. Paneer is a standout for vegetarian South Asian cooking.

Plant Proteins

This is where the cooked-versus-dry distinction bites, so the chart is grouped to show it clearly.

Cooked lentils and chickpeas land around 9 grams per 100 grams, not the 18 to 25 you’ll see quoted for the dry weight. Both figures are correct; they just describe the food at different stages, and the cooked number is the one that matches what’s on your plate. Soy foods, tempeh, and seitan sit highest among plant sources, which is why they anchor most high-protein vegan diets.

Why Protein Quality Also Matters

Grams aren’t the whole story. Protein quality depends on the balance of amino acids and how well your body absorbs them, and here animal and plant sources differ.

Animal proteins, plus soy and quinoa, are complete, meaning they contain all the essential amino acids in useful amounts. Most other single plant sources are lower in one or two, which is why plant-based eaters mix sources, pairing legumes with grains across the day to cover the full set. Plant proteins are also slightly less digestible on average, so vegans often aim about 10 percent higher on total grams. None of this makes plant diets inadequate; it just means variety does the work that a single animal food would do on its own.

Building a High-Protein Day

An example day reaching roughly 130 grams, the sort of target an active 70 kg person might use.

• Breakfast: two eggs with a pot of Greek yogurt — around 30 g
• Lunch: chicken breast with rice and vegetables — around 35 g
• Snack: a protein shake or a handful of peanuts — around 20 to 25 g
• Dinner: lentils and paneer with roti, or fish with potatoes — around 30 g
• Incidental protein from grains, dairy, and vegetables across the day — around 15 g

The pattern that works is anchoring each meal with a protein source rather than treating it as a side. Do that three or four times a day and most targets fall into place without much tracking.

Frequently Asked Questions

What food has the most protein per 100g?

Among whole foods, cooked lean meats and fish lead at 25 to 31 grams per 100 grams, with chicken and turkey breast at the top. Protein powder is higher still at around 80 grams per 100 grams, but you consume it in small scoops, so a serving gives 20 to 25 grams.

Why do cooked lentils have less protein than the packet says?

Because packet figures usually refer to the dry weight, while cooked lentils have absorbed water and roughly doubled in mass. Dry lentils are around 25 grams per 100 grams; cooked, that falls to about 9. Both are accurate, but the cooked figure matches what you actually eat.

What are the best protein sources for vegetarians?

Paneer, Greek yogurt, cottage cheese, eggs, tofu, tempeh, edamame, lentils, chickpeas, and seitan. Soy foods and seitan are the most protein-dense, while dairy sources are easy to eat in large portions. Mixing legumes with grains covers the full amino-acid range across the day.

How much protein is in an egg?

About 6 to 7 grams in a large egg, which works out to roughly 13 grams per 100 grams of egg. Two eggs give around 12 to 13 grams, a solid base for a high-protein breakfast when paired with yogurt, cheese, or beans.

Do I need complete proteins at every meal?

No. What matters is getting all the essential amino acids across the day, not at each meal. Plant-based eaters achieve this easily by varying sources over the day, such as legumes at one meal and grains at another. Animal proteins and soy are complete on their own.

Is plant protein as good as animal protein?

For meeting your needs, yes, with a little planning. Plant proteins are slightly less digestible and some are lower in certain amino acids, so plant-based eaters mix sources and often aim about 10 percent higher on total grams. Done that way, plant diets support health and muscle perfectly well.

How do I get enough protein without meat?

Anchor meals with dairy, eggs, soy foods, and legumes, and lean on the denser options like paneer, Greek yogurt, tofu, tempeh, and seitan. A protein powder helps close any gap. Spreading these across three or four meals makes most targets straightforward without meat.

The Bottom Line

The densest whole-food protein comes from lean meats and fish at 25 to 31 grams per 100 grams, with soy foods, seitan, and dairy leading the vegetarian and vegan options. Watch the cooked-versus-dry distinction on legumes, since cooked lentils deliver about 9 grams per 100 grams rather than the dry figure. Anchor each meal with a protein source, vary plant sources for the full amino-acid set, and you’ll hit most targets without heavy tracking. Find your number with the protein calculator and build from this chart.

Sources and Further Reading

• USDA FoodData Central — protein content of common foods.
• UK NHS — guidance on protein, balanced diets, and vegetarian nutrition.
• Jäger R, et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” JISSN, 2017.