What food has the most protein per 100g?
Protein isolates (80–90g), followed by dried foods like biltong (50g) and spirulina (57g). Among fresh foods, chicken breast (31g), octopus (30g) and turkey breast (30g) lead.
Protein Foods List With Grams Per 100g
One reference table, sorted by protein density, covering every food category. Use it to look up a number quickly, then click through for portion maths.
All values are per 100g of the food as described — cooked where the name says cooked, dry where it says dry. That distinction is the single biggest source of protein-tracking error.
Supplements and dried foods sit at the top because water has been removed; fresh foods are naturally diluted by their water content.
Highest protein foods overall
Protein and calories per 100g, from the Protein Hunter database.
| Food | Protein | Calories |
|---|---|---|
| 🥤 Whey protein isolate | 90g | 400 |
| 🌱 Soy protein isolate | 90g | 390 |
| 🥤 Collagen peptides | 90g | 375 |
| 🥛 Casein protein | 80g | 360 |
| 🌱 Pea protein isolate | 80g | 380 |
| 🌿 Spirulina (dried) | 57g | 290 |
| 🥩 South African Biltong | 50g | 280 |
| 🧀 Parmesan | 35g | 420 |
| 🥩 Beef jerky | 33g | 212 |
| 🐟 Salt cod (bacalao, soaked & cooked) | 32g | 143 |
| 🐔 Chicken breast (cooked) | 31g | 179 |
| 🐙 Octopus (cooked) | 30g | 135 |
| 🦃 Turkey breast (cooked) | 30g | 175 |
| 🐟 Tuna (canned in water) | 29g | 131 |
Per 100g.
How to use this table
- Compare protein per 100g first, then check calories per 100g — the pair together tells you whether a food is lean protein or just protein-containing.
- Dry versus cooked matters enormously: dry oats are 13g per 100g, cooked they are closer to 5g.
- Every food in this table has its own page with realistic portion sizes.
- For a full plate, the calculator is faster than adding up rows by hand.
Look up any other food
Search 230+ foods with protein and calories per 100g and per realistic serving.
Browse the protein databaseCommon questions
How many grams of protein are in an egg?
A whole egg is 13g of protein per 100g, so a typical 50g egg carries about 6.5g.
What are 30g of protein examples?
About 100g of chicken breast, 105g of canned tuna, 300g of Greek yogurt, or 250g of firm tofu.
Keep reading
Protein CalculatorAdd up any meal in plain words.Protein database230+ foods with protein and calories.How much protein per daySet the target these foods feed into.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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