Your paragraph text (5)
Protein is an essential nutrient your body needs to build and repair tissues, produce enzymes and hormones, and support muscle growth and immune function. Whether you’re a fitness enthusiast, a vegetarian, or simply someone aiming for a balanced diet, knowing which foods offer the highest protein is crucial.
So, Which Food Has the Highest Protein?
When it comes to pure protein content per serving, animal-based sources generally top the chart. Here’s a look at some of the highest-protein foods:
🥩 1. Chicken Breast (Cooked)
Protein: ~31g per 100g
Why It’s Great: Lean, easily available, and versatile, making it a top choice for athletes.
🐟 2. Tuna (Canned in Water)
Protein: ~30g per 100g
Why It’s Great: Low in fat, rich in omega-3s, and great for quick meals.
🥩 3. Lean Beef
Protein: ~26–28g per 100g
Why It’s Great: Also rich in iron, zinc, and B vitamins.
🧀 4. Parmesan Cheese
Protein: ~35g per 100g
Why It’s Surprising: Among the highest protein dairy products .But it also contains a lot of fat and sodium.
🍳 5. Eggs
Protein: ~6g per egg
Why It’s Great: A complete protein source with all nine essential amino acids.
🌱 Top Plant-Based Protein Sources
If you’re vegetarian or vegan, these are your best bets:
🥜 6. Soybeans (Cooked)
Protein: ~16g per 100g
Why It’s Great: One of the few plant sources that provide complete protein.
🍲 7. Lentils (Cooked)
Protein: ~9g per 100g
Why It’s Great: Affordable, high in fiber, and great for heart health.
🟫 8. Tofu (Firm)
Protein: ~10g per 100g
Why It’s Great: A soy-based, protein-rich option for stir-fries and curries.
🥜 9. Peanut Butter
Protein: ~25g per 100g
Why It’s Great: Tasty and rich in protein, though also calorie-dense.
🧪 10. Whey Protein Powder
Protein: ~20–25g per scoop (30g)
Why It’s Great: Quick and efficient for muscle recovery post-workout.
Final Thoughts If you’re looking for the single highest-protein food, lean animal sources like chicken breast or tuna are top contenders. However, Parmesan cheese surprisingly packs the most protein per 100 grams among commonly consumed foods—though it’s not practical in large amounts due to its fat content.
Balancing protein sources—both animal and plant-based—is the key to a healthy, sustainable diet. Choose what fits your dietary needs, goals, and preferences.