Key high-protein foods are meat and fish. They contain up to 25 g of protein per 100 g. A comparable amount is also found in dairy products. They also include sports protein (a product of milk processing) – which contains up to 70-80 g of protein per 100 g.
In addition, there is protein in many plant foods – primarily cereals, grains, and legumes. Soy is considered the highest protein, and textured soy protein (also called “soy meat”) contains up to 50 g of protein per 100 g.
A complete list of protein products and tables is in the article below.
Which foods are high in protein?
Most types of meat (from beef and pork to chicken) contain about 25-30 g of protein for every 100 g. Note that we’re referring to the protein content of raw meat. While proteins aren’t lost during cooking, the meat’s weight reduces during frying.
Next on the list of protein-rich foods are dairy products (about 25-30 g per 100 g), then nuts (about 20 g per 100 g), seeds, and various cereals. The most high-protein cereal is buckwheat – it contains from 10 to 12 g of protein per 100 g (before cooking).
However, when calculating the final protein content in products, it is important to take into account the percentage of its assimilation. Animal proteins have an 85-99% digestion rate, while vegetable proteins only have a 50-60% digestion rate. Practically, this means the protein content figure in cereals can be halved.
Protein content in meat
Actually, meat’s fat content inversely relates to its protein content – lower fat means higher protein. So, 100g of lean beef has more protein than 100g of ham. When it comes to poultry, chicken breast tops the list with up to 30g of protein.
Separately, we mention that semi-finished meat products contain additional ingredients to increase volume. For example, cutlets contain more fatty meat and even breadcrumbs, which reduces the total amount of protein. Sausage and sausages usually contain no more than 20 g of protein per 100 g.
In addition, doctors remind us that every 50 g of sausage and other processed meat products consumed daily increases the risk of colorectal cancer by 18%. In other words, nutritionists do not even consider the question of how sausage is useful – but remind them of its dangers. The World Health Organization recommends completely eliminating ham, sausages, and sausages from the diet – limiting the total consumption of red meat (in the form of tenderloin or minced meat) to 350 g per week.
Where is the most protein found?
Protein is an essential component of human metabolism, without which it is impossible to maintain health and performance. About 30% of the daily caloric intake of food consumed should come from proteins – or 1.5-2.5 g of protein per kg of body weight.
Proteins consist of various amino acids. Among several dozen amino acids, 22 are deemed important, and 8 are indispensable for metabolism. The four most important amino acids are part of the BCAA supplement.
Products containing protein
All foods contain proteins in varying amounts, except for water and oil. Even berries, fruits, and vegetables contain a small amount of protein. However, as we mentioned above when calculating protein intake, it is important to take into account the percentage of its digestion.
| Food class | Protein content (100g) | % of assimilation |
| Sports protein | 70 – 75g | 95 – 99% |
| Meat and fish | 20 – 30g | 95 – 99% |
| Dairy | 10 – 30g | 90 – 99% |
| Eggs | 12 – 15g | 95 – 99% |
| Nuts | 10 – 25g | 65 – 70% |
| Cereals and grain | 12 – 15g | 20 – 60% |
| Fruits and vegetables | 2 – 3g | 65 – 70% |
Dairy
As high-protein foods, the main alternative to meat and fish are cheese, cottage cheese, and other dairy products. For example, natural cottage cheese contains up to 15-20 g of protein per 100 g – a figure comparable to the protein content in meat.
While most cheese types have 20-30g of protein per 100g of product, their fat content is also high at 20-30% – so it’s wise to consume cheese in moderation. Rounding out the list of protein-rich foods is milk, which contains 2-5 grams of protein per 100 grams, or 7-12 grams of protein per large glass.
| Product | Protein (per 100g) | % of assimilation |
| Hard cheese | 25 – 30 g | 90 – 95% |
| Soft cheese | 20 – 25 g | 90 – 95% |
| Powdered milk | 20 – 25 g | 90 – 95% |
| Powdered cream | 20 – 25 g | 90 – 95% |
| Fat-free cottage cheese | 15 – 20 g | 90 – 95% |
| Brynza | 15 – 20 g | 90 – 95% |
| Regular cottage cheese | 10 – 15 g | 90 – 95% |
| Yogurt | 5 – 6 g | 90 – 95% |
| Ice cream | 3 – 5 g | 90 – 95% |
| Milk | 2 – 5 g | 90 – 95% |
Vegetables and grains
The protein content of plant foods depends on which part of the plant is being eaten. For example, fruits and seeds (from nuts to beans) and grains (including cereals and even flour) contain more protein than plant stems (broccoli, lettuce) and roots (potatoes).
Fresh vegetables, fruits, and berries contain the minimum amount of protein since the basis of their mass is water, carbohydrates, and fiber. Separately, we note that potatoes, just like other vegetables, contain no more than 2-3 g of protein per 100 g – a large plate of mashed potatoes contains less protein than one chicken egg.
| Product | Protein (per 100g) | % of assimilation |
| Soy protein | 30 – 50 g | 90 – 95% |
| Dried mushrooms | 20 – 30 g | 70 – 80% |
| Beans | 20 – 25 g | 65 – 70% |
| Lentils | 20 – 25 g | 65 – 70% |
| Dry peas | 20 – 22 g | 65 – 70% |
| Nuts | 10 – 25 g | 65 – 70% |
| Potato | 2 – 3 g | 65 – 70% |
| Vegetables and fruits | 2 – 3 g | 65 – 70% |
| Fresh mushrooms | 1 – 3 g | 65 – 70% |
| Berries | 1 – 2 g | 65 – 70% |
Grains with the most protein
Remember, most cereals come from processed grains like wheat, rice, corn, barley, and oats. Various flours also originate from these cereals. The exceptions are buckwheat and quinoa, which are, in fact, the seeds of flowers – and it is in these pseudo-cereals that contain more protein.
Despite the high protein content of wheat, about a third of its total mass is gluten, a substance that can cause food allergies in some people. It is the gluten content that explains the low level of protein absorption from wheat flour and other wheat products.
| Product | Protein (per 100g) | % of assimilation |
| Wheat flour | 12 – 15 g | 25 – 30% |
| Pasta | 12 – 15 g | 25 – 30% |
| Rye flour | 10 – 12 g | 30 – 40% |
| Buckwheat | 10 – 12 g | 50 – 60% |
| Oat groats | 10 – 12 g | 50 – 60% |
| Pearl barley | 10 – 12 g | 50 – 60% |
| Semolina | 10 – 11 g | 50 – 60% |
| Corn | 10 – 12 g | 50 – 60% |
| Bronw rice | 2.5 – 3.5 g | 50 – 60% |
| White polished rice | 2 – 3 g | 50 – 60% |
Soy protein
Soybeans rank as the most protein-rich plant-based food, boasting up to 50g of protein per 100g, double the protein amount in meat. Typically, processing soybeans creates a textured variant known as “soybean meat” for easier food use.
Most of the health concerns about soy stem from its content of phytoestrogens, proteins that are structurally similar to estrogens.
Although they can interact with the same receptors in the body, this interaction occurs at a very limited level.
Research does not show an association between eating reasonable amounts of soy products and estrogen levels in healthy men. However, research is underway on the possible negative effects of phytoestrogens on the body of adolescents.
Animal products like meat, fish, and milk contain the most protein. The leaders in protein content in plant foods are soy, beans, and lentils. The protein content in most cereals varies in the range of 10-12 g per 100 g of dry cereal, but the level of its assimilation is 50-60% – against 90-95% assimilation of protein from meat.
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