Protein Per Gram of Top Foods

Here is a list of the top 30 sources of protein and the approximate grams of protein per 100 grams of each food source:

Hemp Seeds - 32 grams
Chicken Breast (Cooked) - 31 grams
Turkey Breast (Cooked) - 29 grams
Tuna (Canned in Water) - 29 grams
Beef (Lean, Cooked) - 26 grams
Salmon (Cooked) - 25 grams
Pork Loin (Cooked) - 25 grams
Shrimp (Cooked) - 24 grams
Cod (Cooked) - 20 grams
Tempeh - 19 grams
Pumpkin Seeds - 19 grams
Flaxseeds - 18 grams
Chia Seeds - 17 grams
Cottage Cheese (Low-Fat) - 12 grams
Egg Whites - 11 grams
Edamame (Cooked) - 11 grams
Greek Yogurt (Plain, Non-Fat) - 10 grams
Tofu (Firm) - 8 grams
Quinoa (Cooked) - 4 grams

Complete proteins are essential for maintaining optimal health, as they provide all nine essential amino acids that the body cannot produce on its own. These amino acids are crucial for various bodily functions, including muscle repair, enzyme production, immune support, and neurotransmitter regulation. The last list of complete proteins, which includes foods like chicken breast, hemp seeds, tuna, and quinoa, highlights diverse sources that can meet the body’s protein requirements effectively.

Knowing the quantity of protein in these sources is important because it helps assess the nutrient density of a food. Foods that are high in protein but low in calories and unhealthy fats, like chicken breast or cod, are considered nutrient-dense. This means they provide a significant amount of essential nutrients relative to their calorie content, making them high-quality food choices for supporting overall health and well-being. On the other hand, foods that may be protein-rich but also high in unhealthy fats or low in other essential nutrients may be less beneficial in a balanced diet. Understanding the protein content also helps individuals better plan their meals to meet their specific dietary needs, whether for muscle building, weight management, or general health maintenance.