Protein Sources List — Best High-Protein Foods Ranked
Comprehensive ranked list of the best animal and plant-based protein sources by grams of protein per 100g and per typical serving. Filter by food category to find the best options for your dietary preference.
Food
Type
Protein / 100g
Typical Serving
Protein / Serving
Calories / 100g
Why Protein Quality Matters — Not Just Quantity
Not all protein sources are created equal. Beyond total grams, protein quality is determined by two key factors: amino acid completeness and digestibility. The gold standard measurement is the DIAAS (Digestible Indispensable Amino Acid Score), which scores proteins based on how well they provide all 9 essential amino acids that the human body cannot synthesise on its own. Whey protein leads with a DIAAS of ~1.25, followed by eggs (~1.13), beef (~1.12), and chicken (~1.08). Plant proteins like rice (DIAAS ~0.59) and legumes (~0.75) fall short on individual scores but can achieve complete amino acid coverage when combined throughout the day.
For muscle protein synthesis specifically, leucine content is the primary trigger. Each meal needs a minimum of 2.5–3g of leucine to fully stimulate MPS. Whey protein provides ~2.6g leucine per 25g serving. Chicken breast provides ~2.8g leucine per 100g. Plant proteins typically require larger servings to reach the leucine threshold — for example, 100g of pea protein concentrate provides ~8g leucine, making pea protein a viable alternative to animal-based sources for athletes. Combining rice + pea protein achieves an amino acid profile comparable to whey.
Frequently Asked Questions
Highest protein per 100g: Dried egg whites 82g, Whey protein concentrate 75–85g, Spirulina 57g, Beef jerky 33–55g, Parmesan 32–36g, Chicken breast (cooked) 31g, Tuna (canned) 30g, Cod (cooked) 23g, Greek yoghurt 9–10g. For practical everyday eating prioritise: chicken breast, tuna, Greek yoghurt, cottage cheese, eggs, and lean beef. These combine high protein content with affordability, availability, and palatable preparation.
A complete protein contains all 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine. Complete sources: all animal proteins, plus soy, quinoa, buckwheat, hemp seeds. Incomplete: most plant proteins (rice, peas, beans, nuts, seeds). You don't need to combine incomplete proteins in the same meal — consuming varied plant proteins across the day achieves complete EAA coverage.
DIAAS scores (higher = better quality): Whey 1.25, Milk 1.18, Eggs 1.13, Beef 1.12, Chicken 1.08, Soy 0.90, Pea 0.82, Rice 0.59. Leucine content is particularly important for triggering muscle protein synthesis. Target 2.5–3g leucine per meal. For vegans: pea protein (8g leucine/100g concentrate) + rice protein blend is the optimal combination. Soy protein is the highest-quality single plant protein source with a complete amino acid profile.
Yes — completely achievable with: (1) Higher total protein: 2.0–2.6 g/kg/day vs 1.6–2.0 for omnivores, compensating for lower digestibility. (2) Leucine threshold: ensure ≥3g leucine per meal from soy, edamame, tempeh, pea protein, or hemp seeds. (3) Varied sources: combine legumes + grains + seeds to cover all essential amino acids. A 2021 study in Sports Medicine found no significant difference in muscle gain between vegan and omnivore athletes matched for total protein and leucine intake.