# What are the foods with the highest protein densities? **URL:** \ **Category:** Factual Questions\ **Created:** [January 5, 2011, 6:56pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517 "2011-01-05T18:56:08Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Gozu](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/gozu/32/6615_2.png) [@Gozu](https://boards.straightdope.com/u/Gozu)\ **Post date:** [January 5, 2011, 6:56pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/1 "2011-01-05T18:56:08Z")
Does meat have a very high protein density, compared to other sources of proteins? By density, I mean the amount of useful proteins per unit (weight, volume, etc.). I’m not sure which unit is more adequate so I’ll keep it vague. ---
**Author:** ![Shodan](https://avatars.discourse-cdn.com/v4/letter/s/9f8e36/32.png) [@Shodan](https://boards.straightdope.com/u/Shodan)\ **Post date:** [January 5, 2011, 7:02pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/2 "2011-01-05T19:02:33Z")
Protein Efficiency Ratio is, I think, what you mean. I am not sure if they use it anymore, but that used to be the measure of what foods were the best source of protein. I believe eggs were usually listed as the highest quality source. This is saying that eggs have the best balance of essential amino acids such that the body can build complete proteins from them. Amino acids need to be present in the correct proportions in order to build a protein - if one or more is lacking, the body cannot build the protein and burns the aminos for fuel instead. Regards, Shodan ---
**Author:** ![Philster](https://avatars.discourse-cdn.com/v4/letter/p/13edae/32.png) [@Philster](https://boards.straightdope.com/u/Philster)\ **Post date:** [January 5, 2011, 7:31pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/3 "2011-01-05T19:31:00Z")
The leanest meats have the highest ratio. All meats are complete proteins (but things like pork rinds, gelatin and some meat by-products are not). The highest ratio of complete protein to calories is often fish. Honestly, you’re splitting hairs, because beef, pork, chicken, fish and eggs are (provided the meats are lean) are pushing out 15g protein to 100 calories of meat. Give or take a gram or two versus 10 or so calories. Lean meats. That is the answer. . ---
**Author:** ![Gozu](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/gozu/32/6615_2.png) [@Gozu](https://boards.straightdope.com/u/Gozu)\ **Post date:** [January 6, 2011, 11:42am UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/4 "2011-01-06T11:42:35Z")
Well, now at least I have something to tell vegans. Thanks guys. ---
**Author:** ![Stranger\_On\_A\_Train](https://avatars.discourse-cdn.com/v4/letter/s/13edae/32.png) [@Stranger\_On\_A\_Train](https://boards.straightdope.com/u/Stranger_On_A_Train)\ **Post date:** [January 6, 2011, 1:05pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/5 "2011-01-06T13:05:16Z")
> [@Gozu](#): > > Well, now at least I have something to tell vegans. Even the most hardcore vegans I know freely admit that vegetable sources of protein are much less dense than meat. Their essential sticking point (aside from the ethics of eating animal flesh or animal byproducts) is that vegetables are healthier and don’t contain cholesterols or (for the most part) a lot of saturated fats. I usually respond by pointing out that you actually need some of the fats that are far more present in animal flesh, and the difficulty with getting a good balance of complete proteins. I did have one vegan associate (not a friend) who insisted that quinoa was a “miracle grain” that had everything. While it is true that quinoa does offer complete proteins, the density of protein is such that you’d have to eat several cups of it per sitting to meet standard protein requirements. I like quinoa, but not that much. Stranger ---
**Author:** ![Broomstick](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/broomstick/32/246_2.png) [@Broomstick](https://boards.straightdope.com/u/Broomstick)\ **Post date:** [January 6, 2011, 1:22pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/6 "2011-01-06T13:22:39Z")
my understanding is that if you combine grain and legumes into complete proteins the density approaches that of meat. I suppose it’s possible that you might hit a combo that is even more dense in usable protein than a lean meat, but I don’t know for sure. I suppose it comes down to whether or not you’re looking at individual foods (in which case meat wins) or allowing combos for maximum effect. ---
**Author:** ![Toxylon](https://avatars.discourse-cdn.com/v4/letter/t/f05b48/32.png) [@Toxylon](https://boards.straightdope.com/u/Toxylon)\ **Post date:** [January 7, 2011, 2:30pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/7 "2011-01-07T14:30:43Z")
What are the foods with the highest protein densities? Quality whey powder contains roughly 90 % of it’s weight in protein. ---
**Author:** ![Annie-Xmas](https://avatars.discourse-cdn.com/v4/letter/a/ecc23a/32.png) [@Annie-Xmas](https://boards.straightdope.com/u/Annie-Xmas)\ **Post date:** [January 7, 2011, 2:54pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/8 "2011-01-07T14:54:07Z")
> [@Broomstick](#): > > my understanding is that if you combine grain and legumes into complete proteins the density approaches that of meat. I suppose it’s possible that you might hit a combo that is even more dense in usable protein than a lean meat, but I don’t know for sure. It’s called [vegetarian protein combining](http://altmedicine.about.com/cs/dietarytherapy/a/Vegetarian.htm), and it’s now pretty much been debunked. If you eat a healthy, balanced diet, it doesn’t matter if you eat rice and beans together or have vegetable stir-fry for lunch and bean chili for supper to get your proteins. ---
**Author:** ![Philster](https://avatars.discourse-cdn.com/v4/letter/p/13edae/32.png) [@Philster](https://boards.straightdope.com/u/Philster)\ **Post date:** [January 7, 2011, 3:43pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/9 "2011-01-07T15:43:41Z")
> [@Toxylon](#): > > What are the foods with the highest protein densities? > > Quality whey powder contains roughly 90 % of it’s weight in protein. In the spirit of these discussions, we tend to intentionally ignore protein powders and processed foods. These whey products are, essentially, manufactured or by-products of a process. Veggie diets can emphasize protein ratios, and easily mix together complete protein profiles. They can become fairly protein dense (heck, soy is way up there). For ‘no brainer’ and ‘no hair-splitting’ answers, just look at lean meats. ---
**Author:** ![Stranger\_On\_A\_Train](https://avatars.discourse-cdn.com/v4/letter/s/13edae/32.png) [@Stranger\_On\_A\_Train](https://boards.straightdope.com/u/Stranger_On_A_Train)\ **Post date:** [January 7, 2011, 3:57pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/10 "2011-01-07T15:57:51Z")
> [@Annie-Xmas](#): > > It’s called [vegetarian protein combining](http://altmedicine.about.com/cs/dietarytherapy/a/Vegetarian.htm), and it’s now pretty much been debunked. If you eat a healthy, balanced diet, it doesn’t matter if you eat rice and beans together or have vegetable stir-fry for lunch and bean chili for supper to get your proteins. And the density of proteins in vegetable sources is not as high as that of lean animal flesh. Protein density in lean flesh is between 7-10 grams/oz, while the highest densities in legumes approach 7 g/oz dry, but by the time you add water they drop to 3-4 g/oz. Not that this is critical for most diets, as you can easily get complete proteins from vegetable sources like soya or amaranth, or a combination of high protein pulses like legumes and chickpeas that give a complete selection of essential amino acids without exceeding the volume of food that is reasonable to eat. (As mentioned above, while you need a combination of sources that offer the complete set of amino acids, you don’t need them all in the same meal; the body stores and reuses amino acids very efficiently so it will uptake what are available and reject any excess.) However, if you are bodybuilding, weight training, or feeding a developing child, you probably need higher density sources of complete proteins from milk, egg whites, or animal flesh to ensure that you are obtaining an adequate amount of protein. The Protein Digestibility Corrected Amino Acid Score (PDCAAS, a measure of how readily protein is uptaken from these foods) of most non-animal sources of protein is less than 0.7, which many grains around 0.4 (compared to a score of 1.0 for pure complete protein isolates), so even if you consume enough protein for your needs you may not absorb all that you need from vegetable sources. Stranger ---
**Author:** ![MandaJo](https://avatars.discourse-cdn.com/v4/letter/m/ac91a4/32.png) [@MandaJo](https://boards.straightdope.com/u/MandaJo)\ **Post date:** [January 7, 2011, 6:03pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/11 "2011-01-07T18:03:20Z")
> [@Shodan](#): > > Protein Efficiency Ratio is, I think, what you mean. I am not sure if they use it anymore, but that used to be the measure of what foods were the best source of protein. I believe eggs were usually listed as the highest quality source. > > Shodan Egg whites are pure protein, but whole eggs contain a LOT more fat than protein–a whole egg is 62% fat, 32% protein. Cottage cheese is an often overlooked _excellent_ source of protein. Low fat cottage cheese is over 70% protein–for comparison, boneless skinless chicken breast is about 80% protein. Fat free is even higher protein, but I find it inedible. ---
**Author:** ![Ferret\_Herder](https://avatars.discourse-cdn.com/v4/letter/f/e47774/32.png) [@Ferret\_Herder](https://boards.straightdope.com/u/Ferret_Herder)\ **Post date:** [January 7, 2011, 8:02pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/12 "2011-01-07T20:02:55Z")
The only efficiency-type argument I’ve heard from vegans is that vegetable-based proteins are more efficient in environmental/land-use ways. You get a lot less protein out of feeding one field of soybeans to cows in the process of producing beef, than you do sending the soybeans out for humans to eat. ---
**Author:** ![Broomstick](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/broomstick/32/246_2.png) [@Broomstick](https://boards.straightdope.com/u/Broomstick)\ **Post date:** [January 8, 2011, 12:59am UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/13 "2011-01-08T00:59:08Z")
> [@Broomstick](#): > > my understanding is that if you combine grain and legumes into complete proteins the density approaches that of meat. I suppose it’s possible that you might hit a combo that is even more dense in usable protein than a lean meat, but I don’t know for sure. > > I suppose it comes down to whether or not you’re looking at individual foods (in which case meat wins) or allowing combos for maximum effect. > [@Annie-Xmas](#): > > It’s called [vegetarian protein combining](http://altmedicine.about.com/cs/dietarytherapy/a/Vegetarian.htm), and it’s now pretty much been debunked. If you eat a healthy, balanced diet, it doesn’t matter if you eat rice and beans together or have vegetable stir-fry for lunch and bean chili for supper to get your proteins. What has been debunked is the notion you need to eat complementary plant proteins at every meal. It is still valid that these combinations yield more usable protein (by supplying complete compliments of essential amino acids) that each of those foods in isolation. ---
**Author:** ![CookingWithGas](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cookingwithgas/32/485_2.png) [@CookingWithGas](https://boards.straightdope.com/u/CookingWithGas)\ **Post date:** [January 8, 2011, 1:24am UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/14 "2011-01-08T01:24:29Z")
> [@Broomstick](#): > > my understanding is that if you combine grain and legumes into complete proteins the density approaches that of meat. Peanuts and beer. High protein. ---
**Author:** ![Mr.Duality](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mr.duality/32/4098_2.png) [@Mr.Duality](https://boards.straightdope.com/u/Mr.Duality)\ **Post date:** [January 8, 2011, 3:26pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/15 "2011-01-08T15:26:12Z")
I was at the University of Wyoming Insect Cook-Off several years ago. The professor who organized it said insects have a higher percentage of usable protein than chicken, pork or beef. ---
**Author:** ![CookingWithGas](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cookingwithgas/32/485_2.png) [@CookingWithGas](https://boards.straightdope.com/u/CookingWithGas)\ **Post date:** [January 8, 2011, 3:58pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/16 "2011-01-08T15:58:06Z")
> [@Mr.Duality](#): > > I was at the University of Wyoming Insect Cook-Off several years ago. The professor who organized it said insects have a higher percentage of usable protein than chicken, pork or beef. There are cultures that eat insects, but I wonder how much effort it takes to get a half pound of ants. ---
**Author:** ![Mr.Duality](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mr.duality/32/4098_2.png) [@Mr.Duality](https://boards.straightdope.com/u/Mr.Duality)\ **Post date:** [January 8, 2011, 5:41pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/17 "2011-01-08T17:41:25Z")
> [@CookingWithGas](#): > > There are cultures that eat insects, but I wonder how much effort it takes to get a half pound of ants. With a properly baited and constructed trap, perhaps not as much as you might think. The insects served at the Cook-Off were raised in a lab. I don’t know about raising insects on a commercial basis, but I imagine it could be and probably is done efficiently. There _are_ shrimp farms, and insects are closely related to shrimp. ---
**Author:** ![Philster](https://avatars.discourse-cdn.com/v4/letter/p/13edae/32.png) [@Philster](https://boards.straightdope.com/u/Philster)\ **Post date:** [January 9, 2011, 2:18pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/18 "2011-01-09T14:18:00Z")
> [@Mr.Duality](#): > > I was at the University of Wyoming Insect Cook-Off several years ago. The professor who organized it said insects have a higher percentage of usable protein than chicken, pork or beef. So you agree with the lean meat premise. ---
**Author:** ![Mr.Duality](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mr.duality/32/4098_2.png) [@Mr.Duality](https://boards.straightdope.com/u/Mr.Duality)\ **Post date:** [January 9, 2011, 3:16pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/19 "2011-01-09T15:16:25Z")
What is that? Lean meat is good? I dunno. I like bacon quite a lot. ---
**Author:** ![Cat\_Whisperer](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cat_whisperer/32/4839_2.png) [@Cat\_Whisperer](https://boards.straightdope.com/u/Cat_Whisperer)\ **Post date:** [January 9, 2011, 7:23pm UTC](https://boards.straightdope.com/t/what-are-the-foods-with-the-highest-protein-densities/566517/20 "2011-01-09T19:23:48Z")
> [@MandaJo](#): > > Egg whites are pure protein, but whole eggs contain a LOT more fat than protein–a whole egg is 62% fat, 32% protein. > > Cottage cheese is an often overlooked _excellent_ source of protein. Low fat cottage cheese is over 70% protein–for comparison, boneless skinless chicken breast is about 80% protein. Fat free is even higher protein, but I find it inedible. I often supplement my breakfast with low-sodium cottage cheese just for the protein (you gotta watch out for the sodium in cottage cheese, surprisingly enough). > [@Mr.Duality](#): > > I was at the University of Wyoming Insect Cook-Off several years ago. The professor who organized it said insects have a higher percentage of usable protein than chicken, pork or beef. > [@CookingWithGas](#): > > There are cultures that eat insects, but I wonder how much effort it takes to get a half pound of ants. I watched a show about cyclical swarms of gnats in an African country, and the people there have devised methods of trapping the gnats (I think it was greased pots - they just waved the pots around in the swarms and the gnats stuck to the pots). They collected so many gnats that they were able to make cakes out of them that they fried up on a griddle (pitch black cakes - freaky). This was apparently one of the few sources of protein for the Africans, and they took great advantage of the gnat swarms.