If you are looking to increase your protein intake without eating too many calories, you should look at the protein density of the foods you are consuming.
What is protein density?
According to Merriam-Webster, density is “the quantity per unit of volume, unit of area, or unit of length” (1).
While not proper, protein density refers to the amount of protein for a specific measure of volume or weight or a particular food.
Therefore, protein-dense foods are those that contain more protein per kilocalorie, for example.
Why protein?
Even though protein has become a “health halo” word used in packaging to attract sales, it is not really a fad. Protein is essential for health and the fact is that most people are not eating enough for optimal health. This includes bone health, body composition and recovery from exercise and injury.
There are multiple reasons why people are not eating enough protein:
- They do not know how much protein they actually need
- They are not aware of which foods are high in protein
- They confuse foods that are contain protein with foods that are high in protein
- They consume protein-rich foods in insufficient amounts
Protein density in foods
Per 100g
If we compare foods on a per 100g basis, protein powders are the highest, followed by Parmesan cheese, skim milk powder, meats, fish, cheese, nuts, eggs, legumes, yoghurt and milk.
However, if we compare foods on a per calorie basis, egg whites are the highest, followed by protein powders, canned tuna, lean meats, fish, cottage cheese, fatty meats and milk. On a per calorie basis, fattier cheese, yoghurt and nuts are at the bottom of the list.
Per typical serving
We do not always consume foods in 100g lots. If we compare the protein content in typical servings of different foods, meats contain more protein (especially when lean), protein powders, tofu, lentils, small cans of fish, Greek yoghurt and beans. Lowest in the list are cheeses (serving size = 40g), nuts (serving size = 30g) and plant-based milks (other than soy).
Protein density – Summary and recommendations
- Know how much protein you need to meet your health and performance goals
- Find out how much protein you need per meal based on the number of meals you eat per day. You want to distribute your protein doses as evenly as possible, with main meals (e.g. breakfast, lunch, dinner) naturally containing more protein than mid-meals (a.k.a. snacks)
- Choose foods that will give you the amount of protein you need in the appropriate serving size (you might need to weigh and measure your food for a while until you can eyeball quantities)
- If you do not want to eat excess calories (e.g. if you want to lose weight), choose foods that are more protein dense, i.e. those that have more protein per kilocalorie
- Keep in mind that the values shown in this article are averages. Packaged foods will have the exact content on the nutrition panel, so it is important for you to read labels before you buy. Foods like meat, poultry, fish and eggs you can use the average protein content as an indication, but the actual content will depend on the amount of fat in the food: the more fat, the less protein.
- Try to choose foods that have better protein quality, i.e. those that have a better amino acid composition, digestibility and absorption.
References
- “Density.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/density. Accessed 5 Dec. 2025.
- Food Standards Australia New Zealand. Australian Food Composition Database – Release 2 [Internet]. Canberra; 2022. Available from: https://www.foodstandards.gov.au
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