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The ranking changes when the question shifts from 'how much protein is in 100 grams?' to 'how much protein do I get for 100 calories?' Lean fish, egg whites, turkey and chicken suddenly move toward the top.
Soybeans and lupini beans clearly separate themselves when cooked legumes are compared fairly. Lentils, chickpeas and common beans, on the other hand, are close enough that chasing tenths of a gram is not very useful.
Chicken and turkey breast are the leanest examples, but pork tenderloin can be close. Lean beef supplies more heme iron, and cut choice often matters more than the animal name.
A spoiled egg usually gives itself away with a strong unpleasant odor after cracking. The float test mainly indicates age because the air cell grows over time; it does not certify safety.
Animal proteins generally have high digestibility and favorable essential-amino-acid profiles. Plant foods can fully meet protein needs with adequate variety and also provide fiber that meat, fish, eggs and dairy lack.
Tempeh, tofu, seitan, soybeans and legumes are easy to use as the protein center of a plant-based meal. Nuts and seeds add protein, but their usual servings are smaller.
Chia and flax lead on fiber per 100 grams, while a full serving of beans or lentils can contribute more total fiber than a spoonful of seeds.
USDA recommends using refrigerated cooked chicken within 3–4 days when it has been cooled promptly and kept at 40°F/4°C or below.
A persistent off odor or slimy, sticky surface is a reason to discard chicken. Color alone is less reliable, and normal-looking chicken can still be unsafe if it was stored improperly.
Aged cheeses, seeds and lean cooked meats rank among the most protein-dense foods per 100 grams, but serving size and water content can change which foods contribute the most protein to an actual meal.