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Protein is an essential nutrient that our body needs every day - whether for muscle building, cell regeneration or a strong immune system. People with an active lifestyle, such as athletes, but also people on a diet or with an increased need in everyday life, should pay particular attention to a sufficient protein intake. This is because proteins not only help to build muscle, but also to maintain muscle mass and promote a feeling of satiety.
In this article, you will find a compact overview of the best protein-rich foods, from animal to plant sources. There are also practical tips for everyday use, advice on optimal protein intake and answers to frequently asked questions about protein. Whether you want to lose weight, build muscle or simply eat healthier, you'll find the most important information here at a glance.
What are protein-rich foods?
Protein-rich foods contain a particularly high amount of proteins, i.e. macronutrients, which are essential for numerous bodily functions. These include meat, fish, eggs, dairy products and plant sources such as pulses, nuts and certain cereals.
Advantages of a high-protein diet:
-
Support muscle building and maintenance
Important for athletes and active people
-
Promote a long-lasting feeling of satiety
Therefore the ideal companion for diets
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Strengthening the immune system
High-quality protein sources are an important basis for fitness, well-being and performance
| Food | Protein (g/100 g) | Typical portion | Category |
|---|---|---|---|
| Chicken breast | 31 | 1 small breast (~120 g) | beastly |
| Salmon | 20 | 1 fillet (~150 g) | beastly |
| Tuna (tin) | 24 | ½ tin (~100 g) | beastly |
| Eggs | 13 | 2 eggs (~120 g) | beastly |
| Low-fat quark | 12 | 1 cup (~250 g) | beastly |
| Greek yogurt | 10 | 1 cup (~150 g) | beastly |
| Cottage cheese | 11 | 3 tbsp (~100 g) | beastly |
| Beef (lean) | 26 | 1 steak (~150 g) | beastly |
| Turkey breast | 29 | 1 slice (~100 g) | beastly |
| Parmesan cheese | 36 | 1 piece (~30 g) | beastly |
| Mozzarella light | 18 | 1 scoop (~125 g) | beastly |
| Lentils (cooked) | 9 | 1 portion (~150 g) | vegetable |
| Chickpeas (cooked) | 8.9 | 1 portion (~150 g) | vegetable |
| Black beans | 8.5 | 1 portion (~150 g) | vegetable |
| Tofu | 12 | 1 block (~150 g) | vegetable |
| Tempeh | 19 | 1 portion (~100 g) | vegetable |
| Seitan | 25 | 1 portion (~100 g) | vegetable |
| Almonds | 21 | 1 handful (~30 g) | vegetable |
| Peanuts | 26 | 1 handful (~30 g) | vegetable |
| Chia seeds | 17 | 2 tablespoons (~30 g) | vegetable |
| Oat flakes | 13.5 | 1 bowl (~50 g) | vegetable |
| Quinoa (cooked) | 4.4 | 1 portion (~150 g) | vegetable |
| Amaranth (cooked) | 4 | 1 portion (~150 g) | vegetable |
| Soy milk | 3.3 | 1 glass (~250 ml) | vegetable |
| Skyr | 11 | 1 cup (~200 g) | beastly |
How much protein do you really need?
How much protein you need each day depends mainly on your body weight and lifestyle. Simple rule of thumb: 1.5 to 2 grams of protein per kilogram of body weight per day
-
Recreational athletes or active people
about 1.5 g/kg
-
Muscle building or diet phases
up to 2 g/kg or slightly more
-
Untrained or older people
at least 1.0-1.2 g/kg
A person with a body weight of 70 kg and regular strength training should
about 70 kg × 2 g = 140 g protein per day to consume
Protein requirement calculator
Enter your body weight and choose your goal:
Plant vs. animal protein sources
Both plant and animal foods provide valuable protein, but with different properties. Here is a brief overview of the most important advantages and disadvantages of both protein sources:
| Feature | Animal protein sources | Vegetable protein sources |
|---|---|---|
| Biological value | High (e.g. egg, milk, meat) | Less, but can be combined (e.g. rice + beans) |
| Essential amino acids | Completely available | Partially incomplete |
| Digestion & absorption | Very good usability | Slightly slower |
| Accompanying substances | Often saturated fats & cholesterol | Dietary fiber, vitamins, antioxidants |
| Sustainability | Higher ecological footprint | Significantly more environmentally friendly |
| Suitable for vegans | No | Yes |
How to incorporate more protein into your everyday life
A high-protein diet doesn't have to be complicated or monotonous. A few simple tricks will help you to increase your daily protein intake without much effort:
Meal prep tips:
- Prepare instead of improvising: Pre-cook larger quantities of protein-rich dishes such as chicken with quinoa or lentil curry
- Basics always in the fridge: boiled eggs, cottage cheese or tofu can be combined in a variety of ways
- Freeze portions: So you always have a protein-rich meal to hand - ideal for stressful days.
Protein-rich snacks for in between meals
- Almonds, edamame or a boiled egg
- Skyr with berries or a protein bar
- Vegetable sticks with hummus
Smoothies & breakfast ideas
Protein smoothie: with soy milk, berries, banana and protein powder
Overnight oats with rolled oats, chia seeds, nuts and skyr
Hearty: Wholemeal bread with turkey breast and cottage cheese
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FAQ - Frequently asked questions about protein & nutrition
What are quick protein-rich meals?
Simple and effective, for example:
Scrambled eggs with vegetables
Tuna salad
Quark with nuts & berries
Protein shake with banana
Pre-prepared high-protein meals (e.g. from Prepmymeal) also save time and provide high-quality nutrients.
What is the difference between egg white and protein?
None - they are two terms for the same nutrient. "Protein" is mainly used in a scientific context, "Eiweiß" is the common German term.
Is too much protein unhealthy?
An increased protein intake is generally harmless for healthy people. However, a balanceddiet andsufficient fluid intake are important. If you have kidney problems, you should consult a doctor.