Protein-rich diet: These animal and plant foods are good sources
Proteins are one of the most important nutrients, along with carbohydrates and fats. A deficiency can weaken muscles, bones, and connective tissue, among other things. Therefore, it's important to know which foods are particularly rich in protein to meet your daily needs.
Both animal and plant proteins are good sources. The following tables provide an overview of particularly protein-rich foods – each based on 100 grams.
Animal foods | Protein content per 100 grams |
|---|---|
Parmesan | 35–38 |
Harz cheese | 30–32 |
chicken breast | 29–32 |
Lean beef | 25–28 |
Tuna (canned) | 23–26 |
turkey breast | 23–25 |
trout | 20–22 |
Salmon | 20–22 |
Low-fat curd cheese (0.2% fat) | 12–14 |
boiled chicken eggs | 12–13 |
Skyr | 11 |
cottage cheese | 11 |
Cheese in particular has a high protein content; for the sake of clarity, the table includes the two types of cheese with the highest protein content.
A vegan or vegetarian diet often lacks natural, plant-based sources for adequate intake of vitamin D and vitamin B12 . These vitamins must therefore usually be obtained through fortified foods or dietary supplements .
The situation is different with protein : Protein needs can also be met with purely plant-based foods. Although animal proteins are absorbed somewhat more efficiently by the body, this disadvantage can be offset by cleverly combining plant-based foods.
The German Nutrition Society (DGE) recommends combining different plant-based protein sources, as individual foods often do not contain all essential amino acids in sufficient quantities. A proven example is the combination of grains and legumes , such as rice with lentils or bread with hummus.
While meat is one of the most protein-rich foods, plant-based alternatives offer significant nutritional advantages. Many protein-rich plant products also contain valuable fiber , phytochemicals , antioxidants , and other health-promoting micronutrients that are rarely or not found in meat.
Plant-based ingredients can have a positive effect on digestion , the immune system , and cellular health . Therefore, those who rely more on plant-based protein sources benefit not only from the protein but also from a broader range of nutrients .
Plant-based foods | Protein content per 100 grams |
|---|---|
Lupins (dried) | 36–40 |
Soybeans (dried) | 35–40 |
hemp seeds | 30–32 |
pumpkin seeds | 30–32 |
Peanuts | 25–26 |
Lentils (dried) | 23–25 |
Almonds | 21–22 |
Chickpeas (dried) | 19–21 |
sesame | 18 |
Chia seeds | 17–20 |
Quinoa | 14–15 |
oatmeal | 13–15 |
Many of the information applies to the dried state. Once cooked in water, the protein content drops slightly.
The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams per kilogram of body weight for adults between 19 and 64 years of age.
Those who exercise regularly—especially more than five hours per week—have an increased protein requirement . Depending on the intensity of the workout, this is 1.2 to 2 grams per kilogram of body weight .
Pregnant and breastfeeding women also need more protein, as the body needs to provide additional nutrients for growth and the child's nutrition during this time. However, it is important that pregnant and breastfeeding women always adjust their diet in consultation with a doctor to ensure that their individual needs are optimally met.
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