These are the top 13 foods high in protein
These are the top 13 foods high in protein. Protein-rich foods belong in every kitchen, especially if you do sports. Find out here which foods contain particularly high levels of protein and how much you should eat every day
Whether you want to build muscle, lose weight or just stay fit and healthy: protein-rich foods should be on your plate at every main meal. Why is a diet high in protein so important? And which are the best sources of protein? You can find out all of this here.
Why is protein so important?
Protein is one of the three macronutrients, along with carbohydrates and fats. Proteins, or rather their “building blocks” – amino acids – are essential for your body, because muscles, organs, skin and hair are mostly made up of this nutrient. Hormone and enzyme production also only works if the body has sufficient amino acids available.
The body uses proteins to build muscle, because muscles are made of protein. And not only that, your body also needs proteins to regenerate after a hard workout in order to repair injured muscle cells and fibers.
Protein-rich foods also stabilize your blood sugar level. This means that a meal with a high protein content keeps you full for a long time and prevents cravings. But what actually happens if you don’t give your body enough protein?
How much protein is healthy per day?
In order to provide the body with sufficient protein, the German Nutrition Society recommends 0.8 grams of protein per kilogram of body weight per day. However, you should view this reference value as a minimum amount per day.
How much protein you should actually consume per day depends on what your goal is. Anyone who does regular, intensive exercise during the week or wants to build muscle mass definitely needs more protein than couch potatoes. But they also benefit from a regular intake of protein, as it keeps you full for a longer period of time and prevents evening snacking.
According to the study , 1.2 to 1.5 grams of protein per kilogram of body weight is “safe” and an absolutely moderate amount per day that you can aim for if you want to lose weight and/or build muscle. Professionals even need up to 2 grams of protein.
Note: However, the recommended protein intake only applies to people of normal weight. If you are very overweight, the calculated protein requirement would be much too high. Although the excess fat tissue makes up a large part of your body weight, it doesn’t actually play a role in your protein requirements. It is therefore a good idea to subtract your body fat percentage when calculating (you can easily analyze this using a body fat scale ) and use only your “lean mass” to calculate your personal protein requirements.
Is animal protein better than plant protein?
No, but your body can actually absorb protein from animal foods more easily than from plant sources. The reason: Animal proteins are more similar in structure to the body’s own proteins than plant proteins, and often have both a higher biological value and a higher PDCAAS (Protein Digestibility Corrected Amino Acid Score). Both values assess the quality of a dietary protein, with egg, milk and beef taking the top spots – closely followed by soy and potatoes. Animal protein sources also contain cholesterol and saturated fatty acids – unlike protein from plants.
There are enough plant-based and protein-rich foods that you can use to easily cover your daily protein needs, even as an athlete.
If you eat a mixed diet (also known as an “omnivore”), you should combine animal and plant protein sources in your meals. This way, the different amino acids complement each other optimally.
Is too much protein unhealthy?
One thing in advance: As with all other nutrients, the dose makes the poison. As healthy as protein-rich foods are for your body, you shouldn’t overdo it. Carbohydrates and fats also belong on your plate and are important for a balanced, healthy diet.
And what is the truth behind the rumor that protein is bad for your kidneys? If you have two healthy kidneys, it is absolutely no problem for your body to excrete the end products of protein metabolism (such as urea). It is important to drink enough fluids. However, studies have shown that in people with impaired kidney function, a very high protein intake can actually make kidney failure worse.
Our top 13 protein-rich foods
There are plenty of foods with a high protein content. We have made a small selection for you and compiled the top protein sources that also have other benefits.
Top 1: Low-fat curd cheese
Low-fat curd is an excellent source of protein, as just a 150-gram portion contains over 20 grams of protein, which can be optimally absorbed by the body. Low-fat curd is also very low in calories and fills you up. One reason for this is the milk protein casein it contains , which is digested slowly and supplies your muscles with all the essential amino acids (EAAs) for hours.
Are you wondering whether Skyr would be the better choice? Find out the answer here.
If you then refine the low-fat quark with some fresh fruit, a few nuts, linseed and oat flakes, you have a perfect breakfast. If you’re in a hurry, you can also stir in a flavor powder. There are lots of great varieties, for example Flav’n Tasty from ESN.
Top 2: Chicken egg – foods high in protein for weight loss
Of course, eggs should not be missing from any protein ranking, because they are ahead in terms of both biological value and PDCAAS , and in both cases they take the top spot with a value of 100 and 1.0 respectively – all other foods are measured against this. This means that your body can optimally utilize the protein from eggs. This makes eggs THE muscle food par excellence.
One egg provides around 7 grams of protein. With an omelette or two fried eggs in the morning, you are laying the perfect foundation for a successful day.
Top 3: Chicken and turkey breast
Chicken and turkey breasts are among the particularly low-fat animal protein sources, as they only have 1 gram of fat per 100 grams. At the same time, poultry provides around 30 grams of protein per fillet (120 to 150 grams). The tender and juicy meat also contains vitamin B6, which also supports protein metabolism.
Important: Since poultry can be contaminated with salmonella or campylobacter, it is important that you always cook poultry thoroughly – this is also the advice of the Federal Institute for Risk Assessment . It should never be pink on the inside, like pork or beef. Unlike red meat, poultry has not been classified as “probably carcinogenic” by the WHO. Studies have not found any connection.
Top 4: Tofu – foods high in protein for fat loss
Animal protein sources do not only have advantages, as can be clearly seen with the example of tofu: Tofu is made from soybeans, water and salt and provides around 16 grams of protein per 100 grams, which can be optimally utilized by the body. By comparison: poultry and beef do not contain much more protein, namely 20 grams per 100 grams of meat.
In addition, unlike most animal products, tofu contains hardly any fat, saturated fatty acids or cholesterol. However, most vegan and vegetarian protein sources provide a good portion of fiber, (healthy) unsaturated fatty acids, numerous vitamins, minerals and trace elements.
Top 5: Lentils
Lentils, like peas and beans, belong to the legume family. They are low in fat, high in fiber and excellent sources of protein. Lentils also contain a good portion of zinc, which studies have shown is a key component of your immune system. If you don’t consume enough zinc, this can lead to an increased susceptibility to infections, for example.
Top 6: Canned tuna
Canned tuna is a real all-rounder in the kitchen. You can basically snack on it straight from the can, pimp up your salad with it, top a pizza with it or even make an entire pizza dough out of it.
Make sure that it is marinated in its own juice rather than sunflower oil. Otherwise it will be full of fat. Tuna still contains fat, but it does contain healthy (and vital!) omega-3 fatty acids . These not only keep the heart and brain healthy, but also play an important role in converting dietary protein into the body’s own protein. Also on board: iodine, zinc and vitamin D, which strengthens the immune system, among other things.
Top 7: Cottage cheese
Cottage cheese is popular with athletes and those looking to lose weight due to its high protein and low calorie content. 100 grams of cottage cheese (about half a cup) contains just under 100 calories, a whopping 13 grams of protein, only 4 grams of fat and 3 grams of carbohydrates. This makes it a great alternative to butter if you want to cut down on fat.
Top 12: Salmon
And another delicious representative from the sea: In addition to its top protein content, salmon also provides many other healthy ingredients, such as
- Omega-3 fatty acids
- Numerous B vitamins
- Vitamins A and D
- as well as potassium and iodine
Salmon has many uses in fitness cooking: you can fry or bake it as a fillet, use it in a delicious pasta sauce or enjoy it raw in sushi quality.
Top 13: Beef
100 grams of beef contains over 20 grams of protein and many important minerals, such as iron. Your body can use the iron from animal products better than plant-based iron. Unfortunately, according to a study , the so-called heme iron is probably also the reason why red meat, such as beef, promotes the development of colon cancer, diabetes and cardiovascular diseases. Therefore, limit consumption to one portion per week.
Conclusion: It’s all about the mix!
There are many protein-rich foods, but the trick is to have a balanced mix of animal and plant sources. This way you can ensure that you get all the essential amino acids your body needs every day. The combination of “potatoes and eggs” in particular has a high biological value.