What is high in protein?

Protein. The nutrient of our time.
While only athletes used to drink protein shakes or eat protein bars, today many people pay attention to their protein intake. But meeting your daily needs isn't always easy – so the question often comes up: What is high in protein?

That’s exactly what this article is about: I’ll walk you through which foods are high in protein, how much you actually need, and why protein matters so much.

Quick knowledge: What is high in protein?

• Protein sources are divided into animal-based (e.g. meat and dairy) and plant-based (e.g. legumes and nuts)

• Especially in vegetarian or vegan diets, it’s important to combine multiple sources to get a complete amino acid profile

• Protein powders and high-protein products can help meet daily needs

Let’s go: What is high in protein? Okay, you’re right. It makes sense to start with the basics:

Your protein needs

How much protein per day do we actually need?
Quick answer: It depends. Factors include weight, age, and activity level.

General recommendations:

• 0.8 g per kg body weight for the general population

• 1.2–2 g/kg for active individuals

• ~1 g/kg for older adults

• Increased needs during pregnancy and breastfeeding

  
  

Dive deeper:

• How much protein per day?

• How much protein per kg?

Why is protein important?

Why even ask what is high in protein? Why all the hype? Because proteins are essential for nearly everything in our body.
They provide energy and deliver amino acids – the building blocks of our cells.

They play a role in:

• Energy metabolism

• Hormonal balance

• Muscle & bone health

• The immune system

Protein deficiency can cause fatigue, weakened immunity, and food cravings.
That’s why protein-rich diets are so beneficial!

What is high in protein – The best food sources

We distinguish between animal-based and plant-based protein sources.
Which is better? That depends on your diet, values, and preferences.


Want to learn more? Check out: Animal vs. Plant Protein

Let’s explore some top protein-rich foods.

Animal-based protein sources

Meat (raw)

Fish & Seafood (raw)

Eggs (raw)

Dairy

Plant-based protein sources

Legumes (dried)

Soy

Grains & Pseudocereals (raw)

Nuts, seeds & kernels

Vegetables (raw)

Baked goods

Notes:

• Product type, preparation method, and specific variety affect the final protein value.
  This table isn’t exhaustive – it focuses on some of the most protein-rich and commonly consumed plant-based foods.
  
• Values refer to raw products unless otherwise noted.
  
• Dried foods contain much more protein than fresh (e.g. dried tomato: 11.3g vs. fresh tomato: 0.8g).
  
• Fruit also contains protein – though in smaller amounts. Choose smarter options like berries (e.g. elderberry: 2.5g) or passion fruit (2.2g).

Protein powders & high-protein products

Yes, they help – especially when time is short.
But they’re not a meal replacement. Use them smartly:

Look for:

• Clean, organic ingredients

• Good amino acid profile (biological value!)

• Bonus: fiber, vitamins, healthy fats

Choose your proteins smartly

Protein isn’t just about quantity – it’s about quality. Proteins are made up of amino acids. Some are essential (we must get them from food), others the body can produce itself.

The key: Eat varied. Combine foods.
→ Example: Grains + legumes = complete amino acid profile.

Biological value tells us how efficiently a food’s protein becomes body protein.
A good amino acid balance = high biological value.

We’ve developed a protein powder just for you – high-quality, gut-friendly, and easy to digest.
Give it a try – we think you’ll love it!

Conclusion: What is high in protein?

Top foods:

• Legumes

• Nuts, seeds, kernels

• Meat, dairy, and fish

A varied diet is the best way to meet your needs.
Want recipe inspiration? Check out our high-protein recipe collection!

Take a screenshot of the tables – next time you ask what is high in protein, you’ll have the answer!

FAQ

What are high-protein foods?
Legumes, nuts, seeds, meat, dairy, and fish.

What has the most protein?
Check the tables! But quality and amino acid profile matter too.

What’s important for plant-based protein?
Combine different sources for a full amino acid profile.

Literature & Sources

1. Bieler, S. (2021). Schweizer Nährwerttabelle. 3. Auflage. BLV (Bundesamt für Lebensmittelsicherheit und Veterinärwesen). 

2. Deutsche Gesellschaft für Ernährung e. V. (2021). Ausgewählte Fragen und Antworten zu Protein und unentbehrlichen Aminosäuren. https://www.dge.de/fileadmin/dok/
   gesunde-ernaehrung/faq/DGE-FAQ
   -Protein-2021.pdf

3. Heseker, Prof. Dr, H. & Heseker, B. (2019/2020). Die Nährwerttabelle. 6. Auflage. DGE (deutsche Gesellschaft für Ernährung e.V.) 

About the author

Melanie Seyfarth holds a B.Sc. in Nutritional Science, is a certified specialist in dietary supplements, and an expert in vegetarian and vegan nutrition. Since 2018, she has been researching the fields of nutrition and health. In this blog, she writes about nutrition, sports, and lifestyle – and shares delicious recipes you can easily try at home! Her articles are based on current research, practical experience, and the goal of making complex knowledge understandable and engaging.

Got questions? Feel free to send me an email – I'd love to hear from you! :)