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Zuletzt aktualisiert am 17.02.2026
Proteins. THE nutrient of our time. While a few years ago only athletes drank protein shakes and ate protein bars, nowadays many other people also pay attention to their protein intake.Meeting protein requirements in everyday life is not always easy. Therefore, the question often arises: What has a lot of protein?.
That's exactly what this article is about: I'll explain which foods are high in protein, how much protein we really need, and why proteins are so important.
Your knowledge on the go: What has a lot of protein?
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A distinction is made between animal (z.B. meat and dairy products) and plant-based protein sources (z.B. Legumes and nuts)
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Especially with vegetarian and vegan protein sources, it is important to combine different protein sources to obtain a complete amino acid profile.
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Protein powder and high-protein products can help meet protein requirements.
Let's get started: What has a lot of protein?a?
Okay, you're right. It makes more sense if we start with the basics:
Your protein needs
Let's take a look at how much protein you actually need per day. Right off the bat: This question is far more complex than you might initially think. That's why we've written two separate articles on the topic, where you'll learn everything you need to know:
In short: The protein requirement is individually and depends on many different factors such as body weight, age, and activity level. For the general population, a recommendation of 0.8 g protein per kg body weight. For other groups such as sports enthusiasts (1, 2-2 g) or older (1 g) However, different values apply. There is also an increased protein requirement during pregnancy or breastfeeding.
Why are proteins important?
Why do we even need to think about what has a lot of protein? Why are proteins such a focus?
Proteins are incredibly versatile nutrients, and the current hype is entirely justified! Proteins are, in fact, small all-rounders and important for our entire body.
Basically, we know proteins alongside carbohydrates and
Proteins, or rather amino acids, are involved in many different processes in the body:
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Energy metabolism
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Hormone balance
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Bone and muscle metabolism
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immune system
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…
It is therefore very important that we consume sufficient protein, to supply our body with important amino acids and thus contribute to a balanced diet. According to professional societies, a long-term insufficient protein intake can lead to limitations in everyday life – for example, reduced performance or increased fatigue. We don't want that! Therefore, make sure you have an adequate protein intake and generally a protein-rich diet.
So, how do we approach this? What has a lot of protein?
What's high in protein – the best protein sources
When considering what contains a lot of protein, a distinction is made between... animal and plant protein sources.
To cut short the inevitable discussion about which is actually better: It's different for everyone individually. better choice Depending on your personal values, diet, and preferences, either plant-based or animal-based proteins, or a mixed combination, will be the right choice for you. You can find a detailed discussion of this topic in our article "Animal vs. plant protein".
But first, let's take a look at various protein-rich foods:
What's high in protein – an overview.
Animal protein sources
When you think about proteins and consider what contains a lot of proteinWhen you think about protein, the first things that often come to mind are meat and eggs. And rightly so. These foods really do contain a lot of protein!
A small spoiler in advance: Plant-based protein sources are in no way inferior to animal-based ones.
Here is a brief overview of some protein-rich animal foods:
| Table: What's high in protein? Animal version | |
|---|---|
| Groceries | Protein content per 100 g |
| Meat (raw) |
|
| Poultry (without skin) | 22.9 G |
| beef | 21.4 G |
| pork | 21.4 G |
| veal | 21.1 G |
| Venison | 21.1 G |
| Lamb/Sheep | 20.5 G |
| Liver (average) | 20.3 G |
|
|
|
| Fish and seafood (raw) |
|
| tuna | 23.4 G |
| Salmon | 19.7 G |
| scampi | 19.6 G |
| shrimp | 11.4 G |
|
|
|
| Chicken eggs (raw) | 11.9 G |
|
|
|
| Dairy products |
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| Parmesan | 34.9 G |
| Emmental (full fat) | 28.4 G |
| Camembert (full fat) | 23.7 G |
| Brie (full fat) | 21.4 G |
| Soft cheese (full fat) | 20.6 G |
| Mozzarella | 19.5 G |
| Feta | 16.7 G |
| Cottage cheese/Granular fresh cheese (low fat) | 12.4 G |
| low-fat quark | 10.6 G |
| Natural yogurt (low fat) | 4 G |
| Buttermilk | 3.4 G |
| Cow's milk | 3.2 G |
Some important Notes:
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The type of product (high fat, low fat,…), the preparation and also the exact variety of the product have an influence on the final protein content.
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The table is not exhaustive; there are simply too many products to list them all. Therefore, we have focused on some of the most protein-rich and widely consumed foods.
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For most products, the protein content of the raw product was specified: The cooked/fried/baked/… product has a different protein content.
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Don't be fooled: It's obviously much easier to 100 to drink g of milk, as 100 To eat g of Parmesan… although… Anyway, back to the topic: A high protein content per 100 Grams aren't everything. Always consider how much of a food you can or want to eat.
Plant-based protein sources
Contrary to popular belief, plant-based foods also contain a significant amount of protein. Therefore, even in the case of plant-based foods, protein can be a valuable nutrient. vegetarian and vegan diets Sufficient protein intake is essential. No wonder – after all, there are vegan bodybuilders! They are living proof.
Legumes, in particular, stand out with their very high protein content, comparable to that of meat. Soy is one of the best-known legumes, which is why it has a special place in our table.
So: What Does plant-based food contain a lot of protein?
| Tabel: What Does it have a lot of protein? Plant-based version | |
|---|---|
| Groceries | Protein content per 100 g |
| Legumes (dried) |
|
| lenses | 23 g |
| green pea | 21.3 G |
| Beans (average) | 20.9 G |
| chickpeas | 18.6 G |
|
|
|
| soy |
|
| Soybean (dried) | 38.2 G |
| Tofu (firm, natural) | 15.3 G |
| Raw soy sprouts | 5.5 G |
| Soy yogurt (plain) | 4 G |
| Soy drink (natural) | 3.9 G |
|
|
|
| Grain & Pseudocereals (raw) |
|
| Wheat germ | 29.2 G |
| Oat bran | 18.5 G |
| Amaranth | 15.8 G |
| Quinoa | 14.8 G |
| oatmeal | 13.5 G |
| Pasta (depending on type and ingredients) | 13 G |
| Flour (average) | 12.4 G |
| Couscous | 11 G |
| Cereal flakes (average) | 10.8 G |
| Buckwheat | 9.8 G |
| Cornmeal | 8.8 G |
| rice | 7.5 G |
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|
|
| Nuts, seeds & kernels |
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| pine nuts | 37.3 G |
| pumpkin seeds | 35.6 G |
| hemp seeds | 31 G |
| peanut | 26.1 G |
| almonds | 25.6 G |
| Sunflower seeds | 25.1 G |
| pistachio | 23.8 G |
| Cashew nuts | 21.5 G |
| Chia seeds | 21.4 G |
| linseed | 17.9 G |
| walnut | 17 G |
|
|
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| Vegetables (raw) |
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| Nori seaweed (dried) | 31.5 G |
| Brussels sprouts | 4 G |
| champion | 3.7 G |
| corn | 3.3 G |
| broccoli | 3 G |
| spinach | 2.7 G |
| arugula | 2.6 G |
| Cabbage vegetables | 2.2 G |
| Swiss chard | 2.1 G |
| potatoes | 2 G |
|
|
|
| baked goods |
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| Whole-grain rusks | 17.6 G |
| Wholegrain crispbread | 12 G |
| Bread (average) | 9.2 G |
Some important Notes:
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The type of product, the preparation, and also the exact variety of the product influence the final protein content.
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The table is not exhaustive; there are simply too many products to list them all. Therefore, we have focused on some of the most protein-rich and widely consumed foods.
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For most products, the protein content of the raw product was specified: The cooked/fried/baked/… product has a different protein content.
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Dried foods have a much higher protein content:
dried tomato: 11.3 g/100 G
fresh tomato 0.8 g/100 G
Of course, it also contains Fruit Proteins. However, the amounts are so small in comparison that we decided not to include them in our list of “What has a lot of protein”. to absorb. But you can also make smart choices when selecting your fruit and Varieties with higher protein content such as berries (especially elderberry with 2.5 g) or passion fruit with 2.2 Choose g of protein.
One product category is still missing from our overview on the topic "What has a lot of protein?". Quite clearly: protein powder. If they don't contain much protein, then what? Let's take a closer look.
Protein powders and high protein products
Of course, protein powders can also be used, Protein bars & Protein shakes can help meet your daily protein needs. However, it's important to understand that they are not a substitute for balanced meals. But they are great as a small snack, a quick protein boost, or as an occasional breakfast replacement when time is short.
When buying such products, be sure to pay attention to the following points:
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Quality: Ideally organic quality, sensible and high-quality ingredients, high protein content, as clean as possible
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biological value of the protein (more on that in a moment)
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composition: Are there more Do they contain valuable ingredients such as fiber, vitamins, or healthy fatty acids?
As you can see, it's not just the question "What has a lot of protein?" that's relevant, but you have to look at the product as a whole.
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Choose your proteins smartly
Not all protein is created equal. And a product with an extremely high protein content isn't necessarily better than one with a lower content. Why is that?!
Let's start with a brief explanation: Proteins are made up of amino acids. These are divided into two groups:
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dispensable amino acidn (the body can produce them itself): Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic acid, Glycine, Proline, Serine and Tyrosine
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essential amino acids (The body cannot produce them (in sufficient quantities) itself and they must therefore be ingested through food: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine)
If we want to meet our protein needs, our goal should always be to consume as much of each amino acid as we need. How can we achieve this? Through a balanced and varied diet and clever Combine various foods. All foods contain different types, ratios, and amounts of amino acids.
Animal-based foods often already contain all the essential amino acids – with plant-based protein sources, you need to pay a little more attention. Combining different plant-based protein sources can be helpful here, as their amino acid profiles then complement each other, resulting in a nearly complete amino acid profile.
Example: Cereals and pulses (z.B. Lentil stew with bread):
Grains: low in lysine, threonine and tryptophan, but rich in methionine.
Legumes: low in methionine, but rich in threonine and tryptophan
So instead of simply going for the highest protein content (like "What has a lot of protein?!"), one should also pay attention to the biological value.
Uh oh, a new technical term! Don't worry, biological value simply describes how efficiently a protein from food can be converted into a protein the body can use itself. A prerequisite for this is a good amino acid profile. So, we want the most complete amino acid profile possible, with a good ratio of amino acids, to achieve a high biological value.
A suitable protein powder We developed this especially for you. Why not give it a try?
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Conclusion: What is high in protein?
What foods are high in protein? The top choices are legumes, nuts, and seeds. & Seeds, as well as meat, dairy products, and fish. A balanced diet is the best foundation for meeting your protein needs. Feel free to combine different food groups such as protein-rich vegetables, tofu or meat, and legumes for a protein-rich meal. We also have a great Recipe collection with high-protein dishes for you – feel free to take a look!
PS: Feel free to take a screenshot of our table above. Then, the next time you're wondering, "What does n“A lot of protein again?” – you have the answer right at hand.
literature & Sources
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Bieler, S. (2021). Swiss nutritional value table. 3rd edition. BLV (Federal Office for Food Safety and Veterinary Affairs).
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German Nutrition Society (2021). Selected questions and answers about protein and essential amino acids. https://www.dge.de/fileadmin/dok/
healthy-nutrition/faq/DGE-FAQ
-Protein-2021.pdf -
Heseker, Prof. Dr., H. & Heseker, B. (2019/2020). The nutritional information table. 6th edition. DGE (German Nutrition Society) e.V. )
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
