Protein-rich foods - what has the most protein? Table

Want to make sure you get enough protein in your diet? Great - despite appearances, you don't have to set your sights on just meat - beef on thin, chicken with rice (because how else) or cottage cheese. Vegetable sources of protein can be a 'protein bomb' too.

Check out the foods that are richest in protein, and run through the flavours - whatever type of diet you're on.

See also:

• Whey protein concentrate (WPC)
• Whey protein isolate (WPI)
• Whey protein hydrolysate (WPH)
• Vegetable protein
• Casein
• Protein nutrient
• Protein before or after training?
• How much protein per day?

What is protein?

Protein (proteins) makes up 20% of your mass and is one of the three most important macronutrients in your diet, along with carbohydrates and fats. It is made up of many amino acids and has a key building function in the body. It shapes connective tissue, muscles, bones, teeth, hair and nailsand.

In addition to these proteinsand:

• regulate metabolism (as enzymes and hormones),
• have transport functions (e.g. carry nutrients),
• are involved in the regulation of physiological processes (e.g. in signal transduction),
• form antibodies that are responsible for the body's defence against the action of microorganisms,
• Participate in maintaining the body's acid-base balance,

Without an adequate amount of protein in the body, the processes of growth, regeneration of tissues, cells and organs or even the production of hormones do not function properly.

Products rich in protein

Protein-rich products, containing more than 20 g of protein per 100 g, are primarily animal products, e.g. meat, dairy, fish, cheese, and plant sources such as soya, nuts, seeds. High-protein products also include protein supplements, bars or drinks.

Learn how much protein is hidden in animal products, plant-based products and other alternatives that you can consume recreationally. Protein content can vary depending on the manufacturer, preparation or quality of the product.

Protein content can vary from product to product.

Animal sources of protein

Vegetable sources of protein

Protein-rich foods - table

What has the most protein?

The most protein from meat products is provided by duck breast (28 g/100 g), from dairy products, cottage cheese dominates (19 g/100 g), from cheese, Emmentaler (29 g/100 g). From plant sources, soya (37 g/100 g) and nuts and seeds (approx. 18-24 g/100 g) will provide the most protein.

Animal protein versus plant protein

Vegetable and zoonotic protein sources are important and will provide you with protein, but animal protein has several advantages over plantand:

• is better absorbed,
• contains all 9 essential amino acids,
• provides more vitamin B12 and iron.

This is why it is a good idea to provide protein from both plant and animal products.

Plant protein is made up of amino acids just like animal protein. Unfortunately, their proportions in plants are disturbed due to the presence of limiting amino acids, which reduce the absorption and utilisation of protein taken in with food.

Protein from plants is a very important source of protein.

Expert Marta Kaczorek - privately a fan of the vege diet - scores the advantages of plant proteins:

Plant protein reduces the risk of heart disease by 14% - if a portion of 100g of dry pulses appears in your diet 4 times a week, and reduces the likelihood of colon cancer by up to 42% when a portion of 100g of dry pulses appears in the diet at least once a week.

In a vegan diet, it is crucial to properly compose sources of plant protein in order to obtain the complete set of essential amino acids. The correct combination of plant proteins enables the correct process of body protein synthesis.

Marta Kaczorek explains:

To make sure you provide yourself with a complete set of amino acids on any given day, combine products in sets, such as:

• beggary groats + red beans,
• macaroni + lentils,
• bread + chickpea paste (hummus),
• lentils + tempeh,

How much protein do you need to eat?

According to official recommendations, you should eat 0.8g protein per kg of body weightand. This is the absolute minimum. Your protein requirement increases when you are physically active, in which case your supply should be between 1.6 and 2.2 g protein per 1 kg of body weight.

Taking more than 2.2 g protein/kg body weight does not have much benefit for people who are training, i.e. this amount does not result in post-workout muscle protein synthesis being higher or recovery after running being fasterand.

High protein intake, even above 2.2g protein/kg body weight, works well for some people on a reduction diet, as protein can increase the feeling of satiety after a meal.

If you don't know how much protein to eat to achieve specific results (e.g. building muscle mass or reducing without excessive hunger) take advice from a dietitian who can help you determine the best breakdown of proteins, fats and carbohydrates in your diet.

See also:

• Best sources of omega-3 fatty acids
• Products rich in vitamin B12
• Products rich in iron
• Best sources of vitamin D
• What is collagen in?

Summary