TL;DR
If you want to meet your protein needs, you need a list sorted by context – not just a "top 10 protein foods." The most important sources:
- Lean animal: chicken breast, low-fat quark, skyr, tuna, eggs, salmon
- Plant-based: tofu, tempeh, seitan, lentils, beans, edamame
- Practical on the go: skyr cups, low-fat quark, eggs (hard-boiled), whey shake
- For bulking: whole eggs, beef, milk, peanut butter, cheese
Go to the Macro Calculator → · Calculate your protein needs →
Top 30 high-protein foods at a glance
Animal sources (lean)
| Food | Protein/100 g | Calories/100 g | g protein/kcal |
|---|---|---|---|
| Chicken breast (raw) | 22 g | 105 kcal | 0.21 |
| Turkey breast | 24 g | 109 kcal | 0.22 |
| Beef (lean, 5% fat) | 22 g | 130 kcal | 0.17 |
| Tuna (in water) | 25 g | 110 kcal | 0.23 |
| Salmon | 20 g | 200 kcal | 0.10 |
| Trout | 19 g | 110 kcal | 0.17 |
| Low-fat quark | 12 g | 67 kcal | 0.18 |
| Skyr | 11 g | 63 kcal | 0.17 |
| Cottage cheese | 11 g | 100 kcal | 0.11 |
| Harzer cheese | 30 g | 124 kcal | 0.24 |
| Eggs (whole) | 13 g | 155 kcal | 0.08 |
| Egg whites | 11 g | 52 kcal | 0.21 |
Best choices on a diet: Harzer cheese, tuna, turkey breast, skyr.
Best choices for bulking: salmon, whole eggs, beef.
Animal sources (higher fat, more calorie-dense)
| Food | Protein/100 g | Calories/100 g |
|---|---|---|
| Ground meat (15% fat) | 18 g | 215 kcal |
| Lamb | 20 g | 290 kcal |
| Herring | 17 g | 220 kcal |
| Whole milk (3.5%) | 3.3 g | 65 kcal |
| Whole-milk yogurt | 3.5 g | 60 kcal |
| Cheese (Gouda, 45% fat in dry matter) | 25 g | 350 kcal |
| Parmesan | 35 g | 392 kcal |
These make sense for people with high calorie needs (bulking, athletes), but are less suitable on a strict diet.
Plant-based sources
| Food | Protein/100 g | Calories/100 g | Note |
|---|---|---|---|
| Sweet lupins (dried) | 36 g | 380 kcal | High quality |
| Soybeans (dried) | 35 g | 400 kcal | Complete |
| Hemp seeds | 32 g | 553 kcal | Plus omega-3 |
| Peanuts | 26 g | 564 kcal | High in fat |
| Lentils (dry) | 23 g | 300 kcal | Plus iron |
| Chickpeas (dry) | 19 g | 309 kcal | Plus fiber |
| Black beans (dry) | 21 g | 340 kcal | Plus fiber |
| Seitan | 25 g | 145 kcal | Pure gluten |
| Tempeh | 19 g | 195 kcal | Plus probiotics |
| Tofu (firm) | 16 g | 140 kcal | Versatile |
| Edamame | 11 g | 122 kcal | Quick snack |
| Lentils (cooked) | 9 g | 116 kcal | Practical value |
| Quinoa (cooked) | 4 g | 120 kcal | Complete amino acid profile |
Important: Plant proteins often have a somewhat lower biological value. Combining grains + legumes (e.g., rice + lentils) makes up for that.
Protein powders and supplements
| Product | Protein/100 g | Use |
|---|---|---|
| Whey concentrate | 75–80 g | Fast, post-workout |
| Whey isolate | 85–90 g | Very pure, low-lactose |
| Casein | 75–80 g | Slow, before bed |
| Soy protein isolate | 85–90 g | Plant-based, neutral |
| Pea protein | 75–80 g | Plant-based, slightly earthy |
| Hemp protein | 50 g | Plus omega, less pure |
| Vegan blend (pea + rice) | 70–80 g | Complete profile |
Practical recommendation: Whey concentrate offers the best value for money. A vegan blend (pea + rice) is the way to go for plant-based eaters.
Lists for specific needs
Top 5 for losing weight (high protein + low calorie)
- Low-fat quark (12 g, 67 kcal) – very filling, versatile
- Chicken breast (22 g, 105 kcal) – a classic
- Tuna in water (25 g, 110 kcal) – quick, lean
- Harzer cheese (30 g, 124 kcal) – the highest protein density per kcal
- Skyr (11 g, 63 kcal) – practical on the go
Top 5 for building muscle (high calorie + high protein)
- Salmon (20 g protein, 200 kcal, plus omega-3)
- Beef (22 g, 220 kcal with some fat)
- Whole eggs (13 g, 155 kcal, perfect amino acid profile)
- Whey shake with milk (~50 g protein, 350 kcal per serving)
- Cheese + whole-grain bread (16–25 g protein per snack)
Top 5 for vegetarians/vegans
- Tofu (16 g, 140 kcal, very versatile)
- Tempeh (19 g, 195 kcal, plus probiotics)
- Lentils (9 g cooked, filling)
- Seitan (25 g, 145 kcal, meat-like texture)
- Pea protein powder (75 g/100 g, as a supplement)
Top 5 protein snacks for on the go
- Skyr cup (~17 g protein per 150 g)
- Beef jerky (~10 g per 30 g serving)
- Hard-boiled eggs (~6 g per egg)
- Low-fat quark with berries (~25 g per 250 g)
- Edamame (frozen, ready in 5 minutes) (~11 g per 100 g)
Top 5 cheapest protein sources per gram
- Skim milk powder (~$3–4/kg, 35 g protein/100 g = ~$0.01/g protein)
- Eggs (~$0.30/egg = ~$0.04/g protein)
- Low-fat quark (~$1.50/500 g = ~$0.025/g protein)
- Lentils (dry) (~$2/kg = ~$0.009/g protein)
- Frozen chicken (~$7/kg = ~$0.03/g protein)
What you should avoid
"High-protein" marketing traps
- Protein pudding in the chilled aisle: often only 5–8 g more protein than the standard version, but 30% more expensive and usually loaded with sweeteners
- Protein bread: marginally more protein, mostly wheat gluten
- "Protein rolls": typically 10–12 g vs. 6–8 g in a normal roll
- Protein bars: 15 g of protein per bar on average, but 200–250 kcal and pricey (~$2 per 50 g)
When the price per gram of protein climbs above $0.08, there's almost always a better alternative in the regular grocery range.
Supposed protein foods that are actually low in protein
- Avocado: only 2 g protein/100 g
- Quinoa (cooked): only 4 g/100 g (higher when dry)
- Almond milk: under 1 g/100 ml
- Broccoli: 3 g/100 g (small, but often overrated)
These aren't "bad" – they're just secondary as protein sources.
Three example high-protein combinations
30 g of protein for breakfast
- 250 g low-fat quark + 30 g oats + berries
- Alternative: 4 eggs + 1 slice of whole-grain bread
- Vegan: 100 g tofu scramble + 1 slice of whole-grain bread + 1 tbsp peanut butter
40 g of protein as a main meal
- 180 g chicken breast + rice + vegetables
- 150 g salmon + potatoes + salad
- 200 g tempeh + pasta + tomato sauce
25 g of protein as a snack
- 250 g skyr + banana
- Whey shake with water (1 serving ≈ 25 g)
- 100 g cottage cheese + whole-grain bread
Frequently asked questions
Is eating eggs every day unhealthy?
No. Current studies show no link between daily egg consumption (up to 3/day) and cardiovascular risk in healthy people.
Whey vs. real food?
Functionally equivalent. Whey is just a powder derived from milk. Convenient and cheap per gram, but by no means a "must."
Does soy lower testosterone?
No. Meta-analyses (Messina 2010, 2021) are clear: soy in normal amounts has no effect on hormone levels in men.
Is a vegan diet enough for building muscle?
Yes. Studies (Hevia-Larraín 2021) show identical muscle gains with vegan vs. omnivorous protein, as long as the total amount is right.
Bottom line
A high-protein diet doesn't mean "just chicken breast." With the right choices, you can easily hit 130–180 g of protein/day – vegetarian, vegan, or omnivore.
The most important rules of thumb:
- Include a protein source in every meal (25–40 g)
- Lean animal or plant-based when dieting
- Whole eggs, salmon, cheese when bulking
- Whey for convenience, not as an obligation
- Low-fat quark/skyr as a filling all-rounder
Go to the Macro Calculator →
Calculate your protein needs →
Sources
- Bundeslebensmittelschlüssel – Nährwerte verschiedener Lebensmittel
- Messina M et al. Soybean isoflavone exposure does not have feminizing effects on men (2010)
- Hevia-Larraín V et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training (2021)
- Phillips SM, van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation (2011)