Protein-rich Nutrition: Foods that contain most protein​​! Top 35​25 min estimated reading time

foods that contain most protein

Protein-rich Nutrition:  Foods that contain most protein! Top 35


No matter what diet you follow, you always need proteins. They are the building blocks of your body. They contain amino acids that your body can not live without.

The immune system needs proteins for the production of antibodies and they are necessary for maintaining and maintaining your muscles. Furthermore, they are involved in your hormone management and important for healthy skin, bones, nails and even your hair.

If you want to lose weight or if you exercise, it is extra important to pay attention to your proteins. Why keep on reading!

What you will read in this article:

  • Why proteins are important during weight loss
  • Why proteins are important as your sport
  • How much protein you need
  • What is the best protein-rich diet

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Why proteins are important during weight loss

There are 3 macronutrients: carbohydrates, fats and proteins.

For a long time, it was thought that you can best lose weight by eating low-fat. The reasoning behind this seemed logical; body fat had to come from fat from the diet, right?

Ironically, obesity and obesity increased enormously when health organizations started giving low-fat guidelines in the 1970s. Manufacturers threw themselves on the production of low-fat and fat-free food.

low-fat vs overweight

With the removal of fat from the food, the taste was also removed. Products were conveniently flavored with cheap sugars. Money in the drawer for the manufacturers and the consumer happy with the tasty and low-fat food.

They did not realize that this was the starting shot for a worldwide pandemic of overweight, obesity and welfare diseases such as type 2 diabetes.

Since the nineties, people are slowly becoming aware that added sugars and refined carbohydrates make us fat and not so much the fats. This was the period in which the first low-carbohydrate diets started to supplant traditional low-fat diets.

Many studies have shown that low-carbohydrate diets work better than low-fat diets.

It is precisely the surplus of carbohydrates that our bodies turn into body fat through which we gain weight.

Carbohydrates can be seen as the preferred fuel of the body. Your body will first address this energy source before it switches to the burning of fats and proteins.

low-carbohydrate mealBy eating fewer carbohydrates, such as with the low-carbohydrate diet, you force the body to burn fat too. This is roughly how the low-carbohydrate diet works. If you want to know more about it, in my article on the low-carbohydrate diet I will go into this in more detail.

Nowadays many diets are based on a limitation of the number of carbohydrates. Examples are the paleo diet, the protein diet, the South Beach diet and the keto diet and there are dozens of them.

What the good diets have in common is that they have included enough protein in the diet. And that is not for nothing.


As said, the body switches to the burning of fats and proteins if it can not get enough energy from carbohydrates. That the body is going to burn fat is exactly what we want, we lose weight.

That the body is also going to burn proteins is something that is not desirable. We really need these proteins to preserve our muscle mass.

I am no bodybuilderNow you might think something along the lines of ‘nice and important, I am not a bodybuilder, I just want to be slim’. But that muscle mass is more important than you might think.

Our metabolism is directly linked to our amount of muscle mass. This is why the average man needs more calories than the average woman; the average man has more muscle mass than the average woman.

The amount of calories we burn per day for a kilo of muscle mass is about 80 kcal, even if you are not active. If you are going to lines then you want to avoid loss of muscle mass as much as possible.

With the loss of muscle mass, your metabolism deteriorates and it becomes increasingly difficult to lose weight.

In order to prevent the loss of muscle mass during the process, it is important that sufficient proteins are included in the diet. Proteins that your body may burn in addition to the proteins for the maintenance of your muscle mass.

Some diets, such as the crash diet, for example, are very focused on losing weight as quickly as possible. Such diets are notorious for having relatively few proteins because of the large calorie restriction. As a result, muscle mass is lost and the metabolism recedes!

There are also other reasons why proteins are important if you want to lose weight. In this way, proteins ensure an increase in metabolism and reduce the appetite. For example, eating protein gives a much better feeling of satiety than eating carbohydrates or fats.

Do not think now that you have to throw yourself completely on the proteins if you want to lose weight. Eating too much protein is not healthy. With a protein diet, you eat a lot of protein. In my article on the protein diet, I discuss the 5 possible dangers of eating a lot of proteins.

For a healthy weight, it is optimal that 30% of the kcal you eat consists of your proteins. This is twice as much as what the average Western diet currently consists of.

Later on, I will give you the foods that are suitable for losing weight and are also high in protein.

Why proteins are important as your sport

I can be shorter about this. Your muscles need proteins to recover and become stronger. It’s that simple.

By training, you get slight damage to the muscle tissue. To be able to repair these damages, proteins are needed. If you train while eating insufficient protein, then:

  • The recovery after the training lasts longer
  • Reduce muscle strength and muscle mass
  • The performance deteriorates

How much protein you need when you exercise depends on the intensity of the sport. During strength training, the muscles will get more damage than with endurance sports, so that more proteins are needed for the recovery.

How much protein do you need

In order to determine your protein requirements, you can use the following guidelines:

  • Non-athlete: 0.8 to 1 gram of protein for every kilogram of body weight
  • Recreation athlete: 1 to 1.2 grams of protein for every kilogram of body weight
  • Endurance athlete: 1.2 to 1.7 grams of protein for every kilogram of body weight
  • Strength athlete: 1.7 to 2.4 grams of protein for every kilogram of body weight

Amount of protein for people who eat vegetarian or vegan

People who only eat plant-based foods need more protein. Later on, I will explain why.

The following guidelines can be used:

  • Non-athlete: 1 to 1.25 grams of protein for every kilogram of body weight
  • Recreation athlete: 1.25 to 1.5 grams of protein for every kilogram of body weight
  • Endurance athlete: 1.5 to 2.1 grams of protein for every kilogram of body weight
  • Strength athlete: 2.1 to 3 grams of protein for every kilogram of body weight

It is not useful to go ‘on safe’ and to eat a lot of proteins. It has no effect, on your recovery, muscle mass or performance, if you eat more protein than you need.

The lower limit of 0.8 grams of protein for every kilogram of body weight can be seen as a minimum amount to prevent deficiencies, not as a value for optimal health.

The best protein food

Enough background information about proteins. You are here because you want to know what the best protein food is. Before we dive into it I will still define what I mean by good protein food.

Good protein-rich food should not contain added sugars or refined carbohydrates in my view.

This means that many protein bars and diet cakes are out, there is often a lot of sugar added for the taste.

Furthermore, the amino acids that make up a protein are important. There are 22 of which the body can make 13 from other amino acids. The remaining 9 must come from the diet and are therefore called essential amino acids.

If a food contains all the essential amino acids and proteins are easily absorbed than we talk about high-quality protein. These are, in particular, the food products of animal origin, which supply our body high-quality protein.

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Protein and vegetarian or vegan food

vegan-protein-sourcesMany plant sources of proteins provide your body with a limited number of different amino acids. This is an important point of attention for people who eat vegetarian or vegan food.

They will not only have to make sure they get enough protein (which is more difficult), they will also have to see if they get all the essential amino acids.

Especially for athletes and in particular for children in growth, extra attention will have to be paid to this.

Ensure that there are enough different amino acids for people who can only eat vegetable food by eating as varied as possible in terms of protein sources. For example, grains contain other amino acids than legumes, for example.

For proteins from many plant foods, it is also true that they are difficult to digest. It is the combination of the number of amino acids and digestibility that determine the quality of a protein source. Someone who only eats vegetable foods will, therefore, have to eat more protein. As a guideline, 25% extra proteins can be used.

# 1: Eggs

An egg is the best protein source there is. Eggs contain all amino acids that are also easily absorbed. They are very healthy, eat more eggscheap and are hard-boiled and easy to carry.

Most proteins are in white and most fats are yellow.

Some people therefore only eat the white of the egg. The egg yolk, however, contains many (fat-soluble) vitamins that are lost.

Organic free-range eggs are preferred, these eggs contain more healthy omega 3 fatty acids.

Vitamins contained in eggs are: vitamins A, E, K, B1, B2, B5, B6, folic acid and B12.

Eggs are also a good source of minerals. They contain the following minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

For a long time, eggs were seen as a health risk rather than a healthy diet, because of cholesterol in eggs. Cholesterol in food, however, hardly affects cholesterol in the bloodstream.

In short, it means that you can simply eat eggs if you have too high cholesterol. It is precisely the added sugars and refined carbohydrates that you should avoid if your cholesterol is too high.

Because eggs have an animal origin, they are not suitable for vegans and lacto vegetarians. They are suitable for ovo-vegetarians, lacto-ovo-vegetarians and pescotarians.

An egg contains 13 grams of protein per 100 grams. Incidentally, for the most part, there is water; 73 grams per 100 grams.

# 2: Chicken fillet

Stuffed chicken breastChicken fillet is the most popular protein-rich food after egg. For example, chicken fillets are on the menu for almost every bodybuilder, next to eggs.

Chicken fillet is as popular as a protein source because it contains a minimal and negligible amount of carbohydrates and fats while it is rich in proteins and essential amino acids.

In addition, a chicken fillet is easy to prepare and is suitable for many dishes.

Per 100 grams chicken fillet contains 23 grams of protein.

# 3: Turkey fillet

Turkey fillet and chicken fillet are easy to compare. They can both be prepared and used in the same way. Turkey fillet contains slightly less protein and slightly more fats than chicken fillet.

Per 100 grams turkey fillet contains 21 grams of protein.

# 4: Lean beef

Beef is also very rich in proteins and amino acids. And if you follow a paleo or ketogenic diet, you do not have to go for the

steaklean cuts of beef. The pieces of beef with fat edges are then even desirable.

Beef contains about 22 grams of protein per 100 grams.

Beef is an excellent source of vitamin B12 and of the well-absorbed heme iron. The heme iron from animal products is much better absorbed than the non-heme iron from plant products.

If you can miss the money, then you can best go for organic beef from grass-fed cows that have walked around in the pasture. The meat of these animals contains considerably more good fatty acids, vitamins and antioxidants.

.Beef is also an excellent natural source of creatine. Especially for bodybuilders, this amino acid is important because it promotes performance and muscle volume.

# 5: Squid

Squid is a superior source of high-quality protein. 100g squid accounts for a whopping 30 grams of protein. In addition, such a portion gives you 6 times the recommended daily amount of vitamin B12.

Do not be afraid to buy frozen squid. The freezing of the squid ensures that the meat becomes tender.

# 6: Tuna

Fish is a good animal protein source in addition to meat. Tuna is the most popular fish species as a protein source. This is Tuna healthybecause tuna is low in both fat and calories.

Tuna contains no carbohydrates and less than 1 gram of fat per 100 grams. This minimal amount of fat also consists of a large part of the healthy omega 3 fatty acids (243 mg / 100 grams).

Per 100 grams, tuna is good for 23 grams of high-quality protein. For the rest, tuna consists of water, so that it only supplies 108 kcal per 100 grams.

Tuna contains a healthy dose of vitamins and minerals. Especially the B vitamins are well represented.

Tip: use canned tuna to quickly and easily add protein to your salad.

# 7: Salmon

Salmon should certainly not be missing in your diet. Besides salmon is an excellent source of high-quality protein, it is healthy salmonone of the best sources of omega 3 fatty acids.

The best you go for wild salmon. Cultured salmon contains much more omega 6 fatty acids and saturated fatty acids. To benefit from the health effects of omega 3 fatty acids, a good ratio between omega 3 and 6 fatty acids is important. Because many foods already contain a lot of omega-6 fatty acids, you will have to keep them as low as possible and you can better choose wild salmon.

Atlantic wild salmon accounts for 2 grams of omega 3 fatty acids per 100 grams and 20 grams of high-quality protein.

# 8: Parmesan cheese

Looking for a cheese that is extremely rich in protein? Then you can best go for Parmesan cheese. This Italian cheese is Parmesan cheesegood for a whopping 40 grams of protein for every 100 grams!

Parmesan cheese contains 26 grams of fat per 100 grams, which is a lot but little compared to many other types of cheese.

Most cheeses, such as Edam and Gouda, are carbohydrate-free, making them particularly suitable for low-carbohydrate diets. Parmesan cheese, in contrast to many kinds of cheese, contains carbohydrates: 3 grams per 100 grams.

# 9: Anchovies

Anchovies contain as many high-quality proteins as salmon: 20 grams per 100 grams. And almost as many healthy omega 3 fatty acids: 1.5 grams per 100 grams.

# 10: Almonds

Nuts are healthy; they are a good source of vegetable proteins, healthy fatty acids and dietary fiber.

AlmondsAlmonds contain 18 different amino acids. However, in less favorable proportions than animal protein sources such as eggs, meat, poultry and fish.

The best is to eat unroasted almonds. When burning nuts, the healthy fatty acids start to oxidize, causing them to lose part of their health value.

Almonds deliver about 19 grams of protein, 52 grams of fat and 10 grams of carbohydrates per 100 grams.

Because nuts are so rich in fats, they contain a lot of calories. Almonds deliver 609 kcal per 100 grams. If you want to pay attention to your waistline, then this is something to be reckoned with.

To benefit from the health benefits of almonds, you are fortunate enough to have a hand per day (15 to 30 grams) enough.

Almonds, along with walnuts, are seen by many nutritionists as the most healthy nut species. They are rich in minerals such as magnesium, phosphorus, copper and manganese.

# 11: Hemp protein powder

Hemp seed is a special vegetable protein source. It is a superior vegetarian source of essential amino acids.

Hemp powderAll essential amino acids are present and are also better to digest than the proteins from other vegetable sources such as nuts, grains and legumes.

Hemp seed is also a good source of minerals, vitamins and healthy fatty acids. It even contains more healthy fatty acids than flaxseed.

Hemp seed is already rich in protein (31 grams per 100 grams), but if you want more protein, you can go for hemp protein powder. This is made by pressing the oil out of hemp seed. This separates the fats from the proteins.

The pulp that remains behind is extremely rich in proteins and is the basis for protein powder. You can use this powder for making a protein shake or you do it through a smoothie. This protein powder contains no less than 47 grams of high-quality protein per 100 grams!

# 12: Pork tenderloin

Pork tenderloin is rich in high-quality protein: 23 grams of protein per 100 grams. In addition, it contains no carbohydrates but 3 grams of fat.

If you follow a ketogenic or paleo diet then you can go for the greasy pieces of pork. For example, breakfast bacon contains 15 grams of protein and 38 grams of fat per 100 grams.

# 13: Mackerel

Mackerel, like most fish species, is a good source of high-quality protein. Mackerel contains 24 grams of protein per 100 grams and falls into the category of fatty fish that are rich in the important omega 3 fatty acids.

# 14: Herring

Another fat type of fish that we eat in the Netherlands is herring. Herring is good for about 19 grams of protein per 100 grams and is a very good source of omega 3 fatty acids.

# 15: Shrimp

The nice thing about shrimp is that they do not contain many calories and still deliver a lot of protein. They are good for about 19 grams of high-quality protein per 100 grams.

Shrimps are a good source of omega 3, selenium and vitamin B12.

# 16: Cod

Cod is not a fatty fish species and is, therefore, an excellent source of low-quality protein. Per 100 grams accounted for 16 Codgrams of protein and only 0.7 grams of fat and 72 kcal.

Despite the fact that cod is a lean fish species, this fish still gives you a healthy dose of omega 3 fatty acids: 450 mg per 100 grams.

Cod, like most species of white fish, is an excellent natural source of iodine.

This is important for people who eat little or no bread because they follow a low-carbohydrate diet or lifestyle.

In case of a deficiency of iodine, the functioning of the thyroid gland deteriorates and the metabolism slows down.

# 17: Walnuts

WalnutsWalnuts have many health benefits. They are good for heart and blood vessels because they are a good source of omega 3 fatty acids, monounsaturated fatty acids and essential fatty acids such as linoleic acid, alpha-linolenic acid and arachidonic acid.

Like all nuts, walnuts are also very high in calories due to the presence of the many fatty acids. They are good for 675 kcal per 100 grams and 14 grams of protein.

# 18: Nuts and peanuts

In addition to almonds and walnuts, there are more nuts that are rich in protein and healthy. These are:

  • Cashew nuts; 18 grams of protein per 100 grams
  • Hazelnuts; 14 grams of protein per 100 grams
  • Macadamia nuts; 9 grams of protein per 100 grams
  • Brazil nuts; 14 grams of protein per 100 grams
  • Pecans; 8 grams of protein per 100 grams
  • Pistachios; 18 grams of protein per 100 grams


To get the most out of the health benefits of nuts, you eat them the best, unroasted and unsalted.

Peanuts are not nuts but legumes. Peanuts are not as healthy as nuts because they contain a lot of omega 6 fatty acids. Ideally, you eat just as much omega 3 as omega 6 fatty acids to prevent inflammation. That is why you should not eat too many peanuts and more often nuts.

Peanuts are extremely rich in protein: no less than 26 grams per 100 grams.

# 19: Gouda cheese

Gouda cheeseGouda cheese is available in many varieties, from young 30+ to 48+ and everything in between. The amount of proteins and fats varies, so check the packaging for the exact quantities.

As a guideline, you can count on 23 to 30 grams of protein per 100 grams of Gouda cheese.

These are high-quality proteins that provide all essential amino acids.

Because of the high content of saturated fatty acids in cheese, you eat it better in moderation. Cheese made from ‘meadow milk’ contains more healthy omega 3 fatty acids.

# 20: chickpeas

humus-dipChickpeas are legumes. Known dishes that serve as a basis are falafel and hummus.

Per 100 grams, chickpeas deliver 15 grams of protein and a broad spectrum of different amino acids.

What makes chickpeas so healthy are the many dietary fibers and polyphenols in which it is rich.

By dipping some pieces of raw vegetables, such as cucumber, carrots, peppers and celery, into the hummus you have a healthy and protein-rich TV snack.

Thanks to the proteins you get a satisfied feeling and you quiet the appetite.

Pro tip: make your own hummus (with a jar of chickpeas) based on extra virgin olive oil. This is rich in omega 3 and much healthier (and tastier) than sunflower oil (much omega 6) used by humus manufacturers as a basis.

# 21: Oatmeal

oatsOatmeal is probably the healthiest cereal there is. Full of healthy dietary fiber, B vitamins, magnesium, zinc and manganese. And of course proteins! 13 grams for every 100 # 22: Hüttenkäsegrams oatmeal.

Oatmeal is rich in carbohydrates: 63 grams per 100 grams. Fortunately, these are the healthy ‘slow’ carbohydrates so that oatmeal fits a healthy lifestyle.

Oatmeal contains all 9 essential amino acids making it suitable as a meat substitute. However, the proteins are not considered to be of high quality because these proteins are more difficult to digest as proteins of animal origin.

# 22: Hüttenkäse

huttenkase-saladCheese is rich in proteins. A disadvantage is that it is also rich in fat, which makes it caloric.

You have little trouble with hüttenkäse; it contains only 4 grams of fat and 98 kcal per 100 grams. This makes it a nice source of high-quality proteins.

Hüttenkäse is good for 12 grams of protein per 100 grams and is also a good source of calcium and vitamin B12.

# 23: Greek yogurt

Greek yogurtIn the supermarket, you will find two types of Greek yogurt: the real Greek yogurt and a kind of fake variety that they call ‘Yoghurt Greek style’.

Yoghurt Greek style contains much less protein than the real Greek yogurt. For the proteins, you can go the best, for the more expensive, real Greek yogurt.

Thanks to the many proteins in Greek yogurt, it helps against the feeling of hunger so that you eat fewer calories. And it is also good for your blood glucose.

Greek yogurt contains about 10 grams of high-quality protein per 100 grams while Yoghurt Greek style is around 4 grams.


Watch out with Greek yogurt varieties with a taste, to which sugars have been added.

# 24: Milk

People who follow my blog know that I am not enthusiastic about milk, to put it mildly. Nevertheless, milk is a good source of organic milk man drink direct from cowhigh-quality protein.

Milk contains about 3.5 grams of protein per 100 grams. Because many people drink several glasses of milk a day, it does tick on with the proteins.

If you want to drink milk, keep it with one or two glasses a day and drink only organic whole milk. This will at least save you from a number of health risks that stick to milk. You can read more about this in my critical dairy review.

Instead of cow’s milk, you can also drink goat’s milk or a vegetable milk. Goat milk contains as many proteins as ordinary cow’s milk and has the advantage, among other things, that it gives fewer problems for people with gastrointestinal complaints (such as with IBS).

A vegetable milk substitute that contains a lot of proteins is soy drink. These contain about 3 grams of protein per 100 grams. Be careful with soy drinks with a taste because of the added sugars.

Most vegetable milk replacers, such as almond or rice drink, contain almost no proteins. If you are going to drink it as a substitute for regular milk then you will have to supplement your proteins with other protein sources.

#25: Quinoa

Quinoa is a vegetable food product that not only contains all 9 essential amino acids but of which the proteins are also easily quinoa-saladabsorbable.

And what makes quinoa as a vegetable protein source really special is that the amino acids are present in almost perfect proportions (source, source, source), making it ideal for people who do not want to eat less or less meat.

Uncooked quinoa contains 14 grams of high-quality protein per 100 grams.

Quinoa can be used as an alternative to rice. Like rice, quinoa is a good carbohydrate source. The advantage of the carbohydrates in quinoa is that these carbohydrates are slowly broken down. This makes quinoa fit in a healthy lifestyle.

# 26: Lentils

Lentils are part of the legume family. This member of this family is also rich in proteins. Extremely rich in protein even. They Masala lentilsare one of the best vegetable protein sources and therefore the favorite of many vegetarians.

Uncooked, lentils contain 26 grams of protein per 100 grams. By boiling them, this is reduced to 18 grams per 100 grams due to the absorbed moisture.

All essential amino acids can be found in lentils and they are rich in B vitamins (especially folic acid) and minerals.

Cooked lentils are also good for up to 15 grams of dietary fiber per 100 grams.

The carbohydrates in lentils are difficult for the body to break down into glucose, which is favorable for blood glucose and health.


# 27: Kidney beans

In principle, all legumes and beans are rich in protein. Kidney beans I would like to highlight because these beans are particularly rich in protein: 9 grams per 100 grams.

Kidney beans are also a good source of dietary fiber and the starch in kidney beans makes the blood glucose rise more slowly than other starchy foods.

# 28: Pumpkin Seeds

Throw away a spoonful of pumpkin seeds through your Greek yogurt. They are good for 7 grams of protein per 100 grams and a good source of fiber and minerals.

What especially makes pumpkin seeds so healthy are the many antioxidants it is rich in. These are good for heart and blood vessels and possibly protect against certain types of cancer.

# 29: Yogurt

I am not that enthusiastic about yogurt, just like about milk. Yogurt, however, has a big advantage over milk: it contains healthy bacterial cultures that are good for keeping the intestinal flora healthy.

If you want to use yogurt then go for full and organic yogurt and do not eat too much.

Skyr yogurts Regular yogurt contains about 4 grams of protein per 100 grams. Nowadays there are yogurt varieties that are richer in proteins and therefore, especially for strength athletes, can be worthwhile.

Skyr is popular among strength athletes. This is yogurt Icelandic style. This is naturally rich in protein while it contains no fat.

Skyr is good for 11 grams of high-quality protein per 100 grams.

Sheep milk yogurt can be an alternative to yogurt from cow’s milk. It contains 5 grams of protein per 100 grams.

Another alternative is goat yogurt, which contains 3 grams of protein per 100 grams.

# 30: Cottage cheese

Quark also has the disadvantages of dairy. It is usually richer in protein than milk or yogurt, so you have to eat less.

Cottage cheese is available in dozens of varieties. You can leave all variants with a taste better, these contain added sugars.

Cottage cheese contains about 5 grams of protein per 100 grams, but you also have varieties that are richer in proteins, up to 10 grams of protein per 100 grams.

# 31: Kefir

Kefir is a drink made from fermented milk. Lactic acid bacteria and yeasts break down the lactose (milk sugars) in milk, Kefirresulting in a healthy and protein-rich drink.

Kefir contains 12 probiotic cultures, while yogurt does not exceed 6. These probiotic cultures have a positive effect on health and are important for the balance between good and bad bacteria in the digestive tract.

Because the lactic acid bacteria and yeasts feed on milk sugars and not on proteins, the protein content of kefir is equal to that of milk: about 3.5 grams per 100 grams.


# 32: Tofu

fried tofuTofu is made by curdling soymilk. This meat substitute will meet many vegetarians in the fridge.

Tofu is as suitable as a meat substitute because it contains all essential amino acids, in addition to important minerals such as iron, magnesium and calcium.

Tofu is neutral in taste so you can actually use it as you would treat cubes of chicken fillet in dishes.

100 grams of tofu gives you 12 grams of protein, 6 grams of fat and 1 gram of carbohydrates.

Be cautious with ready-to-eat meat substitutes that you can buy in the supermarket based on tofu. This often contains unhealthy additives such as sugars, refined carbohydrates and E-numbers.


#33: Tempeh

tempehTempeh is made from fermented soybeans. A fungal species that is good for health is used for this, it ensures that the nutrients are better absorbed.

Tempeh does have a distinct taste, unlike tofu. Tempeh, however, does take good flavors so that the taste is good to your hand.

Tempeh is richer in proteins than tofu. It is good for 17 grams of protein per 100 grams. And the beauty is that it provides you with all the essential amino acids.

Because tempeh is made from whole soybeans, it is rich in dietary fiber: 6.5 grams per 100 grams.

# 34: Vegetable

Vegetables usually contain only a small amount of protein. However, a few species stand out in a positive sense:

  • Bean sprouts: 7 grams of protein per 100 grams
  • Kale: 4 grams of protein per 100 grams
  • Brussels sprouts: 4 grams of protein per 100 grams
  • Avocado: 3 grams of protein per 100 grams
  • Spinach: 3 grams of protein per 100 grams
  • Broccoli: 3 grams of protein per 100 grams

# 35: Not healthy but a lot of protein

If you are talking about the proteins, there are other foods that you can eat.

They are not always healthy but they are:

  • Sausages (lots of saturated fats, salt and sometimes also trans fats and E-numbers)
  • Meat products (usually added sugar and/or starch and often also E numbers)
  • Peanuts (you better not eat too much of them, they are rich in omega 6 fatty acids while we need more omega 3 fatty acids)
  • Protein bars (many sugars have been added)
  • Diet shakes (mostly added to sugars)
  • Protein powder (these contain, with a few exceptions, added sugars and/or artificial sweeteners)
  • Fried food such as a chicken corn (trans fats, lots of saturated fat, E-numbers, lots of salt)
  • Ice cream (lots of saturated fat and sugar)
  • Milk drinks, chocolate milk, drinking yogurt, iced coffee (sweetened with sugars or artificial sweeteners)

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The Bottom Line

The importance of eating enough protein cannot be overstated.

It is the simplest, easiest and most delicious way to lose weight and have a better-looking body. Period.


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