High-Protein Foods: The Best Protein Sources

Protein is the building block for muscle, the most filling of all nutrients, and it protects your muscle while you're losing fat. The question is rarely "why" but "where from". Here's the list you actually need.

As a rough guide: if you train, you'll do well on about 1.4 to 2 grams of protein per kilo of bodyweight. At 70 kilos that's roughly 100 to 140 grams a day. It sounds like a lot, but it's doable when every meal includes a solid protein source. The trick isn't the shaker – it's the right staples.

Why so much in the first place? Protein is the one macronutrient your body doesn't store in any meaningful amount. Whatever isn't used for repair and building gets metabolised – so you have to top it up regularly. On top of that comes the nice side effect that protein is the most filling nutrient and your body spends a little energy just digesting it. If you're losing weight and eating enough protein, you're more likely to lose fat than muscle. That's exactly what you want.

The strongest animal sources

Animal protein has one advantage: it delivers all the essential amino acids in a ratio your body uses well. Values per 100 grams:

• Chicken breast – about 23 g of protein, very lean. The classic.
• Low-fat quark – about 12 g, creamy and cheap. A 500 g tub = 60 g protein.
• Eggs – about 13 g (roughly 6–7 g per egg), plus all the key amino acids.
• Tuna & salmon – 20–25 g, with salmon adding omega-3.
• Lean beef – around 26 g, plus well-absorbed iron.
• Skyr & Greek yoghurt – 10–11 g, perfect for breakfast.

The best plant sources

Plant protein is just as usable – you simply need to combine a little more, since single sources don't supply all amino acids in an ideal ratio. Values per 100 grams:

• Lentils (cooked) – about 9 g, plus plenty of fibre.
• Chickpeas – about 9 g, versatile from curry to hummus.
• Tofu – about 12–15 g, neutral and adaptable.
• Tempeh – about 19 g, firmer and nuttier than tofu.
• Edamame – about 11 g, the perfect snack.
• Oats – about 13 g per 100 g (underrated in your bowl).

What matters per calorie

Not every protein source is equally "efficient". Chicken breast and low-fat quark deliver lots of protein for few calories – ideal when you want to lose fat. Nuts and cheese have protein too, but they bring a fair amount of fat and calories along. Both have their place, but when calories are tight, the lean sources win.

Protein is the nutrient where enough effort pays off most clearly – for keeping muscle and for staying full.

How to spread it across the day

Your body can't make optimal use of unlimited protein in one go. Instead of 100 grams in one evening hit, aim for 25 to 35 grams per meal across three or four meals. A simple day:

1. Breakfast: skyr with oats and berries (~30 g)
2. Lunch: chicken with rice and vegetables (~35 g)
3. Snack: low-fat quark or a handful of edamame (~20 g)
4. Dinner: lentil curry with tofu (~30 g)

That's over 110 grams, no powder needed. If you want it faster or on the go, a shake is a handy add-on – but never a must.

Three myths that won't die

• "Too much protein harms your kidneys." In healthy kidneys there's no solid evidence for this. If you do have kidney disease, set the amount with medical guidance.
• "More than 30 grams per meal is wasted." More than that does get used – just a little more slowly. For building muscle, the daily total matters more than perfect timing.
• "Plant protein is inferior." Single sources are incomplete, but combine cleverly or spread it across the day and you cover everything. Millions of people build muscle on plants alone.

How much protein makes sense for you depends on your goal, weight and activity. If you have kidney issues or other conditions, it's best to set the amount with medical guidance.