The 10 largest sources of protein per 100 grams

Protein is an important part of a healthy diet and even helps you lose weight. Find out the 10 greatest sources of protein here.

Along with fat and carbohydrates, protein is one of our top sources of energy. The daily protein intake should be 0.8 to 2 grams of protein per kilogram of body weight . Athletes need even more protein to build muscle: 1.4 g / kg to 1.6 g / kg body weight is a guideline. Thus, the body has enough protein for important processes such as muscle building, hormone formation and enzymes.

But even if you mean well: Too much protein is unhealthy. A permanent overdose can lead to side effects such as hair loss, gastrointestinal problems and water retention. It is therefore important to keep an eye on your own protein intake. 

Which meat has the most protein?

Animal protein sources are considered good protein suppliers and provide the body with important amino acids and B vitamins - beef and chicken meat in particular contain a lot of animal protein. Lean beef provides 26g of protein per 100g of meat. With 19g of protein per 100g, cooked ham is also a good example of a rich source of protein. 

It is also important to look at the appropriate batch of meat type. Good sources of protein are ingredients that end with "filet". Pork bacon and rind products, on the other hand, have a high fat content and are particularly disadvantageous for a diet. Eating too much meat also increases cholesterol levels and can lead to diabetes and colon cancer. It also increases the risk of cardiovascular disease. Therefore, it is important to keep meat consumption in moderation and to integrate enough fruits, vegetables and fiber into the diet.

Vegetable protein sources: delicious meat alternatives

It doesn't always have to be meat: If you prefer to eat vegan or vegetarian, there are many plant-based foods rich in protein. Legumes in particular are considered a high-quality source of protein. With a quantity of 100g, soybeans provide a proud 34g of protein and are therefore a good source of protein. Other plant-based foods high in protein include:

• Red lenses 

• kidney beans

• pumpkin seeds

• amaranth

• quinoa

But nuts such as peanuts are also a perfect source of protein. They are good for the cardiovascular system and contain polyunsaturated fatty acids. With 100g of peanuts you get 26g of protein.