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Protein-rich foods are an important part of a balanced diet for muscle growth, strength training and fitness. They provide amino acids that the body needs to build, maintain and repair muscle tissue.
Both animal-based and plant-based foods can contribute to daily protein intake. Important considerations include not only protein content, but also portion size, amino acid composition and the other nutrients each food provides.
In this guide, you will discover which foods are particularly high in protein, how different protein sources compare and how to incorporate them into your daily diet.
Important: All protein values shown are approximate averages per 100 g of food. They may vary depending on the product, variety, processing and preparation method. For meat, fish, rice and legumes in particular, it is important to check whether the values refer to raw or cooked food.
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1. WHY ARE PROTEIN-RICH FOODS IMPORTANT FOR MUSCLE GROWTH?
Strength training stimulates adaptations within the muscles. To build new muscle proteins and maintain existing muscle tissue, the body needs an adequate supply of amino acids from food.
Protein-rich foods support:
• Muscle growth and maintenance
• The supply of essential amino acids
• Recovery after physical activity
• Satiety as part of a balanced diet
• Daily protein intake during regular strength training
However, protein alone does not automatically lead to muscle growth. Regular strength training, adequate energy intake and sufficient recovery remain important requirements.
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2. ANIMAL-BASED PROTEIN SOURCES – MEAT AND POULTRY
Meat and poultry provide high-quality protein containing all essential amino acids. Lean cuts in particular offer a high protein content with relatively little fat.
Protein content per 100 g – approximate, raw weight:
• Skinless chicken breast: 23 g protein
• Turkey breast: 24 g protein
• Lean beef: 21–23 g protein
• Pork tenderloin: 21–22 g protein
Benefits:
• High protein content
• Contains all essential amino acids
• Easy to combine with vegetables and wholegrain foods
• Depending on the type of meat, provides nutrients such as iron, zinc and vitamin B12
For a balanced diet, it is advisable to choose mainly unprocessed, lean varieties and avoid relying on meat as your only protein source.
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3. FISH AND SEAFOOD AS PROTEIN SOURCES
Fish provides high-quality protein and may also contain valuable nutrients such as iodine, vitamin B12 and, in oily fish, omega-3 fatty acids.
Protein content per 100 g – approximate, raw weight:
• Tuna: 23–25 g protein
• Salmon: 20 g protein
• Cod: 18 g protein
• Trout: 20 g protein
• Prawns: 20 g protein
Particularly useful for strength athletes:
Salmon provides long-chain omega-3 fatty acids alongside protein. Cod and other lean fish are suitable for protein-rich meals with a lower fat content.
Choosing a variety of fish species is beneficial. People who eat fish frequently should also consider recommendations concerning potential exposure to contaminants.
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4. EGGS – A VERSATILE PROTEIN SOURCE
Eggs contain all essential amino acids and can be prepared in many different ways.
Protein content:
• Whole egg: approximately 13 g protein per 100 g
• One medium-sized egg: approximately 6–7 g protein
• Egg white: approximately 11 g protein per 100 g
Suitable meal ideas:
• Scrambled eggs with vegetables
• Omelette with cottage cheese
• Boiled eggs as part of a meal
• Wholegrain bread with egg and fresh vegetables
Alongside protein, eggs provide nutrients including vitamin B12 and choline. They should be combined with a variety of plant-based foods as part of a balanced diet.
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5. HIGH-PROTEIN DAIRY PRODUCTS
Dairy products are particularly convenient because many can be eaten with little or no preparation.
Protein content per 100 g – approximate:
• Low-fat quark: 12 g protein
• Plain skyr: 11 g protein
• Cottage cheese: 12–13 g protein
• Greek yoghurt: 4–10 g protein, depending on the product
• Natural yoghurt: 3–5 g protein
• Parmesan: 32–36 g protein
• Milk: 3–4 g protein
Practical example:
250 g of low-fat quark provides approximately 30 g of protein. Combined with berries, oats or nuts, it makes a protein-rich meal.
When choosing cheese, it is important to consider not only its protein content but also its potentially high salt and fat content.
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6. PLANT-BASED PROTEIN SOURCES – LEGUMES
In addition to protein, legumes provide fibre, complex carbohydrates and various minerals.
Protein content per 100 g – approximate, cooked and drained:
• Lentils: 8–9 g protein
• Chickpeas: 7–9 g protein
• Kidney beans: 8–9 g protein
• White beans: 7–9 g protein
• Peas: 5–6 g protein
Important information about these values:
Dried legumes contain significantly more protein per 100 g than cooked legumes because they absorb water during cooking.
For realistic comparisons between meals, always compare foods in the same state of preparation.
Suitable dishes:
• Lentil salad with vegetables
• Chickpea stir-fry
• Chilli with kidney beans
• Lentil soup
• Wholegrain rice with beans
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7. TOFU, TEMPEH AND SOYA PRODUCTS
Soya products are particularly valuable plant-based protein sources for vegetarian and vegan diets.
Soya protein contains all essential amino acids and can make an important contribution to daily protein intake.
Protein content per 100 g – approximate:
• Plain tofu: 12–16 g protein
• Smoked tofu: 15–19 g protein
• Tempeh: 18–20 g protein
• Cooked edamame: 11–12 g protein
• Plain soya yoghurt: 3–5 g protein
Benefits:
• Versatile preparation options
• Suitable for vegetarian and vegan meals
• Easy to combine with vegetables and grains
• High protein content, depending on the product
Tofu can be fried, grilled or added to vegetable stir-fries. Tempeh has a firmer texture and a distinctive flavour.
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8. NUTS AND SEEDS – PROTEIN WITH HEALTHY FATS
Nuts and seeds contain protein but often also provide substantial amounts of fat, making them relatively energy-dense.
Protein content per 100 g – approximate:
• Pumpkin seeds: 30 g protein
• Peanuts: 25–26 g protein
• Almonds: 21 g protein
• Sunflower seeds: 20–21 g protein
• Pistachios: 20 g protein
• Chia seeds: 16–17 g protein
• Walnuts: 15 g protein
Practical example:
30 g of almonds provides approximately 6 g of protein and makes a useful addition to yoghurt, quark or oats.
Nuts and seeds are valuable components of a balanced diet. However, because of their high energy density, they should not be considered equivalent to particularly lean protein sources.
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9. GRAINS AND PSEUDOCEREALS AS ADDITIONAL PROTEIN SOURCES
Grain products also contribute to daily protein intake. They provide carbohydrates, which can be an important energy source, particularly during regular strength training.
Protein content per 100 g – approximate:
• Dry oats: 13 g protein
• Dry quinoa: 14 g protein
• Dry wholewheat pasta: 13–15 g protein
• Wholemeal bread: 8–10 g protein
• Dry brown rice: 7–8 g protein
Important: Rice, quinoa and pasta contain less protein per 100 g after cooking than when dry because they absorb water.
Combining wholegrains with legumes can help provide a variety of essential amino acids.
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10. ANIMAL OR PLANT-BASED PROTEIN – WHICH IS BETTER?
Both animal-based and plant-based protein sources can provide sufficient protein.
Animal-based protein sources often contain all essential amino acids in favourable proportions and are generally highly digestible.
The amino acid composition and digestibility of plant-based protein sources can vary more widely between foods. However, a varied selection and suitable combinations can meet protein requirements in vegetarian and vegan diets.
Examples of useful combinations:
• Lentils with wholemeal bread
• Beans with rice
• Tofu with quinoa
• Oats with soya yoghurt
• Chickpeas with wholegrain foods
These combinations do not necessarily need to be eaten in the same meal. What matters is achieving an overall balanced intake throughout the day.
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11. WHICH FOODS ARE PARTICULARLY PRACTICAL FOR MUSCLE GROWTH?
People who regularly engage in strength training can incorporate protein-rich foods into their daily routines.
Breakfast:
• Skyr with oats and berries
• Scrambled eggs with wholemeal bread
• Low-fat quark with fruit and nuts
Lunch:
• Chicken breast with rice and vegetables
• Lentil stir-fry with brown rice
• Tofu with quinoa and vegetables
Snack:
• Cottage cheese with vegetables
• Natural yoghurt with nuts
• Edamame
• Protein shake as a convenient supplement when needed
Dinner:
• Salmon with roasted vegetables
• Omelette with vegetables
• Tempeh and vegetable stir-fry
• Bean salad with wholemeal bread
Choosing a variety of foods helps provide important vitamins, minerals, fibre and healthy fats alongside protein.
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12. HOW MUCH PROTEIN SHOULD A MEAL CONTAIN?
For many healthy adults who regularly engage in strength training, distributing daily protein intake across several meals can be beneficial.
A practical guideline is approximately 20–40 g of protein per meal. However, the appropriate amount depends on factors such as body weight, total daily requirements and the number of meals consumed.
Example of a protein-rich meal:
• 150 g chicken breast, weighed raw: approximately 34 g protein
• 200 g broccoli: approximately 6 g protein
• 150 g cooked rice: approximately 4 g protein
Total: approximately 44 g protein
These figures are estimates. Total daily protein intake remains particularly important for muscle growth.
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13. COMMON MISTAKES WHEN CHOOSING PROTEIN-RICH FOODS
Focusing only on protein content
A food should not be judged solely by its protein content. Fat content, fibre, micronutrients and overall energy density are also important.
Confusing raw and cooked weights
Nutritional values per 100 g can change significantly due to water absorption or loss during cooking.
Not eating enough variety
Relying on the same protein sources all the time may limit the variety of other important nutrients in your diet.
Treating protein supplements as equivalent to complete meals
A protein shake can be convenient, but it does not replace the nutritional benefits of a varied selection of whole foods.
Neglecting overall nutrition
Alongside protein, adequate energy intake, carbohydrates, fats and recovery are important for muscle growth and athletic performance.
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14. DRACHENSANG FITNESS TIP – EATING MORE PROTEIN IN EVERYDAY LIFE
A simple way to meet your daily protein requirements is to include a suitable protein source with every main meal.
Practical approach:
• Include eggs, skyr, quark or a plant-based alternative at breakfast.
• Combine lunch with meat, fish, tofu or legumes.
• Plan protein-rich snacks when needed.
• Include another protein source with dinner.
• Remember to eat vegetables, fruit, wholegrains and healthy fats.
This approach can often help you meet your protein requirements without complicated meal plans.
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CONCLUSION – THE BEST PROTEIN-RICH FOODS
Protein-rich foods are an important foundation of a balanced diet for strength training and muscle growth.
Chicken breast, fish, eggs, skyr and low-fat quark provide high-quality protein. At the same time, tofu, tempeh, legumes, nuts and wholegrain foods offer numerous plant-based options for daily protein intake.
The key is not one particular food, but combining different protein sources as part of a balanced diet.
Understanding your individual protein requirements and regularly planning protein-rich meals creates a good foundation for muscle growth, muscle maintenance and recovery.
FURTHER INFORMATION ON PROTEIN-RICH NUTRITION
Find out how much protein you need each day for muscle growth and how to calculate your personal protein requirements.
➔ CALCULATE YOUR PROTEIN REQUIREMENTS FOR MUSCLE GROWTH
➔ BACK TO THE PROTEIN-RICH NUTRITION OVERVIEW
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