Eating enough protein is important if you want to build muscle mass and it can also be beneficial if you want to lose weight. But, how much protein do you need? Which products contain protein? Which products contain a lot of protein and which contain little protein? We'll give you a hand, with a table showing what products contain a lot of protein. Add these products to your shopping list and you can be assured of a high-protein diet!
Why eat protein?
Proteins are the building blocks of the body. They help you to recover from a workout and so build muscle mass, and also to maintain your muscle mass when you want to lose weight. Eating high-protein products also helps you feel full, which reduces the need to snack between meals.
How much protein do you need?
How much protein you need in a day will differ from person to person. This depends on your weight and your (fitness) goals. A personal trainer or nutritionist can advise you on how much protein a day is best for your personal situation.
Table of products containing protein
We have put the high-protein products in one of three categories: High-protein products containing less than 15 grams of protein per 100 grams, products containing 15 to 25 grams of protein per 100 grams and very high-protein products with a protein content above 25 grams per 100 grams. The most high-protein product you can consume is a protein shake, with no less than 91g of protein per 100g. A real protein booster!
High-protein products <15g / 100g
Eggs, oatmeal, cottage cheese, kidney beans, chickpeas, quark, lentils, eels, skyr and brown rice
High-protein products 15g – 25g / 100g
Ham, almonds, anchovy, steak, cashew nuts, duck breast fillet, shrimps, pork loins, halibut, venison steak, turkey breast, chicken breast, rabbit, lamb steak, mackerel, tenderloin, pistachio nuts, smoked meat, roast beef, minced beef, sardines, tilapia fillet, tuna steak, walnuts and salmon fillet
High-protein products >25g / 100g
Protein shake, 30+ cheese, mozzarella and peanut butter