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Foods high in protein are an essential part of a healthy and balanced diet. Protein is the basic building block of all your body’s cells, which makes it a key part of both muscle building and fat loss. The body cannot produce protein by itself, so it has to get it through food. We’ve listed the 15 best protein sources (from both animals and plants) below. We also give you the low-down on the advantages and disadvantages of proteins from animal and plant sources, and how protein can be sensibly integrated into a healthy diet. To improve your physical and mental fitness.


Low-fat meats such as chicken breast and lean beef, fish like pollock and salmon, as well as certain seafoods are among the most important high-protein foods from animal sources. A balanced diet of foods rich in protein can be supplemented with eggs, milk, and milk products, but meat and fish have a higher protein content than milk products and eggs. Dairy products like yogurt, buttermilk, and kefir, however, are particularly easy to digest. Another positive aspect of these sources, especially for a high-protein diet, is their astonishingly low percentage of carbs.



Amount of protein per 100 g
Whey Protein 80 g
Beef Jerky55 g
Serrano ham30 g
Harzer cheese30 g
Anchovies29 g
Water-packed tuna26 g
Camembert24 g
Venison23 g
Turkey breast23 g
Beef21,2 g
Schrimp18,5 g
Cottage cheese13 g
Farmer's cheese12,6 g
Egg white11 g
Low fat yogurt3 g

High-quality proteins for a succesful fitness plan

Are you working hard to meet your personal goals? With the right sports nutrition, you can give your fitness plan the support it deserves. In addition to a healthy and balanced diet high in protein from animal and plant sources, you can use a protein shake to promote muscle growth after working out. Find out which protein shake can help you reach your goals.

Our tip: get started today

With us you can take your fitness plan to the next level. Our high-quality protein products give you the support you need to reach your personal goals. Each of our protein shakes comes with a guarantee of certified production in Germany that carefully preserves nutrients. Curious? Then check them out for yourself.

Whey Protein is a real classic among protein shakes. It’s perfect for all types of strength training and cardio, since it contains high-quality protein building blocks and amino acids that your body needs for sustainable muscle building and regeneration. Whey protein is absorbed by the body extremely quickly and metabolized completely within 30-45 minutes. So it’s the perfect post-workout partner.

Whey Protein

2. High-protein foods from plant sources - Top 15

In addition to proteins from animal sources, there’s also plenty of plant-based sources of protein. As a rule, plant-based, high-protein foods are also rich in carbohydrates, fiber, and secondary plant materials. In contrast to animal protein sources, they are low in fat, and cholesterol- and purine-free. Cholesterol and purines show up in foods from animal sources and can have negative effects on your health. The most important protein sources from plants include potatoes, certain vegetables, legumes, and nuts. Some types of grain and grain products can also be useful for supplementing the protein requirements in a nutrition plan for muscle building.


Foods                                   Amount of protein per 100 g
Sweet lupin flour39 g
Hemp seeds37 g
Soy beans34 g
Peanuts25 g
Pumpkin seeds24 g
Lentils23 g
Chia seeds21 g
Almonds20 g
Tempeh19 g
Natto 17 g
Quinoa15 g
Rolled oats13 g
Plain tofu11 g
Bean sprouts6 g
Brussel sprouts4 g


Do you follow a vegan diet and want to build muscle mass effectively and sustainably? Or work on improving your fitness in general? Our plant-based protein products provide you with the support you need to reach your individual goals. Find out more about plant-based power here.

Protein-rich foods for a special kind of protein boost

Peanut Butter:

This nutty protein source is a perfect snack, spread, topping, or sauce. Whether sweet or savory - peanut butter is the protein-rich staple in your kitchen.

Protein Muesli:

Treating yourself to a healthy breakfast of champions in the morning? Our Protein Muesli makes it easy. Every spoonful delivers a pure protein boost.

Chia Seeds:

They pack a high percentage of fiber, protein, and polyunsaturated fats, perfect for a nutrition plan for weight loss.

3. Protein sources from animals and plants

Protein-rich foods - whether animal or vegetable - meet almost all the requirements for optimal use in the body so you can benefit from their full effects. But there are differences between them due to factors such as the composition of the protein, its amino acid profile, and its respective biological value. This means that each food has its advantages and disadvantages which, through the right combination of proteins from plant and animal sources, can be used to create optimum results for your body.

The body cannot produce protein by itself.

That’s why a diet high in protein is important for your health.

How the body processes protein

The right combination of foods from either plant or animal sources will provide your body with all 9 essential amino acids. Proteins from animal sources, however, have a higher amount of these amino acids. Because of this composition they resemble the proteins in the human body more than plant-based proteins.

The more a protein resembles proteins in the human body, the higher its biological value. This means that the proteins from animal sources can be converted into the body's own protein more easily because of their similar structures.


Even though the protein content and the biological value of protein-rich, plant-based foods are often lower than those of animal products, vegetables, legumes, and certain grains should be prioritized in a healthy diet. Compared to foods from animal sources, plant-based protein sources are often lower in fat and have fewer calories. Besides that, animal foods often contain saturated fats, have a lot of cholesterol, and form purines (uric acid). An excess of uric acid can lead to obesity, cardiovascular diseases, and lipid metabolism disorders.

Our list of the most important high-protein foods, available for download in our Foods for Building Muscle PDF, helps you supplement your nutrition plan with protein from plant and animal sources, in addition to the other macronutrients: carbohydrates and fats.

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4. Correct use of high-protein foods

Protein-rich foods from animal or plant sources are an essential part of a healthy diet. Cleverly combining both protein sources increases their biological value and thus the quality of the proteins. Some recommended combinations include potatoes with egg (36:64) and grains with milk (75:25).

Combinations like these lead to a healthy, varied, low-fat diet with fewer calories, sufficient complex carbohydrates, and fiber to help your digestion. A mixture of foods from plant and animal sources is ideal, and plant-based food should make up most of your diet. If your protein needs are covered by a large number of protein-rich vegetables, potatoes, and nuts, you’ll also be getting important micronutrients such as vitamins, minerals, fiber, and trace elements.

Want to complement your fitness plan with high-protein food? Then be sure to try out our free body check. Define your goals, calculate your BMI, and get fitness and nutrition tips tailored to you.