Proteins provide essential amino acids, structure tissues, support enzymes/hormones, and immunity. Quality (amino acid profile, digestibility) and daily distribution matter. For guidelines, see the dietary reference values (EFSA) synthesized in the reference values.
Top 15 — protein-rich foods (g/100 g or per serving)
Indicative guidelines; variations depending on cut, preparation, and cooking. For precise data, consult the Ciqual table (ANSES) and FoodData Central.
Animal origin
- Chicken/turkey (cooked breast): ~25–32 g/100 g
- Beef (steak, braised): ~22–30 g/100 g
- Tuna/salmon/sardines (cooked or canned): ~20–27 g/100 g
- Eggs: ~12–13 g/100 g (≈ 6–7 g per egg)
- Cheese (cottage/skyr/quark): ~8–12 g/100 g
- Greek yogurt: ~8–10 g/100 g
Plant origin
- Tempeh: ~18–20 g/100 g
- Firm tofu: ~12–15 g/100 g
- Lentils/chickpeas/beans (cooked): ~7–10 g/100 g
- Edamame (cooked): ~10–12 g/100 g
- Peanut butter: ~20–25 g/100 g
- Quinoa (cooked): ~4–5 g/100 g
- Oats (dry flakes): ~12–14 g/100 g
- Almonds/walnuts/seeds (pumpkin, hemp): ~15–30 g/100 g
Common guidelines: 120–150 g cooked meat/fish, 2 eggs, 150–200 g cooked legumes, 30 g nuts, 150–200 g yogurt/skyr.
Optimizing absorption
- Distribute throughout the day: aim for regular intakes at each meal to support protein synthesis.
- Plant complementarity: legumes + grains (e.g., lentils + rice) improve the amino acid profile.
- Quality/digestibility: prefer minimally processed sources, moderate cooking; quality (PDCAAS/DIAAS) differs by food.
- Timing and satiety: combine protein with fiber and lipids for satiety; useful in appetite control.
- Hydration and tolerance: adjust according to individual digestibility and activity.
Daily guidelines (recommended intakes)
Usual guideline for adults: ≈ 0.83 g/kg/day (population reference). Needs higher in case of pregnancy/breastfeeding, active senior, sport, rehabilitation. See dietary reference values.
| Profile | Daily guideline |
|---|---|
| Healthy adult | ≈ 0.83 g/kg/day |
| Active senior / recreational sport | ≈ 1.0–1.2 g/kg/day (context-dependent) |
| Endurance/strength sport | ≈ 1.2–1.6 g/kg/day (depending on phase/goal) |
Risks, interactions and precautions
- Kidney function: in kidney failure, intake must be supervised.
- Ultra-processed: limit deli meats and products high in added sodium/fat.
- Supplementation: useful if low intakes; check quality and content per dose (see which protein to choose).
Prioritize the plate (meat/fish, eggs, dairy, legumes, soy, whole grains, nuts). Adjust quantity to your weight, activity, and health context.
Sources and further reading
- Guidelines: dietary reference values (EFSA).
- Tables: Ciqual table (ANSES), FoodData Central (USDA).
