Protein-rich food

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Everyone over the age of 25-30 begins to lose muscle mass (sarcopenia), and as much as 1% per year. This muscle mass is built up and maintained through protein-rich nutrition and muscle training. People with a muscle disease often have less muscle mass than healthy people and still need extra proteins and training. Eating sufficient protein is therefore important to limit the loss of muscle mass.


Adults need an average of 0.83 grams of protein per kilogram of body weight every day. That amounts to about 58 grams of protein for someone weighing 70 kilos. Some groups need a little more. These are vegetarians, vegans, children, pregnant and breastfeeding women. People with certain conditions or wounds and strength and endurance athletes also need a little more.


We can get protein from animal food and plant food. Protein-rich animal products are: meat, chicken, fish, beef, turkey, steak, egg, dairy products (curd and Skyr contain more protein than regular milk), cheese, yogurt (Greek yogurt contains more protein than regular yogurt). However, be careful with red meat and full-fat products, as they also contain saturated fats, which increase our bad cholesterol. So the advice is to eat red meat a maximum of 2 times a week. Plant products that contain proteins are seeds, legumes (such as chickpeas, kidney beans, kidney beans, soy beans and lentils), nuts, seeds, quinoa, whole grain products, soy milk, soy, temph, tofu.


  • Eating a protein-rich diet is especially important after exercise and up to 2 hours before going to sleep, but then eat something lighter in the evening, such as cottage cheese, yogurt or a protein-rich smoothie.
  • Distribute the proteins evenly throughout the day.
  • The hot meal often contains a lot of protein because of meat or the meat substitute. Breakfast and lunch require extra attention. Taking a milk product with these meals improves protein intake.
  • An egg or cheese are also suitable products to increase protein intake at breakfast and lunch.
  • A protein shake is good if it is difficult to eat enough protein. When purchasing the protein shake, make sure that you choose a variant without added sugars.

If you have food intolerances or lactose intolerance, ask a dietitian what your personal protein needs are. By reading labels or using an app (for example the Eetmeter) you can see whether you are getting enough proteins.

Protein-rich products per avg.ProteinSaturated fatUnsaturated fat
Egg (55gm)Per egg6,91.723.1
Full Milk250 ml8.26.252.5
Semi-skimmed milk250ml8.72.51.2
Curd full150 gr8,57,03,0
Skyr Yogurt (Danone)150 gr140.140.0
Yogurt Greek full150 gr7,811.254
Yogurt Greek 0%150 gr13,50.00.0
48+ Goudse Cheese young20 gr4,54,161,84
30+ Goudse Cheese young matured20 gr5,42,31,4
Feta Greek20 gr3,43,41,0
Cottage cheese20 gr2,20.340.5
Chicken breast150 gr35,60.943.7
Chicken fillet (slice) 2x30 gr5,80.150.2
Turkey fillet (slice) 2x30 gr6,00.150.2
Steak150 gr34,51,051,9
Pork tenderloin (without fat)150 gr26,21.21.8
Chickpeas150 gr9,80.151.8
Red lentils150 gr8,50.572.5
Kidney beans150 gr8,80.750,0
Kidney beans cooked150 gr13,90,10,6
Soy beans150 gr19,51.357.6
Peas150 gr6,40.281.4
White bread1 snee3,60.140.2
Whole wheat bread with seeds1 snee4,40.40.0
Multigrain bread with seeds1 snee4,60.30.0
Portion of Brinta (without milk)50 gr7,00,20,7
peanut butter15 gr4,01,520,0
Peanuts (unsalted)20 gr5,21,88,2
Almonds (unsalted)20 gr4,30,88,9
Cashew nuts (unsalted)20 gr3,11,837,0
Pecan (unsalted)20 gr1,81,2412,5
Walnuts20 gr2,71,2311,2
Brazil nuts20 gr2,83,2110,4
Broccoli50 gr1,40,060,1
Mushrooms50 gr1,80,150,1
Spicy beans50 gr0,90,00,0
String Beans50 gr0,90,00,0