Getting enough proteins is super important for everyone. To stay fit, most people need to consume 1 to 1.8 grams of protein per kilogram of body weight per day. If you exercise a lot, you'll need more; otherwise, a bit less.

But what are good sources of protein? Luckily, you have a wide range of food options to choose from. So, here's a laundry list of protein powerhouses to add to your shopping list.

We're fans of plant-based proteins, but if you prefer animal-based proteins or a mix, that works great too.

Plant-based protein-rich food

Let's start with plant-based protein champions:

Food	Proteins per 100 grams
Meat Substitutes
Seitan	22,1
Vegan minced meat	18
Vegetarian burger	16
Tempeh	12
Tofu	12
Legumes
Soybeans	17
Edamame	11
Lentils	10
Black beans	9
Lima beans	8,2
Broad beans	8
Kidney beans	7,8
Brown beans	7,6
Chickpeas	7,5
White beans	7,5
Grains
Quinoa	16,2
Amaranth	14
Pasta (white)	13,5
Oats	13,1
Couscous	12,5
Spelt	12,2
Pasta (volkoren)	12
Barley	11
Millet	10,6
Buckwheat	10,4
Bulgur	9,2
Bread (whole grain)	8,4
Brood (white)	8,3
Rice (brown)	7,5
Rice (white)	7
Nuts
Peanuts	26
Pistachios	19,5
Cashews	18,5
Walnuts	14,4
Hazelnuts	14,2
Brazil nuts	14
Macadamia nuts	9
Pecans	8,5
Seeds
Hemp seeds	37
Pumpkin seeds	24,5
Sesame seeds	24,5
Zonnebloemzaden	20,9
Lijnzaad	20
Chiazaad	16

Bron: Voedingscentrum

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Protein-rich animal-based food

Proteins are also known as protein. Some animal-based foods contain a lot of protein along with carbohydrates and fats. These products are also known as protein-rich food.

Food	Proteins per 100 grams
Meat
Ribeye steak	30,6
Roast beef	26,9
Ground pork	26,4
Chicken breast	23,3
Sirloin steak	22,9
Pork tenderloin	22,4
Rabbit	20
Ground beef	18,8
Bacon	18,6
Meat croquette	13
Croquette	7,8
Fish
Sardines	25,3
Tuna	23,7
Breaded fish nuggets	22,4
Fried fish fillet	22,4
Plaice	22
Cod	21,5
Mackerel	21,1
Salmon	20
Squid	16
Sole	14,7
Dairy
Parmesan cheese	40
Cheese (48+)	22,7
Goat cheese	22,5
Mozzarella	18,8
Eggs	12,4

Healthy snack

Great for on the go, at work, and always in the snack drawer. The Orangefit Protein Bar is the perfect healthy snack. Give it a try yourself!

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We can also give you a head start

You can make things even easier for yourself by having a shake every day. Orangefit shakes are 100% plant-based, super healthy, and naturally packed with protein! The Consumer Association even recently rated one of our shakes as the best meal replacement!

Product	Proteins per 100 grams
Protein Shakes: Orangefit Protein and Protein Blend	79,5 en 79,3
Weight Loss Shake: Orangefit Diet	47
Breakfast Shake: Orangefit Hero	30

Protein-Packed Recipes

Our shakes come in all sorts of tasty flavors like strawberry, chocolate, and banana. Or you can go for vanilla and use it in recipes too.

How about trying these healthy, protein-packed recipes?

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Time to read: 4 min

70+ Protein-rich products you should try