Protein-rich foods include in any kitchen, because protein does not only building muscle, it also speeds up the removal. Here come the 100 best protein supplier

recommend more and more nutrition and fitness experts to consume protein-rich foods at every meal. Whether it comes to lose weight, build muscle or just be strong and healthy. But why a protein nutrition is so important, as it helps you achieve your goals on which sources vegetarians and vegans can access, and what are the best protein-rich foods? This and more we clear here and in the attached picture gallery of the Top 100 protein-rich foods.

What is protein and what do we need it?

Protein, also known under the name of protein, carbohydrates and fats is next to one of the three macronutrients. Proteins are not only energy suppliers, but essential building blocks for your body because muscles, organs, skin and hair consist mainly of the nutrient. The hormone and enzyme production will only work if your body has sufficient proteins. To ensure this, recommends the German Society for Nutrition to consume 0.8 grams of protein per kilogram of body weight daily - too little and generally how many nutritionists criticize. How much protein you should consume each day depends namely also depends on what goal you are pursuing - more details to your daily needs and everything else around proteins can be found here.

Plant vs. animal protein

As you can read also here in our protein-Special, the human body can use protein from animal foods better than from plant sources. No wonder: Animal proteins are similar in their structure more the body's own proteins than vegetable proteins. Keywords: Biological Value. This indicates namely, how well your body can convert the captured through food protein in the body's own protein. In this case, the more endogenous protein can be made, the higher the biological value of a foodstuff. And here animal protein from meat, fish, dairy products and eggs are easily in the lead.

Protein-rich foods for vegetarians and vegans

But all vegetarians and vegans among you can breathe easy: there is enough plant protein-rich foods that you can also easily meet your daily protein requirements. A prime example is Tofu: produced from soybeans, water and salt, the soy curd, which provides about 16 grams per 100 grams of protein, which can be very well utilized by the body. By comparison, poultry and beef contain more protein only 3 grams - namely 20 grams per 100 grams of meat. Advantage also: Tofu contains - as most vegetable sources of protein - as opposed to animal relatives hardly fat, saturated fat or cholesterol. For that vegan and vegetarian, protein-rich foods have a good amount of fiber, (healthy) unsaturated fatty acids and numerous vitamins, minerals and trace elements in the luggage. Other suggestions for vegetable meat substitutes: lupines or seitan. The latter in particular is meat not only in consistency very close, but also in its protein content: Satte 28 percent per 100 grams. Other top sources of protein for vegans and vegetarians can be found above and in our gallery "34 vegan foods high in protein".

By the way: Whether vegetarian, vegan or omnivore: combine different protein-rich foods in your meals together. So complement the various amino acids from which proteins are made, optimal and the biological value increases. Beans and corn, milk and oatmeal, rice and soybeans, peas and cereals or classically potatoes and egg - you can let off steam quiet.

Losing weight with protein-rich foods - Here's how

Protein-rich foods help you achieve slimming down - © Patricia Soon / Shutterstock.com 

First the good news: To lose weight, you need not go hungry, but just eat the right thing - and protein-rich foods. Why? It's simple: protein saturates compared to carbohydrates and fats particularly good because your body takes longer to metabolize proteins. Another plus: Protein-rich foods stabilize your blood sugar levels. If you eat plenty and at every meal, your body releases little of the hormone insulin. And insulin inhibits fat loss - so it should be your goal to avoid large insulin payouts when you want your superfluous kilos to the collar. But the best is yet to come in protein: It helps namely not only lose weight but also to maintain your target weight long term. Because by a high protein diet, you can avoid the dreaded yo-yo effect. Everything else for losing weight and how to build up an individually appropriate eating plan for your project, you can read here.

So protein-rich foods to push the muscle building

Not only slimmers should focus on proteins, but also strength athletes. Because protein not only helps in the fight against the pounds, but also in muscle building. Put simply, make your body the basis for new muscle fibers ready when you eat protein-rich foods - because muscles are made of protein so. And not only that, also for recovery after a hard workout your body needs proteins to injured muscle cells and fibers back to repair. How much protein should land on your plate every day, also depends on your training schedule and fitness level. Here is an overview, with what amount you can achieve optimal results.

Muscles and protein = an inseparable team - © Fxquadro / Shutterstock.com

BUT: It is not enough to put only on protein-rich foods to build Muckis. All information on the subject of muscle building and nutrition can be found here.

Is too much protein unhealthy?

One thing first: As with all other nutrients, is also true for protein, the dose makes the poison. So healthy and good protein-rich foods for your body - do not overdo it should. Even carbohydrates and fats have their place on your plate and are important for a balanced, healthy diet. So far, so good - but is there any truth in the rumor that protein goes to the kidneys? Nothing - as long as you are fit not been affected. Perform your body more protein to when he needed this is broken down into urea and excreted by the kidneys. Important is adequate hydration. About three liters a day it may be.

But enough of the theory, you plunge into practice, and click through our top 100 of the protein-rich foods (the gallery is located at the beginning of the article), and set up your personal favorites together.

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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 100: Scallop

11.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 99: Ricotta

11.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 98: Hazelnuts

12 grams protein per 100 grams
What bring BCAAs?
What bring BCAAs?

What bring BCAAs?

Amino acids are on everyone's lips. But what bring BCAAs exactly? The answer in video

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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 97: Quinoa

12.2 grams of protein per 100 grams
Top foods high in protein
Top foods high in protein

Foods high in protein:
Top Foods in the video

Whether building muscle or losing weight, protein is important, but what foods provide you with much of it? The answer's in the video
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 96: Cottage cheese (cottage cheese)

12.6 grams of protein per 100 grams
With this dish you build muscles
With this dish you build muscles

With this dish you build muscles

Who wants to define muscles need proper nutrient combo. The video shows how your dish should look

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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 95: Eggs

12.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 94: Seitan

13.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 93: Cream cheese (0.1% fat)

13.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 92: Tofu

13.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 91: Low-fat cottage cheese (0.2% fat)

13.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 90: Walnut

14.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 89: Wieners

14.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 88: veal sausage

14.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 87: Amaranth

14.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 86: Mandelmus

15.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 85: liverwurst

15.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 84: squid (calamari)

15.8 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 83: Kassel

16.6 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 82: Feta

17 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 81: meatloaf

17.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 80: Cod

17.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 79: Cashew

17.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 78: Pistachios

17.6 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 77: Sesame

17.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 76: Duck

18.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 75: matjes

18.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 74: Lachsschinken

18.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 73: ham

18.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 72: pollock

18.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 71: Mixed minced

18.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 70: crabs

18.6 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
69th: Almonds

18.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
68th place: Lobster

18.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 67: turkey leg

18.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 66: mackerel

19 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 65: Tempeh

19 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
64th place: Mozzarella

19 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 63: Zander

19.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 62: Gorgonzola

19.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 61: cooked ham

19.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 60: Beef stew

19.6 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 59: Salami

19.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 58: Roast Chicken

19.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 57: Rinderroulade

20 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 56: Halibut

20.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
55th place: Anchovies

20.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
54th: Salmon

20.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 53: Shrimps

20.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 52: Pork Chop

20.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 51: Liver

20.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 50: Trout

20.6 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 49: bacon

20.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place: veal cutlets

21 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 47: Camembert

21 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 46: Geflügelmortadella

21 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
45th place: beef

21.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 44: Kidney beans

21.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 43: Tatar

21.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 42: Butter Cheese

21.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 41: Redfish

20.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 40: Roquefort (blue cheese)

21 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 39: Corned Beef

21.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 38: canned tuna

21.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 37: Hase

22 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
36th: Fresh tuna

22 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 35: Beef steak / roast beef

22 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 34: goose leg

22 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 33: Pork

22 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 32: Kidney beans

22.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 31: Peanut Butter

22.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 30: venison

22.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
29th place: Quail

22.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
28th place: sunflower seeds

22.6 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 27: Havarti cheese

23.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 26: mung beans

23.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
25th place: Lentils

23.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
24th place: pine nuts

24 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 23: Chicken breast (skinless)

24 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 22: turkey breast

24.1 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 21: Flaxseed

24.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
No. 20: Pumpkin seeds

24.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
19th place: Cheddar

24.7 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 18: Edam

24.8 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
17th place: lamb chop

24.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
16th place: Peanuts

25.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
15th place: Gouda

26.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
14th place: Broad beans

26.2 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 13: Tilsit

26.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Place 12: Erdnussmus

26.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
11th place: lamb fillet

28.8 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
10th place: Mountain Cheese

29 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Seat 9: Gruyere

29 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Seat 8: Emmentaler

31.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
7th place: Appenzeller

31.9 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Seat 6: Parmesan

32.3 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Seat 5: almond flour

36.4 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Seat 4: soya granules

39.5 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
3rd place: soy flour

40 grams of protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
Seat 2: lupine flour

41 grams protein per 100 grams
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The top 100 ranking of the protein-rich foods

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Foods high in protein:
1st place: Sojafleisch- / Schnetzel

40 to 50 grams of protein per 100 grams
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