Die Liste mit 42 Proteinhaltigen Lebensmittel
|Wir haben uns auf die Suche gemacht. Das Ziel: proteinhaltige Lebensmittel. Das Ergebnis: eine umfassende Liste mit 42 Lebensmitteln, kategorisiert, mit Mengenangaben und Beschreibung.
Um die Mengenangaben in Relation zu stellen, hier die Faustregel wie viel Eiweiß du als Trainierende(r), mit dem Ziel Muskelaufbau, täglich konsumieren solltest:
- Frauen: 1,2g Eiweiß pro Kilogramm Körpergewicht (=72g bei einer 60kg Person)
- Männer: 1,5g Eiweiß pro Kilogramm Körpergewicht (= 120g bei einer 80kg Person)
Wir listen auch eine Menge pflanzlicher Lebensmittel als Milch- und Fleischalternative. Besonders interessant für Veganer und Vegetarier.
Liste mit hohen eiweißhaltigen Lebensmittel
Egal welche eiweißreichen Essen dir am Besten schmecken. Mit dieser vielseitigen Liste steht dem Eiweißkonsum nichts mehr im Weg!
Alle Mengenangaben sind bezogen auf die ungekochte Variante. Außerdem solltest du beachten, dass die Lebensmittel natürlich auch noch Kohlenhydrate und Fette haben und daher die Gesamtkalorien, sowie das Gesamtvolumen, sehr unterschiedlich sind, für die angegebenen 100 Gramm.
Beispielsweise haben 100 Gramm Putenbrust und 100 Gramm Erdnussbutter ungefähr gleich viel Eiweiß. Jedoch haben 100 Gramm Erdnussbutter 588 kcal (25g Eiweiß, 50g Fett, 20g Kohlenhydrate) und 100 Gramm Putenbrust 110 kcal (23g Eiweiß, 2g Fett, 0g Carbs)
Milcherzeugnisse
Molke- oder Caseinproteinpulver - 23g pro Portion (mit dem )
Wenn du unter Zeitdruck stehst und nicht kochen kannst oder Unterstützung brauchst, um auf deine tägliche Proteinmenge zu kommen, ist ein Proteinsupplement die perfekte Lösung für erfolgreichen Muskelaufbau.
Naturjoghurt - 5g pro 100g
Der einzige Joghurt, den man auch ohne viel Zucker bekommen kann. Gemixt mit Früchten, Haferflocken oder etwas Honig, schmeckt er auch hervorragend.
Mozzarella - 28g pro 100g
Auf fast jeder Pizza drauf - Mozzarella. Könnte man also Pizza nun fast auch schon als Eiweißreich bezeichnen. Alles eine Sache der Perspektive ;) Die ehrlichere Variante wäre dann wohl doch eher Mozzarella im Salat.
Griechischer Joghurt - 6g pro 100g
Griechischer Joghurt ist eine sehr "dicke" Joghurtart. Er schmeckt top, hat eine cremige Textur und ist reich an vielen Nährstoffen. Am besten nimmst du die ohne Zucker.
Gefrorener griechischer Joghurt - 4g pro 100g
Dieser süße Leckerbissen ist kalt und cremig wie Eis, enthält aber etwa doppelt so viel Protein. Wir empfehlen eine Marke mit möglichst wenig Zucker.
Schweizer Käse - 25g pro 100g
Schweizer Käse gibt es in jedem Supermarkt. Passt perfekt aufs Abendbrot und ist günstig.
1,5%-Prozent-Milch - 3,5g pro 100ml
Milch enthält ein wenig von fast jedem einzelnen Nährstoff, der vom menschlichen Körper benötigt wird. Sie ist besonders reich an Kalzium, Phosphor und Riboflavin (Vitamin B2).
Harzer Käse - 28g pro 100g
Geschmacklich wahrscheinlich am ganz unterem Ende dieser Liste ist der Harzer Käse. Mit unglaublichen 28g durfte er aber natürlich nicht fehlen.
Quark - 12g pro 100g
Die wohl günstigste Eiweißquelle, die du bekommen kannst. Ein Becher Magerquark mit 500g gibt es für unter einem Euro und hat ganze 60g Eiweiß. Tipp: Gemixt mit Joghurt und Wasser lässt es sich einfacher verzehren.
Hüttenkäse - 11g pro 100g
Hüttenkäse ist eine Käsesorte, die sehr fettarm und kalorienarm ist. Der Käse kommt mit Kalzium, Phosphor, Selen, Vitamin B12, Riboflavin (Vitamin B2) und verschiedenen anderen Nährstoffen.
Fleisch
Roastbeef - 24g pro 100g
Roastbeef ist magerer, als man denkt, und höher an Aminosäuren als andere Produkte der Feinkosttheke.
Schweineschnitzel - 22g pro 100g
Ein klassisches Schnitzel ist auch eine gute Proteinquelle. Die panierten Varianten oder das Cordon Bleu haben viel Fett. Daher aufpassen.
Putenbrust - 23g pro 100g
Putenbrust ist in vielerlei Hinsicht ähnlich wie Hühnerbrust. Es besteht hauptsächlich aus Eiweiß, mit sehr wenig Fett und Kalorien. Es schmeckt gut und ist reich an verschiedenen Vitaminen und Mineralien.
Steak - 25g pro 100g
Ein ordentliches Rindersteak in Medium ist nicht selten ein Lieblingsgericht. Serviert mit Ofenkartoffeln eine perfekte Mischung aus Eiweiß und Kohlenhydraten.
Salami - 23g pro 100g
Der Klassiker auf der Pizza und beim Abendbrot ist die Salami. Diese Wurst vom Schwein enthält gleichzeitig auch viel Fett. Also Vorsicht.
Hackfleisch - 14g pro 100g
Nicht nur reich an Protein, sondern auch an Kreatin. Im Vergleich zu den anderen Fleischarten hat Hackfleisch relativ wenig Eiweiß und viel Fett.
Chorizo - 24g
Auf der Suche nach guten proteinreichen Lebensmitteln zum Frühstück? Diese gewürzte Schweinswurst kann Rührei in eine sehr aromatische (aber auch fettige) Mahlzeit verwandeln. Es eignet sich auch hervorragend zum Mittag- oder Abendessen in Nudelgerichten, Suppen und Salaten oder klassische zum Brot.
Hühnerbrust - 31g pro 100g
Hühnerbrust ist eines der beliebtesten proteinreichen Lebensmittel. Wenn du es ohne die Haut isst, kommt die Mehrheit der Kalorien aus purem Protein. Hühnerbrust ist auch sehr einfach zu kochen und schmeckt gut, wenn man es richtig macht.
Lamm - 25g pro 100g
Es ist eine Art von rotem Fleisch, das reicher an Eisen ist als Huhn oder Fisch und viele Vitamine und Mineralien zu bieten hat.
Speck - 37g pro 100g
Eier mit Speck ist wohl nicht das gesündeste Frühstück aber immerhin hat Speck unglaublich viel Eiweiß, nämlich ganze 37g pro 100g.
Speckwürfel - 19g pro 100g
Schmeckt wunderbar als Beilage für alle möglichen Gerichte - egal ob Salat oder mit Ei und Brot. Ansonsten sind sie dem normalem Speck natürlich sehr ähnlich.
Fisch
Thunfisch in der Dose - 25g pro 100g
Eine Dose Thunfisch mit einem Löffel Olivenöl schmeckt nicht nur gut, sondern hat auch gleich eine ganze Menge Eiweiß (und gesunder Fett). Entweder in Eigensaft eingelegt (ohne Fett) oder in Öl (mit Fett).
Heilbutt - 20g pro 100g
Unter den Weißfischarten dominiert Heilbutt, wenn es um muskelaufbauendes Protein geht.
Lachs - 20g pro 100g
Lachs gilt als fetter Fisch, d.h. er ist voll von Omega-3-Fettsäuren. Er ist nicht so budgetfreundlich wie einige andere Fische aber geschmacklich ganz oben dabei.
Thunfisch - 29g pro 100g
Thunfisch ist eine weitere sehr beliebte Fischart. Er ist sowohl fettarm als auch kalorienarm, sodass das, was übrig bleibt, meist nur Protein ist. Wie andere Fische ist auch Thunfisch sehr reich an verschiedenen Nährstoffen und enthält eine gute Menge an Omega-3-Fetten.
Makrele - 19g pro 100g
Sowohl die Filet- als auch die Konservenversion dieses öligen Fisches sind super Proteinquellen.
Oktopus - 20g pro 100g
Nicht jedermanns Sache. Dennoch eine gute Proteinquelle. Gefrorener Oktopus hat gegenüber frischem einen Vorteil, da der Gefrierprozess das Fleisch zart macht.
Muscheln - 10g pro 100g
Wahrscheinlich eher was für den Urlaub am Meer. Perfekt für eine gesunde aber trotzdem leckere Mahlzeit, die nicht auf die Hüften schlägt.
Sardinen - 15g pro 100g
Dieser Fisch ist bemerkenswert preiswert in der Dosenvariante und enthält Omega-3-Fette, sowie Protein. Perfekt zum Brot. Achtung salzig.
Shrimps - 20g pro 100g
Sie sind kalorienarm aber reich an verschiedenen Nährstoffen, darunter Vitamin B12. Garnelen enthalten natürlich auch viele Omega-3-Fettsäuren.
Pflanzliche Lebensmittel
Nudeln - 5g pro 100g
Kaum jemand, der Nudeln nicht lecker findet. Egal für welche Nudelvariante du dich entscheidest, sie sind alle eine gute Eiweißquelle, ohne Fett, mit ganz viel Kohlenhydraten.
Haferflocken - 14g pro 100g
Haferflocken gehören zu den gesündesten Getreidesorten der Welt. Sie sind mit gesunden Ballaststoffen, Magnesium, Mangan, Thiamin (Vitamin B1) und vielen anderen Nährstoffen ausgestattet.
Vollkornbrot - 5g pro 100g
Wenn Brot, dann Vollkornbrot. Es hält länger satt und ist gesünder als Weißbrot. Gepaart mit Ei oder Wurst, kommst du außerdem auf eine ordentliche Portion Eiweiß, mit minimaler Anrichtungszeit.
Linsen - 9g pro 100g
Sie sind reich an Ballaststoffen, Magnesium, Kalium, Eisen, Folsäure, Kupfer, Mangan und verschiedenen anderen Nährstoffen. Linsen gehören zu den weltweit besten Quellen für pflanzliches Eiweiß und sind eine ausgezeichnete Nahrung für Vegetarier und Veganer.
Edamame - 11g pro 100g
Bekannt aus japanischen Restaurants können sie auch tiefgefroren gekauft werden. Sie kommen mit einen Schuss Ballaststoffe, Vitamine und Mineralien und schmecken super mit frischem Zitronensaft oder einer Prise Salz.
Tofu - 8g pro 100g
Besonders beliebt bei Veganern. Richtig zubereitet kann es sehr lecker schmecken und in den unterschiedlichsten Gerichten Verwendung finden.
Erdnussbutter - 25g pro 100g
Die gesündere Alternative zu Nutella ist die Erdnussbutter. Sie ist nicht nur proteinreich, sondern hat auch noch viele gesunde Fette in sich.
Bohnen - 24g pro 100g
Bohnen sind eine sehr billige aber auch gesunde vegetarische Proteinquelle. Sie sind auch an Ballaststoffen und gibt es unterschiedlichsten Varianten.
Grüne Erbsen - 5g pro 100g
Erbsen enthalten viel Protein, Ballaststoffe und andere Nährstoffe. Erbsen sind preiswert und können in vielen Rezepten verwendet werden.
Nüsse Mix - 20g pro 100g
Nüsse wie Erdnüsse, Cashewnüsse und Mandeln sorgen für eine knackige Art, mehr Protein und gesunde, ungesättigte Fette in deine Ernährung aufzunehmen. Wir empfehlen die ungesalzenen Varianten.
Quinoa - 13g pro 100g
Quinoa ist ein Samen/Korn, das derzeit zu den beliebtesten Supernahrungsmitteln der Welt gehört. Es ist reich an vielen Vitaminen, Mineralien und Ballaststoffen und ist mit Antioxidantien angereichert.
Sonstige
Eier - 6g pro 1 großes Ei
Ganze Eier gehören zu den gesündesten und nahrhaftesten Lebensmitteln der Welt. Sie sind vollgepackt mit Vitaminen, Mineralien, gesunden Fetten, Augenschutz-Antioxidantien und Hirnnährstoffen, von denen die meisten Menschen nicht genug bekommen. Ganze Eier sind reich an Proteinen, aber Eiweiß ist fast reines Protein.
Weight Gainer - 49g pro Portion (mit dem )
Mit fast 50g Eiweiß pro Portion ein richtiger Eiweißbrecher! Weight Gainer eignen sich besonders gut für Personen, denen es schwer fällt zuzunehmen. Sie sind gepaart mit vielen Kohlenhydraten, oftmals auch mit Vitaminen und Mineralstoffe und können bis zu 1200 kcal pro Portion enthalten.
Was in keiner eiweißreichen Ernährung eines jeden Fitnessgängers fehlen sollte, ist ein gutes Proteinpulver. Das hilft dir bei deiner täglichen Zielerreichung der benötigten Eiweißmenge. Unsere Empfehlung:
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