A protein-rich food is especially useful when it is eaten regularly in an appropriate portion. A ranking per 100 grams can help with shopping, but is not yet a meal plan. Dry lentils, cooked lentils and ready-made lentil soup, for example, provide different bases for comparison.
Five portions as a starting point
The following selection uses rounded reference values from the German Nutrition Society's protein FAQ. The stated preparation methods and serving sizes are part of the information. These are not laboratory values for the products in your refrigerator. [1]
| Food | Portion | Approximate protein |
|---|---|---|
| Tofu, cooked | 100 g | 16 g |
| Lentils, cooked | 120 g | 11 g |
| Oats | 60 g | 8 g |
| Hen's egg | 60 g | 7 g |
| Soy drink | 200 ml | 7 g |
The rows deliberately use different serving sizes. When buying a particular product, its current label matters, especially for seasoned tofu, ready-made dishes or different plant drinks. A similar product name does not guarantee identical composition.
Three meals rather than five compulsory products
One breakfast idea is to combine oats with a suitable soy drink and fruit. According to the table, the example portions of the first two ingredients together provide about 15 grams of protein. This is a calculation for orientation, not a complete nutritional analysis or a recommendation for everyone.
For a main meal, cooked lentils work with vegetables and a side dish. Tofu can form part of a vegetable stir-fry. Eggs can be included in a bread-based meal in a non-vegan diet. These suggestions are not physically tested recipes and do not all need to be used on the same day.
How much protein is meant overall?
The DGE recommends 0.8 grams of protein per kilogram of body weight daily for healthy adults under 65; from age 65 it gives an estimated adequate intake of 1.0 gram. These reference values apply to normal weight and are not individual instructions for illnesses or every athletic workload. [2]
A hypothetical calculation for a healthy, normal-weight adult under 65 weighing 70 kilograms gives 56 grams a day. This calculation is neither an upper limit nor a muscle-building program. Do not replace a medically or nutritionally prescribed plan with this general number.
A small inventory makes shopping easier
Record which protein source normally appears at breakfast, lunch and dinner. If one is often absent from a meal, first look for an uncomplicated addition from familiar foods. This makes shopping a specific solution rather than a collection of especially high package figures.
Allergies, tolerance, price and preparation effort also count. A large portion of an intolerable food is not a better choice merely because it supplies a lot of protein on paper. A diet restricted because of illness requires individual advice.
Frequently asked questions
Are all table values per 100 grams?
No. Each row states its own serving size.
Can I directly compare dry and cooked lentils?
Not without considering their different water absorption and reference quantities.
Do I necessarily need protein powder?
The table presents ordinary foods as a starting point. Whether supplementation is needed depends on the whole diet.
Does the example calculation suit every training plan?
No. It explains a general reference value, not individual sports nutrition.
Further reading
More protein-containing foods and simple protein snacks.
Sources
- German Nutrition Society: Protein FAQ and food examples
- German Nutrition Society: Protein reference values
Editorially updated: September 28, 2026. Reference values and our own meal ideas, not an individual dietary calculation.
