Protein
Protein supplies amino acids for muscles, enzymes, hormones and the immune system.
What the body needs it for
- Builds and maintains muscles, skin and organs
- Is needed for enzymes and hormones
- Supports the immune system
How much you need
Adults: 0.8 g per kg of body weight, from 65 years 1.0 g (DGE). Active people often need more.
Good plant sources
Content per 100 g, rounded. Values vary by variety and product.
- Hulled hemp seedsapprox. 30 g
- Pumpkin seedsapprox. 30 g
- Seitanapprox. 25 g
- Lentils, dryapprox. 24 g
- Tempehapprox. 19 g
- Tofuapprox. 14 g
- Oatsapprox. 13 g
How to make the most of it
- Spread protein over several meals.
- Combine pulses and grains over the day.
- Calculate your needs with the protein calculator.
Matching recipes
Tempeh bowl with spelt, edamame and peanut dressing
Crispy pan-fried tempeh on spelt with edamame, red cabbage, carrot, cucumber and avocado, topped with a creamy peanut and lime dressing.
Crispy baked tofu with broccoli and peanut sauce
Golden tofu cubes and broccoli from the oven tray with a creamy peanut and lime sauce – little effort, lots of protein.
Wholewheat spaghetti with lentil bolognese
A hearty bolognese made with red lentils, vegetables and tomatoes, served with wholewheat spaghetti – filling, high in fibre and family-friendly.
Tofu scramble with spinach on wholegrain spelt bread
A savoury breakfast in 20 minutes: spiced tofu scramble with spinach and tomatoes on toasted wholegrain bread.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values