Quality protein sources and how to combine them
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Eggs, chicken breast, tuna, dairy, legumes with grains: the most cost- and bioavailability-efficient options.
Not all protein is equal. Quality depends on the essential amino acid profile, digestibility (DIAAS), and the anabolic response it triggers.
Best animal protein sources
| Food | Prot/100 g | €/30 g prot (approx.) |
|---|---|---|
| Chicken breast | 23 g | 0.85 |
| Whole egg | 13 g | 0.70 |
| Canned tuna | 25 g | 1.10 |
| 0% Greek yogurt | 10 g | 0.80 |
| 0% cottage cheese | 11 g | 0.55 |
| Pork loin | 22 g | 0.95 |
| Whey concentrate | 78 g | 0.30 |
Powerful plant-based sources
- Firm tofu: 12-15 g/100 g, complete profile.
- Tempeh: 19 g/100 g, higher bioavailability thanks to fermentation.
- Textured soy (rehydrated): 12 g/100 g.
- Legumes + grains: complement amino acids (lentils + rice = complete profile).
- Seitan: 25 g/100 g (but low in lysine; combine with legumes).
Vegan diet
It's entirely possible to hit 2 g/kg on a vegan diet, but it takes planning: tofu, tempeh, seitan, legumes, textured soy, and a plant-based protein supplement (pea or rice). Add 10-20% to your total target to account for lower digestibility.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Proteína.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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