Finding the Best Protein Sources in Germany – An Expert’s Guide

What’s the first thought that crosses your mind when you think of ‘protein’?

Dairy? Supplements? And some may even think ‘strength & muscles’! Isn’t it? I’m sure these words crossed your mind! 

And if you’re someone who lives in Germany, you can already visualize supermarket alleys filled with a gazillion protein sources. Where each product claims to be the most superior source of protein. And in this maze of choices, you end up buying a product that seems’ the most promising.

But what’s the guarantee that the product you picked up with the mention of highest protein is truly healthy? There’s a possibility that it could also be very high in fat & sugar at the same time. Well, it’s time to silence( & clarify) all the doubts about everything protein.  

In this blog, I’ve listed the top 7 protein products that should make it to your grocery shopping cart. Ready to dive in? 

1.  Körniger Frisch Käse(Cheese)

You think about protein sources & the first word that pops in your mind is cheese, isn’t it? Cheese is undoubtedly a great source of high-quality protein. It has the right ratio of essential amino acids that fulfill your body’s requirements. And of course, it’s loaded with precious bone-building calcium. 

Not many people know this – cheese also contains small amounts of minerals & vitamins such as riboflavin (B2), cobalamin (B12) & Vitamin A. 

Though cheese has a good amount of protein – you’ve still got to be careful when buying cheese. Because some brands sell cheese that is very high in fat & salt. If you end up consuming them, then it’ll defeat the health goal & instead up your calorie intake. Since the market is flooded with a zillion varieties of cheese, which cheese should you buy then? 

I strongly recommend buying the körniger frisch Käse. It has 13g of protein & a substantial 0.8g of fat per 100 gms

Tip: Always look for cheese that’s Weniger(fewer) Fett or Leicher (lighter) Fett. 

2. SKYR Yogurt

Yogurt, made from fermented milk, is rich in protein. This protein in return strengthens bone & teeth health. Including this nutritious food in your diet also helps to prevent osteoporosis. That being said, urge the temptation to pick flavored yogurts. Since they’re loaded with sugar. All they’ll do is- contribute heavily to the calorie count more than the protein count. 

Instead, you can pick the SKYR plain, unflavored yogurt. It has about 11g of protein & only 0.2 g fat per 100 gms. 

Along with being healthy, the SKYR yogurt is delicious & creamy too

What makes yogurt a favorite among health guarders is that it’s full of natural probiotics a.k.a good bacteria. These agents help improve gut health. 

3. Soya Flocken

Did you know soya is the most used ingredient in livestock feed? Well, what makes soya so special? 

Soya is packed with health-building plant protein. Several studies have declared soya as the most important protein in the global food chain.

Once you set your foot in the supermarket, you’ll find ample brands selling soya flocken. But I prefer buying soya flocken from Bio dm. It has low fat & high protein.

If you’re a pure vegetarian or a vegan, this should be your go-to protein source. Because every 100 gms of soy has a whooping 41gms of protein

Research suggests that when you include more plant protein (like soya flocken) in your diet it improves your cardiovascular health too. Because sources of plant protein such as soy are cholesterol-free & have negligible saturated fat. As opposed to animal protein foods that are high in saturated fat which may lead to side effects. 

Tip: If you’re a strict vegetarian, you MUST include soy in your diet- after all, it’s the richest source of plant protein. 

So are soya and soya flocken the same? Well, soya is the raw material to make soya flocken. Whole soybeans are steamed & rolled to prepare soya flakes or soya flocken. Many even refer to soya flocken as a de-oiled soya cake! 

4. Coconut milk & Butter

Calling all lactose intolerant people! This is the superfood & (the ultimate) dairy alternative your body needs- the humble coconut! Many refer to it as vegan white meat, thanks to its natural goodness. 

Unfortunately, coconuts have been badmouthed for being high in fat. But in reality, the godsent coconut is packed with healthy fats. Thinking what’s the best way to consume coconut? You can either blend & strain it into milk. Or churn it into butter. The choice is yours! 

Every 100 ml of coconut milk has 1.1g of protein. Research says that coconut is also packed with medium-chained triglycerides (MCTs) which aid weight loss. So if you’re on a weight loss regime, you can eat it regularly.  

Coconut is the tropical fruit you need on your plate to improve your lean muscle mass! 

5. Thunfisch

Have you been enjoying seafood for its delicious taste? (I hear a Yesss!)

But hey, if you truly want to maximize the taste & health quotient of seafood, then Thun Fisch (tuna) should DEFINITELY make it to your plate! 

Well, what’s the big deal about this sleek fish? Well, canned Thun Fisch is: 

  1. Rich in lean protein 
  2. A great supplement of B12 which helps to develop DNA
  3. Low in fat as well as keep you full for longer 

But the meat of the matter is- how much protein does Thunfisch have? 100 g of canned thunfisch has about 25g of protein. 

I always buy
Saupiquet Thunfisch –which is high in protein & low on fat.

6. Tofu Natur

Tofu is prepared from soybean curd. It’s an excellent source of protein for vegetarians & vegans. Apart from being a protein bomb,   studies also suggest that tofu reduces bad cholesterol. 

Research by WebMD says that if you eat 10 ounces of tofu every day, it can lower bad cholesterol by 5%. 

Since tofu is such a versatile ingredient, you can eat it in numerous ways. You can add it to your favorite pizza. Or add it to a boring salad ( trust me it’s gonna make it so yum!). Or you may add it to your winter soup! 

7. Dr. Oetker’s high protein vanilla pudding

If you’re someone who just can’t do without a spoon of dessert, this is GOLD for you! Eiweis (protein) pudding is primarily made up of milk. So it contains all the rich macronutrients of milk. 

What distinguishes protein pudding from other dessert options is that it’s rich in protein & significantly low in sugar. 

I strongly recommend you to try Dr. Oetker’s high-protein vanilla pudding. It has 10 g of protein & a negligible 1.4 g fat per 100 g. Apart from its nutritional value, it’s delicious!

Don’t you already feel empowered to pick the right source of protein? I’m sure you do! 

If you’re someone who lives in Germany and think of protein, do you visualize supermarket alleys filled with a gazillion protein sources – where each product claims to be the most superior source of protein?

But… one thing you gotta bear in mind is moderation is the key to health. Although protein is an exceptional agent to build a healthy body, don’t overdo its consumption. Choose the middle path- not too much, nor too little. Just the right proportion. Got it? 

Which is your favorite product from these 7, that’s making it to your shopping cart? Let me know in the comments!

Written by Disha Shah
Written by Disha Shah

A health and sustainable beauty writer.

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