Protein Sources¶

SEE AIRTABLE FOR THE UPDATED VERSION: BELOW IS FOR BACKUP ONLY !!!

Legumes, Beans, and Grains (Bio)¶

Name	Protein per 100g (cooked)	Soaking Time	Cooking Time	Protein Type	How to Complete (if incomplete)	Approx. Price per 100g of Protein (Bio)
Chickpeas (Garbanzo beans)	8.9g	8–12 hours	1–2 hours	Incomplete	Combine with rice, quinoa, or whole wheat bread	€0.50
Black beans	8.9g	8–12 hours	1–1.5 hours	Incomplete	Pair with corn, rice, or millet	€0.40
Kidney beans	8.7g	8–12 hours	1–1.5 hours	Incomplete	Mix with barley, pasta, or whole wheat bread	€0.45
Brown beans	8.5g	8–12 hours	1–1.5 hours	Incomplete	Combine with rice, barley, or bulgur	€0.50
Lentils (green, red, yellow)	9.0g	Optional	15–30 minutes	Incomplete	Pair with rice, bulgur, or quinoa	€0.60
Black lentils (Beluga)	9.0g	Optional	25–30 minutes	Incomplete	Pair with rice, oats, or millet	€0.60
Peas (split peas)	8.3g	8–12 hours	1–1.5 hours	Incomplete	Mix with rice, oats, or corn	€0.55
Soybeans	16.6g	8–12 hours	1.5–2 hours	Complete	No need to combine	€0.70
Pinto beans	9.0g	8–12 hours	1–1.5 hours	Incomplete	Combine with corn tortillas, rice, or millet	€0.50
Navy beans	7.5g	8–12 hours	1–1.5 hours	Incomplete	Pair with barley, quinoa, or whole wheat bread	€0.50
Mung beans	7.0g	4–6 hours	45–60 minutes	Incomplete	Combine with rice or millet	€0.60
Black-eyed peas	7.6g	6–8 hours	45–60 minutes	Incomplete	Pair with oats, rice, or millet	€0.50

Name	Protein per 100g (cooked)	Soaking Time	Cooking Time	Protein Type	How to Complete (if incomplete)	Approx. Price per 100g of Protein (Bio)
Rice (white, brown, basmati)	2.7g	Optional	15–45 minutes	Incomplete	Pair with lentils, black beans, or chickpeas	€0.40
Red rice	2.8g	Optional	20–30 minutes	Incomplete	Pair with lentils or chickpeas	€0.50
Quinoa	4.4g	Rinse thoroughly	15–20 minutes	Complete	No need to combine	€0.80
Barley	2.3g	4 hours	45–60 minutes	Incomplete	Pair with kidney beans or split peas	€0.35
Millet	3.5g	Optional	20–25 minutes	Incomplete	Mix with black beans, lentils, or mung beans	€0.50
Oats	2.5g	Optional	10–15 minutes	Incomplete	Combine with lentils or peas	€0.45
Buckwheat	3.4g	Optional	20 minutes	Complete	No need to combine	€0.60
Bulgur	3.1g	Optional	12–15 minutes	Incomplete	Pair with lentils, chickpeas, or black beans	€0.40
Farro	3.5g	Optional	25–40 minutes	Incomplete	Mix with navy beans or peas	€0.50
Corn (including polenta)	3.2g	Optional	30–40 minutes	Incomplete	Pair with black beans or pinto beans	€0.35
Wheat (whole wheat, spelt)	3.6g	Optional	15–20 minutes	Incomplete	Combine with lentils, kidney beans, or chickpeas	€0.40
Rye	2.5g	Optional	35–40 minutes	Incomplete	Mix with lentils or peas	€0.45

Food Item	Protein per 100g	Approx. Price per 100g of Protein (Bio)	Notes
Magere Kwark	8.3g	€0.90	Affordable, versatile, excellent post-workout.
Organic Milk	3.4g	€4.41	A staple, great source of calcium and protein.
Belegen Kaas (Organic)	24.9g	€6.80	High protein density, calorie-dense, use moderately.
Chicken Fillet (Bio)	31g	€2.20	Lean and highly versatile for many dishes.
Organic Beef	28.9g	€4.50	Nutrient-rich but less sustainable than chicken.

Food Item	Protein per 100g	Approx. Price per 100g of Protein (Bio)	Notes
Organic Eggs	13g	~€0.40 per egg (€3 for 6 eggs)	Versatile, nutrient-dense, and sustainable if organic.
Edamame (Soybeans - Frozen Bio)	11g	~€1.80	Plant-based complete protein, easy and delicious snack.
Cottage Cheese (Hüttenkäse, Bio)	11g	~€1.20	Low-calorie, high-protein dairy option. Great with salads or fruits.
Tempeh (Bio)	19g	~€2.50	Fermented soy product, excellent for plant-based meals.
Hemp Seeds (Bio)	31g	~€4.00	Complete protein, nutrient-dense, great for smoothies or salads.