20 EIWITRIJKE PRODUCTEN

1. Vlees en gevogelte

  1. Kipfilet – 23g (23g eiwit)
  2. Kalkoenfilet – 22g (22g eiwit)
  3. Runderbiefstuk – 26g (26g eiwit)
  4. Mager rundergehakt – 21g (21g eiwit)
  5. Varkenshaas – 22g (22g eiwit)
  6. Rosbief – 27g (27g eiwit)
  7. Lamsfilet – 25g (25g eiwit)
  8. Gerookte kip – 22g (22g eiwit)
  9. Carpaccio (rund) – 21g (21g eiwit)
  10. Rookvlees – 20g (20g eiwit)

 2. Vis en zeevruchten

  1. Tonijn (vers of blik in water) – 24g (24g eiwit)
  2. Zalm (vers/gerookt) – 20g (20g eiwit)
  3. Makreel – 19g (19g eiwit)
  4. Kabeljauw – 18g (18g eiwit)
  5. Garnalen – 20g (20g eiwit)
  6. Forel – 21g (21g eiwit)
  7. Haring – 19g (19g eiwit)
  8. Sardines (in water/olie) – 24g (24g eiwit)
  9. Scholfilet – 17g (17g eiwit)
  10. Mosselen – 14g (14g eiwit)

 3. Eieren en ei-producten

  1. Hele eieren (1 ei ± 7g eiwit) – 12g (12g eiwit)
  2. Eiwit (vloeibaar of gekookt) – 11g (11g eiwit)
  3. Omelet (2–3 eieren) – ±18–20g (±18–20g eiwit)
  4. Gekookt ei met hüttenkäse (combinatie) – ±17g (±17g eiwit)

4. Zuivel

  1. Skyr naturel – 11g (11g eiwit)
  2. Magere kwark – 10g (10g eiwit)
  3. Hüttenkäse – 11g (11g eiwit)
  4. Griekse yoghurt (10%) – 8–10g (8–10g eiwit)
  5. Parmezaanse kaas – 35g (35g eiwit)
  6. 30+ of 48+ kaas – 25–30g (25–30g eiwit)
  7. Mozzarella (licht) – 18g (18g eiwit)
  8. Ricotta – 11g (11g eiwit)
  9. Roomkaas light – 9–10g (9–10g eiwit)
  10. Melk (mager) – 3,5g (3,5g eiwit)

 5. Plantaardige eiwitbronnen

  1. Tempeh – 19g (19g eiwit)
  2. Tofu (stevig) – 12g (12g eiwit)
  3. Seitan – 25g (25g eiwit)
  4. Edamame (sojaboontjes) – 11g (11g eiwit)
  5. Sojayoghurt (ongezoet) – 4–6g (4–6g eiwit)
  6. Pindakaas (100%) – 25g (25g eiwit)
  7. Amandelen – 21g (21g eiwit)
  8. Pompoenpitten – 30g (30g eiwit)
  9. Lijnzaad – 18g (18g eiwit)
  10. Chiazaad – 17g (17g eiwit)


 6. Peulvruchten (gekookt)

  1. Linzen – 9g (9g eiwit)
  2. Kikkererwten – 8g (8g eiwit)
  3. Zwarte bonen – 9g (9g eiwit)
  4. Kidneybonen – 8g (8g eiwit)
  5. Witte bonen – 7g (7g eiwit)
  6. Sojabonen – 11g (11g eiwit)


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