High-Protein Alkaline Diet: More Protein, Less Acid Load

---

Why protein is everywhere right now

Protein yogurt, protein bars, protein bread: according to the YouGov study “Nutrition 2026”, high protein is one of the three best-known diet trends in Germany. Add to that people who are losing weight or using a weight-loss injection. They are rightly advised to eat more protein so they don’t lose too much muscle as they lose weight.

The German Nutrition Society (DGE) recommends 0.8 g of protein per kilogram of body weight for adults, and 1.0 g from age 65. For weight loss and strength training, 1.2 to 1.6 g is often cited. For a person weighing 75 kg, that is 60 g normally and up to 120 g on the trend. Depending on the source, these extra 60 g of protein mean +25 to more than +50 on your daily acid-base balance.

---

Protein in the PRAL

Protein contains the sulfur-containing amino acids methionine and cysteine. Breaking them down produces sulfuric acid, which your kidneys have to excrete. Animal protein also brings a lot of phosphorus, which is acid-forming as well. Plant protein, on the other hand, usually comes with potassium and magnesium, which offset part of the acid right away. You can read more about the formula in the article PRAL explained.

So for a fair comparison, what matters is not the PRAL per 100 g but the acid load per gram of protein. The table converts both to a serving of 20 g of protein:

Nutrition values and PRAL: Basentracker food database (German Nutrient Database, Bundeslebensmittelschlüssel 4.0, and other sources; see Sources). The last column is calculated from these values and is an estimate.

Three things stand out. Meat, fish and tofu are surprisingly close together at about +8 to +11 per 20 g of protein; the label “plant-based” alone doesn’t make a protein more alkaline. Dairy and eggs carry more acid: low-fat quark, Gouda and egg reach +15 to +16 because they bring a lot of phosphorus and little potassium per gram of protein, and soy protein powder tops the list at +18.3. And legumes have a clear advantage: lentils and chickpeas have a much lower acid load per gram of protein, and kidney beans are close to zero.

---

How many vegetables offset 20 g of protein

A serving of 20 g of protein from meat or fish adds about +9; from quark, egg or cheese, about +15. This is how much it takes to offset +10:

• 80 g spinach (−12.2 per 100 g), about a large handful, fresh or as a side
• 150 g potatoes (−6.5 per 100 g), a small side
• 160 g banana (−6.4 per 100 g), one large banana
• 160 g broccoli (−6.1 per 100 g raw); boiled (−1.3), it would take 800 g
• 520 g apple (−1.9 per 100 g); fruit alone is rarely enough

In practice, this means a plate of chicken, potatoes and vegetables is balanced. A protein shake with soy powder and milk as a snack is not. It needs a banana or berries on the side.

---

High-protein and balanced: a sample day with about 120 g of protein

• Breakfast: 250 g low-fat quark with 150 g berries and a banana
• Lunch: lentil and vegetable curry (250 g cooked lentils, 200 g spinach, 150 g tomatoes), 150 g rice
• Afternoon: two eggs, half a cucumber, one bell pepper
• Dinner: 150 g salmon with 250 g potatoes and 200 g broccoli
• Drinks: water, coffee, herbal tea

The day provides about 120 g of protein, and the balance is still around −12, because every protein serving comes with an alkaline side. Without the fruit, spinach, tomatoes, potatoes and broccoli, the same day would be around +49. You can work through your own meals the same way in the PRAL calculator.