Be it a fitness enthusiast, a regular working man/woman, or even kids; we all need the right amounts of protein in our body to keep it going. Protein is the building block of our skin, organs, hormones, and muscles. While children need it for proper growth, adults need it to repair and maintain the body tissues. Thus we’ve curated a list of protein rich foods that can help you consume the right amounts of proteins daily.
Gym trainers recommended the intake of the best protein food because not only do they help in losing belly fat but also accelerate the process of muscle gain and strength building. In general terms, protein helps in lowering blood pressure and diabetes.
High Protein Rich Foods List
Eggs are the best food item that one must take and enjoy a lean body in the best manner. It also has several vitamins, minerals, iron, and other nutrients that are essential for the body.
- Protein content: 1 large egg (50g) has approx. 7g proteins
- Ideal consumption (per day): 1 to 2 eggs in a day is enough
- Best way to consume: Boiled or half baked
They’re high in fiber, vitamin E, manganese, and magnesium, among other minerals. Almonds are also included in the protein foods list for those who have to keep a check on daily recommended intake.
- Protein content: 280 gms of almonds contain 28 gms of protein.
- Best way to consume: Raw or soaked in water
- Ideal consumption (per day): 10-12 almonds
One of the finest food, most accessible, and popular sources of Protein is Milk. Besides, it is also a good source of vitamin A and vitamin D.
- Protein content: 300 ml (1 cup) of cow’s milk (skimmed/whole/low-fat) has 276-352 mg protein
- Best way to consume: Boiled milk, without adding sugar or any artificial flavors.
- Ideal consumption (per day): A daily intake of 200ml (one glass of milk) is sufficient for an adult.
Oats are high in carbohydrates and fiber, especially the strong beta-glucan. They also have a higher protein and fat content than other grains. Oats are one of the healthiest protein rich food for vegetarians.
- Protein content: A big bowl of oats consists of 11.1gms of protein.
- Best way to consume: With milk
- Ideal consumption (per day): It is recommended that you must have only 1 medium cup of oats.
5. Chicken Breast
Vitamin B, vitamin D, calcium, iron, zinc, and small quantities of vitamin A and vitamin C are found in chicken breast.
- Protein content: 100gms of the chicken breast consists of 15gms of protein
- Best way to consume it: It can be eaten roasted or grilled and if consumed without the skin, most of its fat will come through the proteins it contains.
- Ideal consumption (per day): 1 piece that is properly cooked without oil, you can take it two times a day.
Yoghurt, another dairy product, is an excellent source of calcium, protein, phosphorus, potassium, and vitamins B2 and B12.
- Protein content: 100g of plain, low-fat yoghurt contains 10g (approx.) proteins
- Best way to consume: Low-fat yoghurt, without any added sugar or toppings
- Ideal consumption (per day): One cup
Quinoa is one of the few plant foods that contain an abundant amount of essential nutrients such as amino acids and proteins. It is gluten-free and also one of the most accessible, high protein rich vegan food.
- Protein content: 29ml of plain, low-fat Quinoa contains 310 mg (approx.)
- Best way to consume: Low-fat Quinoa, without any added sugar or toppings
- Ideal consumption (per day): 1 cup
8. Lean Beef
Lean beef has a lot of protein, as well as highly accessible iron, vitamin B12, and other essential minerals. Beef is a good choice for those who are following a low-carb diet.
- Protein content: Lean sirloin steak has 25 gms of protein and 186 calories per 3-ounce (85-gram) portion.
- Ideal consumption (per day): Small quality or a small bowl
- Best way to consume: Properly cooked
9. Pumpkin Seeds
Pumpkin seeds are edible seeds found in pumpkins and are the best high protein rich vegetarian food. Many nutrients, such as iron, magnesium, and zinc, are abundant in them.
- Protein content: 200gms of pumpkin seeds offer 20gms of protein.
- Ideal consumption (per day): 9 grams of protein and 158 calories per ounce (28 grams)
- Best way to consume: Soaked and boiled
Broccoli is a nutritious vegetable that contains vitamins C and K, as well as fiber and potassium. It also contains bioactive elements that may aid in cancer prevention. When compared to most vegetables, it has a high protein content.
- Protein content: 91g of broccoli provides 3g of proteins
- Ideal consumption (per day): 1 bowl in lunch
- Best way to consume: In salad as raw
Protein, fiber, and magnesium are all abundant in peanuts. Peanut butter has a lot of protein, but it also has a lot of calories. As a result, you should consume it in moderation.
- Protein content: 100g of peanuts provide 26g of proteins
- Ideal consumption (per day): Only a handful of peanuts is enough
- Best way to consume: Roasted or raw
12. Protein Bars
One of the best sources of protein is the protein bars that are not only delicious to eat but also healthy alternatives to chocolates.
- Protein content: 100g of protein bar consists of 20g of protein.
- Ideal consumption (per day): Only one bar is enough
- Best way to consume: Open and eat
Lentils also include a lot of slow-digesting carbohydrates, and a single cup of lentils may offer almost half of the daily required fiber consumption.
- Protein content: Lentils include 25 grams of protein every 250 mL cup.
- Ideal consumption (per day): A single cup is good for you.
- Best way to consume: Properly cooked
Protein is abundant in chickpeas and most other bean types. Complex carbohydrates, fiber, iron, folate, phosphorus, potassium, and manganese are all abundant in them.
- Protein content: 100g of chickpeas contain 19g of proteins
- Ideal consumption (per day): 1 big bowl of boiled chickpeas is good
- Best way to consume them: Boil them and add a little salt
15. Cottage Cheese
Cheese is to the rest of the world what paneer is to India. Paneer is high in casein, a slow-digesting dairy protein that provides an excellent source of calcium, keeps you satisfied for longer, and aids fat burning.
- Protein content: Per 300 gms cup, cottage cheese has 70 grams of protein.
- Ideal consumption (per day): Just 100gms of paneer is good for you
- Best way to consume: Saute the paneer and add salt to it
16. Green Peas
Frozen green peas also provide protein and fiber, so grab a bag and keep it in your freezer. Pick up the bag and feel the peas to see how frozen they are; if you can feel them, they’re ready to eat.
- Protein content: A big bowl of green peas offers 45gms of protein
- Ideal consumption (per day): a medium-size bowl is enough
- Best way to consume them: Boil them and enjoy them with squeezed lemon
Also Read: Foods To Increase Blood Count
17. Peanut butter
Another delicious delight for you is peanut butter which offers energy and a good amount of protein for your health
- Protein content: 100gms of peanut butter has 20gms of protein
- Ideal consumption (per day): Just one teaspoon
- Best way to consume it: Apply it to brown bread and enjoy
18. Edamame Beans
Edamame beans are unripened soybeans picked before they mature. The beans are high in protein and contain all of the body’s necessary amino acids.
- Protein content: The protein content of half a cup of cooked edamame beans is 9 grams.
- Ideal consumption (per day): One medium-size bowl in enough
- Best way to consume them: Cook them properly and enjoy them with roti or rice
Adding the right amount of protein to your protein rich diet is not an option but a mandate. And with these super simple options, we are sure you can easily make your everyday meal protein-rich now!