Healthy Protein rich Foods


Protein is a nutritious substance that provides energy to the human body and repairs the body. It is fabricated of small molecules that we called Amino acids. Amino Acid is the part of our body's building blocks. We need 21 amino acids, 12 of which our body builds itself and the remaining 9 amino acids we have to take from food. These 9 essential amino acids are obtained by food.

Essential Amino acids

These are consumed by food. In these amino acids such as histidine, isoleucine, leucine, lysine, threonine, valine, methionine, phenylalanine, tryptophan etc.

Non-Essential Amino acids

These amino acids are produced by our body, these amino acids include such as alanine, asparagine, aspartic acid, and glutamic acid.

Protein is very important for our body and there are four different types of macromolecules, in addition to carbohydrates, lipids, or fats and nucleic acids, such as DNA and RNA. Our body requires a lot of proteins in addition to carbohydrate, and fat. Protein is very important for the growth of our body, every part of our bodies such as hair, muscles, skin, and nails have protein. This is the second important nutrient after water, which is found in our body. Meat, chicken, eggs, fish, nuts, and seeds have a higher protein content than many plant-based sources.

Best High Protein-rich foods

Vegetarian Protein List

1. Milk

'Milk' is a very good source of calcium as well as protein, carbs, fat, and all other essential minerals and vitamins. In every 100 ml of milk, there is 3 gm of protein, 4 gm of fat, 5 gm of carbs and essential vitamins and minerals. There are two types of protein found in milk; Casein and whey protein, both are considered high-quality proteins.

2. Almonds

'Almonds' contains lots of healthy fat, protein, fiber, Vitamin-E, and magnesium. One almond contains 0.25 gm of protein and, eating 10 almonds provides you about 2.5 gm of protein. Almonds deliver a massive amount of nutrients and they are loaded with antioxidants. Almonds are the world's best source of Vitamin-E. Eating almonds every day can help raise HDL cholesterol or "good" cholesterol levels. They boost your energy level also.

3. Peanut Butter

In 100 gm 'Peanut butter', there is 25 gm of protein. Peanut butter contains 190 calories and 16 gm of fat per serving. Peanut butter is a great source of protein. Some people have peanut butter for breakfast, as it contains calories that give you lots of energy in the morning. It has 2 gm of fiber in two tablespoons of peanut butter. Fiber can helps to keep our digestive system healthy. Peanut butter also contains about 49 gm of magnesium, which is good for muscle recovery, mental health and also good for bone building.

4. Oats

'Oats' is another good source of protein, as well as a healthy source of fat and carbohydrate. 100 gm of oats contain 16 gm of protein, 60 gm of carbs, 389 calories, and 6.9 gm of fat. You can take oats to fulfill the daily requirements of protein.

5. Brown bread

Nowadays bread is a favorite breakfast that many people use in the food. 'Brown bread' is a great choice for protein. 100 gm of Brown bread contains 12 gm of protein, 48 gm of carbs and 8 gm of healthy fat.

6. Broccoli

'Broccoli' is a source of vitamin-C, vitamin-A, folic acid, calcium, and fiber. If you want to become healthier than eat healthier and broccoli should be at the top of your grocery list. It has a great ability to boost your immunity. 1 cup of chopped raw broccoli contains 2.57 gm of protein. You can take broccoli in soups and salads.

7. Greek yogurt

'Yogurt' comes from the milk which is a good source of protein. A 100 gm protein gives you 10 gm of protein, 12 gm of carbs, 1.2 gm of fat and other nutrients found in dairy foods like calcium, vitamin B-2, potassium, and magnesium.

8. Tofu

'Tofu' is made from soybeans which are also a good source of protein and a 100 gm of tofu contains 16 gm of protein, 8 gm of carbs, and 2 gm of fat. Tofu has many health benefits as it improves metabolic rate, helps in strengthening bones, and reduce the risk of anemia.

Non-vegetarian Protein List

1. Eggs

We all know about 'Eggs' and about protein inside them. There are many nutrients in the egg, it also contains protein, vitamins and other minerals.The egg is a good source of protein and amino acids. One whole egg contains 6 gm of high-quality protein and 78 calories. Eggs are also rich in Vitamin-A, D, E and Folate and many other minerals. Egg contains essential amino acids which help to recover our muscle and also help to build muscles.

2. Chicken Breasts

One of the most nutritious ways to make a 'chicken breast' is to boil it. Boiled chicken is quite versatile and can be eaten like this; can be added in salad and can be used to make Tacos and Fajitas. A 100 gm chicken breast contains approx 31 gm of protein, 165 calories, 3.6 gm of fat and 1 gm of saturated fat. Chicken breast is the best source for those who do heavy workouts in the gym, it maintains muscle mass and healthy metabolism.

3. Seafood

If you are non-vegetarian then you would love to eat seafood. Eating seafood's has many advantages and the biggest benefit is the protein found in seafood. High source of protein are pork, chicken, and beef but the fish are also not less, fish contain plenty of protein. In addition, the fat accumulated is also very low. It enhances blood pressure, obesity, skin care, and eyesight.

4. Turkey

Just like chicken is high in protein, 'Turkey' is also high in protein and many nutrients like selenium, phosphorus, and riboflavin. Turkey is lower in calories and fat but higher in protein. A 100 gm turkey contains approx 29 gm of protein, 3.6 gm of fat, and 1 gm of saturated fat. Turkey has many health benefits as it helps in controlling blood sugar levels, a rich source of protein, lower cholesterol, enhance immunity, and improves heart health.

5. Mutton

An 85 gm of roasted mutton contains 199 calories, 28 gm of protein or 56 percent of the daily value, in each 3-ounce serving. Eating goat's meat increase your body's immunity. There is a good amount of zinc in it. It keeps the diseases away from your body. 'Mutton' is rich in iron, zinc, selenium, and many vitamins like A, B, and D are commonly found in meat.

6. Pork

'Pork' is also a good source of protein and provides several important vitamins and minerals. It is low in saturated fat and a good source of potassium.


You can also use protein supplements to meet your protein requirements. There are many people who are busy with their work and do not get time to take a proper diet to fulfill their protein requirements. They can take protein supplements to meet the protein need in daily life.

Previous Articles

1. Vitamin types and sources

2. Healthy diet plan

NoteThe material in this site is intended to be of general information use and is not intended to constitute medical advice, probable diagnosis, or recommended treatment. I kindly request you to consult with your healthcare professional for any kind of opinions or recommendations regarding to your symptoms or other related medical conditions.

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