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25 Delicious High-Protein Foods to Eat

Protein Rich Foods
Protein Rich Foods

Protein is essential for every living organism, it is an essential macronutrient. Protein makes up building blocks of organs, muscles, skin, hormones and practically everything that is essential in your body. 

Therefore, everyone must incorporate a considerable amount of protein in their diet. 

Including protein in your diet has numerous advantages, including muscle building, weight reduction, and feeling more satisfied after eating. A diet high in protein likewise brings down blood pressure, battles diabetes and many more. 

The recommended everyday consumption for protein is 46 grams for ladies and 56 grams for men.

List of foods rich with protein:


1. Peanut Butter:

The high amount of protein and healthy oils present in peanut butter helps in weight reduction and diabetes. 

You can eat it directly or can use as a spread on slices of bread and toasts to boost your protein intake. You can also make peanut butter smoothies or can add it to protein shakes. Either way, it’s a healthy and tasty vegetarian option for plenty of proteins.

Protein content: 2 tablespoons of peanut butter contain 7.7 grams of protein and 188 calories.

2. Cottage Cheese (Paneer):

Paneer is a tasty, inexpensive, and healthy food item. In addition to providing protein for muscles, it also contains calcium for healthy bones. You can take it with vegetables or can add to salads. 

Protein content: 100 gms of paneer contains 18 grams of protein and 265 calories.

3. Greek Yogurt

Greek Yogurt is a thicker and creamier type of yogurt and is different from normal yogurts. Apart from protein, it also contains calcium and vitamin B12. Vitamin B12 is essential for the production of red blood cells and brain functioning. And Calcium is healthy for the bones. 

Protein content: 100gms of Greek yogurt contains 10 grams of protein and 130 calories.

4. Chicken Breast

Consumption of chicken breast has numerous benefits for people of all age groups. It is especially compulsory for individuals who have a higher protein and calorie need.

Protein content: 100 gms of chicken breast contains 31 grams of protein and 165 calories.

5. Almond

Almonds are popular to reduce cancer risk and heart disease. They also help lower cholesterol levels.

Protein content: 10 almonds contain 5.9 grams of protein and 161 calories.

6. Walnut

Walnuts are a good source of copper that increases bone mineral density and prevents osteoporosis. And walnuts also contain magnesium that can help cure epilepsy(nerve cell activity in the brain is disturbed, causing seizures).

Protein content: 1 cup of sliced walnuts contains 18 grams of protein and 765 calories.

7. Cashew

Cashew contains copper and iron that helps in the formation of red blood cells. Cashews are also very healthy for your eyes. They are an excellent source of magnesium, a mineral that is required for body function.

Protein content: 30 grams of cashews contains 5.1 grams of protein and 157 calories.

8. Soybean

Often considered as the most healthy bean, Soybean has the highest protein content amongst all plant sources. It is also rich with essential amino acids. Soybean also contains iron and calcium that are required for optimum health.

Protein content: 100 gms of soybeans contains 36 grams of protein and 446 calories.

9. lentils (Daal)

Lentils are rich in folic acid, fiber, and potassium and are great for heart's health.

Protein content: 100 gms of lentils contains 9 grams of protein and 116 calories. 

10. Kidney Beans (Rajma)

Kidney beans are rich in vitamin B1 that improves memory and also prevents Alzheimer’s. Kidney beans also contain molybdenum that detoxifies the body.

Protein content: 100 gms of them contains 24 grams of protein and 333 calories.

11. Oats

Oats are rich with protein and are also good sources of soluble fiber, which helps to prevent heart disease. They also improve digestion.

Protein content: 1 cup of oats contains 26 grams of protein and 607 calories.

12.  Chickpeas(Kabuli Chana)

Chickpeas are a form of complex carbohydrate that the body slowly digests for energy. They are rich in protein and fiber. The high fiber also improves digestion and prevents any digestive problems.

Protein content: 1 cup of chickpeas contains 15 grams of protein and 269 calories.

13. Brussels Sprouts

Brussels sprouts are loaded with vitamins, minerals, fiber, and proteins. These sprouts also contain some essential organic compounds that have effective anticancer properties.

Protein content: 1 cup of the sprouts contains 3 grams of protein and 38 calories.

14. Broccoli

One of the best high protein vegetables, Broccoli is considered one of the best foods to fight cancer. Broccoli is also a great source of fiber, especially soluble fiber. Broccoli is also an excellent source of vitamin K that improves bone health.

Protein content: 100gms of broccoli contains 2.8 grams of protein and 34 calories.

15. Sweet Corn

Sweet corns are low in fat and is a decent source of protein. Sweet corn also contains potassium and vitamin A.

Protein content: 100gms of Sweet corn contains 3.2 grams of protein and 86 calories.

16. Coconut

Coconuts are rich with nutrients, both coconut water and coconut pulp are highly nutritious. Coconut water offers a handful of health benefits and is highly recommended, especially during the summer season.

Raw coconut is also rich in medium-chain triglycerides, which helps in weight loss.

Protein content: 1 medium coconut pulp contains 13.2 grams of protein and 1405 calories.

17. Banana

Banana is a good source for protein and is also very good sources of potassium. It helps in lowering blood pressure. Bananas also contain fiber that can prevent heart disease and diabetes. 

Protein content: 1 banana contains 1.5 grams of protein and 121 calories.

18. Cauliflower

Cauliflower is rich in choline. This nutrient sharpens memory and learning, improves sleep, and helps with better muscle coordination. The vitamin K present in the Cauliflower promotes stronger bones. Cauliflower also has a high fiber and water content, which prevents constipation and reduces the risk of colon cancer.

Protein content: 1 large cauliflower head contains 16.6 grams of protein and 210 calories.

19. Green Peas

Green peas are rich in numerous nutrients, including protein,  iron, copper, zinc, calcium, manganese, and vitamin K

Protein content: 1 cup of green peas contains 9 grams of protein and 134 calories.

20. Barley

Being rich in fiber, barley improves digestion and weight loss and helps control blood sugar and cholesterol.

Protein content: 1 cup of barley contains 23 grams of protein and 651 calories.

21. Milk

Milk is highly nutritious and is an excellent source of good-quality protein. Milk contains tincture of almost every single nutrient needed by the human body and can provide several essential health benefits.

Milk is high in calcium, phosphorus and vitamin B2.

Protein content: 1 whole cup of milk contains 8 grams of protein and 149 calories.

22. Fish (All Types)

Fish is incredibly healthy, It is loaded with essential nutrients. Research shows fishes to be very high in heart-healthy omega-3 fatty acids.

Protein content: 180 grams of fish contains 32 gms of protein and 180 calories.

23. Eggs

The egg is one of the inexpensive protein sources. They are rich in vitamins, minerals, healthy fats, antioxidants, and brain nutrients. Whole eggs are among the healthiest and nutritious foods on the planet.

Protein content: 1 whole egg contains 6 grams of protein and 78 calories.

24. Tofu (Soya Paneer)

Tofu is a great alternative to meat. Apart from proteins, tofu is also rich in magnesium, iron, and other essential nutrients. Like other soy foods, tofu reduces heart diseases by lowering bad cholesterol and promoting good cholesterol.

Protein content: 100gms of tofu contains 8 grams of protein and 76 calories.

25. Quinoa

Quinoa is a seed and is considered to be a superfood. It is loaded with vitamins, minerals, and fiber, and is rich with antioxidants. The seeds contain plant compounds quercetin and kaempferol, which carry anti-inflammatory and anticancer properties.

Protein content: 1 cup of the Quinoa seeds contains 24 grams of protein and 626 calories.
25 Delicious High-Protein Foods to Eat 25 Delicious High-Protein Foods to Eat Reviewed by Piyush Narayan on December 21, 2018 Rating: 5

1 comment:

  1. hi piyush,

    really nice information, been looking for this topic for a long time.

    ReplyDelete

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