protein rich food

Protein Rich Food

Protein is important for our body functions and well being. Find VegetarianNon-Vegetarian, and Indian Protein Rich Food which will surprise you with their protein content and you may stop paying for the protein supplements.
Let us start with knowing protein, Its benefits and side effects of excess protein.

What is Protein and Protein Rich Food?

Protein is one of the most important essential nutrients for the body. These are required to build maintain and repair muscles.
Proteins are found everywhere in our body like in all cells, in major structural component of all cells, body organs, hair, skin.
They are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. 

There are nine essential amino acids which humans must obtain from their diet in order to prevent protein-energy malnutrition. They are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.


Protein Rich foods are categories of food which are high in protein. These food provide your body necessary proteins . Food are evaluated not only based on protein content per 100 grams but they also evaluated based on other nutritious values, fat contains, and calories

Benefit Of Protein rich Food

Protein is categories as micro-nutrients as body need it in larger quantity as compared to vitamins and minerals (micro-nutrients). The body does not store protein and we need it supplies form our food and supplements on a regular basis.

  • Here are a few of the benefits of Protein.
  • It builds, repair, and maintains cells which helps to build muscles and strength.
  • Helps in the growth of hair and skin.
  • May lowers body fat.
  • Helps regulate blood pressure.
  • Provide Energy to the body.

21 Protein Rich Food You Should Know

1- Eggs

Eggs are a good source of both micro and macronutrients.
One whole egg contains 6-7 grams of proteins.100 grams of the boiled egg contain 13 grams of protein (approx). Egg white has mostly consist of protein.
Apart from proteins, 100 gms eggs contain 11 gms of Fat, 10% Vitamin A, calcium 5%, Vitamin 21%, Iron 6%, along with other nutrients.
100 grams of the boiled egg contains 155kcal of calories.(1)

Protein rich egg

2- Almonds

protein rich almonds

Almonds are rich in many nutrients and fiber.These are widely used food.

100 grams of almonds contain about 21 gms of protein and 579 Kcal of calories. Almonds are also a good source of other nutrients such as vitamins and minerals.

Total Fat Contains 100 grams of almonds about 49 grams.

Not suitable if you have a nut allergy.(1)

3- Chicken Meat (Non-vegetarian Protein rich Food)

The most widely used nonvegetarian food and are easily available worldwide. Chicken meats contain 24 grams of protein and have 64 grams of water per 100 grams.
Total fat contains are is 12.5 grams per 100 grams with 219 Kcal of calories. Chickens are easy to cook and it is prepared in various ways worldwide.
If you are nonvegetarian this source of protein will definitely be your favorite.(1)

protein rich chicken

4- Oats

oats protein

Commons oats are considered as the most nutritious food grain. 

Oats are associated with lower blood cholesterol when consumed regularly.100 grams of oats contain about 16.5 grams of protein. 

Oats are rich in minerals such as calcium, Zinc, Iron, potassium and some other. It contains 389 kcal and total fat of 6.9 grams per 100 grams. It also contains fibers.(1)

5- cottage Cheese

Cottages Cheese is a healthier form of cheese with much lower fat contains and derived from milk. They are available in wide range of texture and flavors .100 grams of cheese contains 11 grams of protein with fat contains 4.30 grams and 98 Kcal calories. Cotton cheeses are rich in minerals such as calcium, Zinc, Magnesium,Phosphorus, Potassium.

Due to high protein and low-fat cottages cheese are very popular in athletes and bodybuilders. Pregnant women are often advised to take cottages cheese.(1)

protein rich food

6- Greek yogurt

Greek Yogurt also is known as strained yogurt are thicker than yogurt. It contains 10 grams of protein per 100 grams with fat contain 0.4 grams and 59 kcal of

calories. It also contains calcium 11%, potassium 4%. Greek Yogurts are one of the best sources when it comes to total fat content.(1)

7- Broccoli

Broccoli is very popular vegetables which are rich in protein and provides vitamin C, vitamin K, fiber, and potassium.100 grams of broccoli contain 2.8 grams of proteins. Total fat contains is 0.4 grams per 100 grams and has 34 Kcal only which makes it favorite among many athletes and health-conscious people.(1)

protein rich food

8- Tuna (Non-vegetarian Protein rich Food)


Tuna is a saltwater fish and is a very popular type.They are rich in protein and contain 28 grams of protein per 100 grams with 132 kcal of calories. Total fat content per 100 grams is 1.3 grams.

These are a good source of some nutrient and contains omega 3.Tuna is very low in calories and fat, which makes it an almost pure-protein food.(1)

9- Lentils (masoor kee daal)

Widely used in India and the majority of these are supplied to the rest of the world from India and Canada.They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. This plant-based food has 9 grams of protein per 100 gram boiled lentils. It has Total Fat 0.4 g, Total Carbohydrate 20 g and 116

Kcal of calories per 100 grams. When properly consumed it has the same protein as meat.(1)


10- Pumpkin seeds


pumpkin seeds are a good source of B vitamins, magnesium, iron, and protein.

It contains Protein 19 g per 100 grams with Calories 446 Kcal.This food contains a high level of fatty acids. 

Total fat contains is 19 grams per 100 grams.(1) 

11- Turkey (Non-vegetarian Protein rich Food)

Turkey breasts are a good source of protein and widely popular. 

It contained 29 grams of protein per 100 grams with 189 Kcal of calories. With Total Fat 7 g per 100 grams these are quite popular in athletes and bodybuilders. 

Cooked in various ways and available in a wide range of tastes.(1)

protein rich food

12- Shrimp (Non-vegetarian Protein rich Food)

protein rich food

Shrimp are important seafood consumed worldwide and has high protein content.

 You get 24 grams of protein per 100 grams of cooked shrimp. It has Total Fat 0.3 g per 100

.It has 99 Kcal 100 grams and has various nutrients, including selenium and vitamin B12.(1)

13- Brussels sprouts

Brussels sprouts are very popular among vegetarians foods due to their high protein and low on calories which makes it good protein-rich food. 

It contains Protein 3.4 g per 100 grams. Total fat contains 0.3 g and Calories 43Kcal which make it a good health food. 

These Brussels sprouts are high in fiber, vitamin C, and other


protein rich food

14- Peanuts


Also, know as groundnuts, these are a good source of protein.Peanuts are plant-based food with 26 grams of protein per 100 grams. 

It has Total Fat 49 grams and Calories 567 Kcal. It also helps in losing weight in some cases. 

Peanuts are high on calories contents and not suitable for people having a nut allergy.(1)

Some more Indian Protein Rich Food

15- Chickpeas (chana)

Chana is widely used in India in many food items.100 grams of Chickpeas provide Protein 19 g and have Total Fat 6 g. It contains Calories 364 Kcal per 100 grams. These are rich in fiber which is 17 g. These are rich in vitamins B6, C, and minerals such as Magnesium, Calcium, Iron. Chickpeas are great for losing weight since they are loaded with fiber, which keeps you feeling fuller longer.

protein rich food

16- Spinach (Paalak)

Spinach (Paalak)​

Spinach (palak) is a green vegetable and is loaded with nutrients and antioxidants. It contains Protein: 2.9 g per 100 grams. It is also rich in dietary fibers.Spanish isalso, rich Vitamin A and Vitamin E.Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health



Avocado, apart from its protein content it is good source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. It contains 2 grams of protein per 100 grams. It has 7 grams of Dietary fiber and Total Fat of 15 g in 100 grams of avocado. It has Calories 160 kcal per 100 grams.

protein rich food

18- Beetroot (chukandar)

18- Beetroot (Chukandar)​

Beetroots also are known as Sikandar is considered to have great nutrition value. People also take this in the form of juice. It contains Protein 1.6 g and Calories 43 kcal per 100 grams. It has a Dietary fiber of 2.8 g per 100 grams. Beetroot (chukandar) also has major nutrients such as Calcium, Vitamin C, Vitamin B-6, Iron, and Magnesium.


19-kidney beans (raazamen)

Kidney beans (raazamen) are loaded with a lot of nutrients and it contains 24 grams of protein per 100 grams. Higher on calories 333 kcal need to be taken into account. It has Dietary fiber 25 g and Total Fat 0.8 g per 100 grams. These are also rich in Calcium, Vitamin C, Vitamin B-6, Iron along with other nutrition.

protein rich food

20- Soybeans

protein rich food

This plant-based food has good nutritious values. Their oil, milk, and another form which are consumed in different foods. It contains 36 grams of protein with total Total

Fat 20 g per 100 grams. It has Calories 446 is high. Other nutrition includes Calcium, Vitamin C, Vitamin B-6, and Magnesium.

21-Guava (amarood)

Guava is associated with lots of health benefits. Its great source of Vitamin C.It contains Protein 2.6 g with Total Fat 1 g per 100 grams. It may help to lower the blood

sugar and lowering body weight. Guava is also considered as an immunity booster. Eating more guavas may aid healthy bowel movements and prevent constipation

21-Guava (Amarood) ​

Eating too much Protein Rich Food side effect

Having too much protein-rich food will increase your intake. In general, protein are healthy but too much may cause health problems. As our body to not store protein it could end up harming major organs.
Here are a few health issues associated with too many proteins:

  • Kidney stones
  • Bone loss
  • Too much calcium in the bloodstream
  • Liver complications
  • Meat-heavy diets (which are high in protein), such as the carnivore diet, can also be dangerous and increase one’s risk of developing coronary heart disease and cancer, particularly breast, bowel, and prostate cancers.