We all know the importance of protein in a ‘balanced’ diet, courtesy of science lessons in school. Protein is a nutrient that is required by all-age groups for some or other health-related reason. Be it for tissue repair, muscle growth, or weight management, food high in protein is always recommended. The market is full of protein-based products to attract gym enthusiasts and all others interested in bodybuilding. Whether you go to the gym or not, protein must be a part of your regular diet. The best part is that nature is full of food high in protein which you can easily find and consume regularly. Don’t think that we will bore you with the many health benefits of eating ‘lentils’ every day as it is the most popular household name for protein-rich food. Instead, we have for you, a variety of high-protein food items to know about and choose from.
What are the food high in protein? Let’s begin!
Almonds are a rich source of manganese, magnesium, and Vitamin E, along with many other minerals. They build your bones and facilitate a smooth flow of nutrients and oxygen in your blood. They must be taken in limited proportions.
Eggs are a popular breakfast favorite that can be taken in the form of several delicious preparations, such as omelet, half-fry, egg-toast, etc. They are a strongly recommended high-protein food item too.
1 egg contains 7g of protein
Ideal quantity: 1 or 2 a day
How to consume?- Half baked or boiled
Oats are packed with carbohydrates and fiber. They offer rich protein content as well and come in various tasty flavors. They can be taken with milk, added to smoothies, or even used as an ingredient in homemade protein shakes.
A large bowl of oats has 11.1 gms of protein
Ideal quantity: 1 medium cup every day
How to consume?- As cereal in milk etc.
5. Chicken Breast
Chicken breast is a much-loved dish of non-vegetarians. The best part is that it’s tasty and nutritious too. Chicken breast is a food item high in protein as well as in vitamins B, and D. It also contains zinc, iron, and calcium.
100 gms of chicken breast has 15gms of protein
Ideal quantity: 1 piece, twice a day, cooked without oil
How to consume?- In the roasted or grilled form
There is anyone of us who has not been force-fed milk in our childhood despite all protests. It’s because milk is the most popularly known source of protein. Rich in vitamin A, and Vitamin D, milk is an accessible, and easy-to-consume protein source.
1 cup of cow’s milk contains roughly 270- 350 mg of protein
Ideal quantity: I glass of milk everyday (for adults)
How to consume?- Sugar-free, flavorless, and boiled
Quinoa is most vegans’ favorite food high in protein. It also contains amino acids. Quinoa is gluten-free, thus it’s beneficial for weight loss too.
310 mg of protein can be found in 29ml of low-fat quinoa
Ideal quantity: a small bowl a day
How to consume?- Best if cooked
8. Soya Bean
Soya bean is an excellent source of protein, vitamin C, and folate. Additionally, it is low in saturated fats.
1 cup contains 28gms of protein
Ideal quantity: 1 bowl
How to consume?- Cooked and eaten with rice or chappati
Yogurt contains protein, calcium, phosphorous, potassium, and vitamins B12, and B2. It is also a highly accessible and easy to consume food high in protein.
100 g of low-fat yogurt has roughly 10 g of protein
Ideal quantity: 1 cup a day
How to consume?- Low-fat, and sugar-free
10. Pumpkin Seeds
Pumpkin seeds offer rich content of minerals like magnesium, iron, and zinc. They also contain a high amount of protein.
In 200gms of pumpkin seeds, you can find 20gms of protein
Idea quantity: 9 gms per day
How to consume?- Soak them first and then boil to eat
Some more foods rich in Protein
Like all green vegetables, broccoli also has many nutritious properties. It contains potassium, fiber, and Vitamins K, and C. Its bioactive elements also protect the body from cancer. Broccoli is a healthy vegetable that is high in vitamins C and K, as well as fiber and potassium.
3 g of protein can be found in 91 gms of broccoli
Ideal quantity: 1 bowl during lunch
How to consume?- In the raw form
Peanuts are an addictive crunchy and crispy snack. They are used as garnishing in several dishes and also as a crispy coating many times. Additionally, they are a good source of protein. So, to give yourself a healthy treat at any time of the day, just grab some peanuts and have fun snacking!
100gms of peanuts contain 26gms of protein
Idea quantity: handful amount
How to consume?- Roast them or eat them raw
13. Protein Bars
Needless to explain, a protein bar is a protein-rich snack, but with a chocolatey twist. You can find grocery stores loaded with stocks of delicious protein bars that can come in handy when you want a protein boost in a hectic routine. Easy to carry, and easily available, protein bars are a cool alternative to unhealthy chocolates.
100 gms of protein bar contains 20 gms of protein
Ideal quantity: only one
How to consume?- Just like you eat any chocolate!
14. Cottage Cheese
Cottage cheese is a popular choice for several mouth-watering preparations. The idea itself, of dining in restaurants, is all about treating one’s palate to the juiciness of cottage cheese. It is soft, filling, and also protein-rich.
A 300 gms cup of cottage cheese has 70 gms of protein
Ideal quantity: Not more than 100 gms
How to consume?- Sautéed with a pinch of salt sprinkled on top
If cottage cheese makes you drool, lentils probably have the opposite effect. Unless there’s some ‘tadka’ added, we rarely prefer having lentil soup in our meals every day. But, nutrition-wise, they are worth it. A cup of lentils can fulfill nearly 50% of your daily fiber requirements!
In every 250 ml cup, you can get 25 gms of protein
Ideal quantity: Single-cup everyday
How to consume?- Cooked
Best known as an ingredient used for preparing hummus, chickpeas are a must-have food high in protein. They also contain high percentages of fiber, folate, iron, potassium, manganese, and complex carbohydrates.
19 gms of protein are there in 100 gms of chickpeas
Ideal quantity: 1 large bowl
How to consume?- Boiled and with a pinch of salt
18. Peanut Butter
Peanut butter has to be on this list if peanuts are. The difference though is that peanut butter also has high amounts of calories and should be taken in regulated proportions. It is a food rich in protein that can be easily used as a delicious sandwich spread.
20gms of peanut butter can be found in 100gms protein