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!
1. Almonds
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.
- Ideal quantity: 10-12 at a time
- How to consume?- Soaked or raw
Also Read: Benefits Of Soaked Almonds: Why Soaked Are Better Than Raw
2. Granola
Granola is a great choice for a healthy breakfast. Widely consumed as cereal, granola is a rich source of fiber and protein which in turn makes it a good choice for weight loss.
- One granola bar contains 100gms protein
- Ideal quantity: 1/4th cup-1 cup
- How to consume?- In cereal form with some milk, or baked as granola bars
Also Read: 24 Best Weight Loss Foods To Lose Weight Fast Without Harsh Dieting
3. Eggs
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
4. Oats
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
6. Milk
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
7. Quinoa
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
9. Yogurt
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
11. Broccoli
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
12. Peanuts
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
15. Lentils
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
17. Chickpeas
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
- Ideal quantity: Not more than 1 teaspoon
- How to consume?- As a sandwich spread
19. Edamame Beans
These beans are rich in amino acids and protein.
- In half a cup of cooked edamame beans, there are 9gms of protein
- Ideal quantity: One medium-sized bowl
- How to consume?- Cooked and eaten with rice or chappati
20. Green Peas
Green peas are an easily available source of protein. You must store them in your freezer.
- One large bowl full of green peas carries 45 gms of protein
- Ideal quantity: One bowl, medium-sized
- How to consume?- Boiled and garnished with some lemon juice