Top 10 High Protein Rich Foods

Top 10 High Protein Rich Foods

Presenting here list of top 10 High Protein Rich foods is essential for our body to build and repair our body tissues. Even “protein” derives its name from the Greek word proteos, which means “primary’ or “first place.”  

The amino acids present in it are important building blocks of muscles, bones, skin, cartilage, and blood. 

Out of 22 amino acids in a protein, 9 (methionine, phenylalanine, histidine, leucine, lysine, isoleucine, threonine, tryptophan and valine) are extremely vital as our body cannot make them. And, these amino acids we must get through the diet. So, here we have compiled top 10 high protein-rich foods. Have a look:

Protein Rich Foods for Vegans and Vegetarians


1.      Almonds

Almonds are rich in essential nutrients, including protein, vitamin E, fibre, manganese, magnesium. Every 28 gram of almonds contains 6 gram of protein and 164 calories, as per USDA data. Apart from almonds, cashews and pistachios are also rich in proteins with 11% and 13% of calories respectively. So, have almonds as a morning or evening snack and enjoy faster metabolism, muscle building as well as good skin, bone, and hair health.

2.      Soya Chunks

Soya chunks pack a hefty amount of plant protein. USDA data says a 100 gm serving of soya nuggets or soya chunks have 52.4 grams of protein. This is a wonder food for vegetarians as the protein content in it is comparable to that of eggs and meat. Also, a study conducted in 2015 proved that soya chunks are also good in reducing cholesterol, losing weight, and promoting heart health.

3.      Milk

Cow’s milk is a rich source of protein. Milk contains two types of protein casein (80 per cent) and whey (20 percent). Both are extremely optimal quality proteins and contain all amino acids required for good health. So, if you are not allergic to dairy products, milk is an extremely good option to meet your body’s protein requirement. Per 100 ml of milk contains 3.5 g of protein and 42 % of calories.

4.      Lentils: 

Lentils pack a powerful punch of plant protein. A half-cup of cooked lentils provides 12 gm protein, sufficient to keep you energized all day long. 

5.      Oats: 

The quality protein in oats, 11-17% of dry weight- is higher than most of the other healthy grains available. It contains 80 percent Avenalin protein, which is not present in any other grain. Also, oats are filled with several other nutrients such as manganese, thiamine (vitamin B1), manganese, magnesium and healthy fibres. These are easy to prepare oatmeal. You can add gram flour, wheat flour and oats to make a healthy and tasty chilla.

High Protein Rich Foods for For Non-Vegetarian


6.      Eggs

Whole eggs are among the most nutritious and healthiest foods available on earth. They are super rich in various vitamins, minerals, healthy fats, and antioxidants. Whole eggs are also high in protein, especially the egg whites which are an almost complete protein. The protein content in a whole age is around 33 percent of calories. One large egg of 50 gm contains 6gm of protein and 78 calories. 

7.      Chicken 

Chicken is undoubtedly the most common protein-rich food, especially the chicken breast, which is the leanest part. It is easy to cook and tastes delicious in several dishes. One 100 grams of roasted chicken breast without skin will provide you 27 grams of protein and 239 calories. 

8.      Fish

Fish is among the most nutritious foods on the earth that are loaded with several important nutrients such as vitamin D, protein and omega-3 fatty acids. Also, the fish with white-flesh has a particular lower fat than any other source of animal protein. The protein content per 100gm of fish is 22gm and 206 calories. However, the Tuna fish has the highest protein of 27 gm and only 128 calories

9.      Shrimp

It is a type of seafood that is not only high in protein but also low in fats, carbs and calories. 12 grams of protein and only 60 calories are available in 85 grams of shrimp. It is also rich in various nutrients like choline, niacin, selenium, vitamin B12 & E, and zinc. 

10.  Turkey

This is another poultry meat that is an extremely nutritious and rich source of protein. According to the USDA data, a 100-gram portion of turkey meat provides 29 grams of protein and 189 calories. You can dice the turkey meat and mix it with finely chopped red onions, a low-calorie mayonnaise, lemon juice, some green chilies (if you like something spicy), and a dash of mint leaves, coriander leaves, black pepper, or any other herbs to make a scrumptious protein-rich salad.

The bottom line

Protein is vital for good health and its proper consumption provides several health benefits, including muscle building, weight loss and glowing skin. So, incorporate these foods in your diet plan. And to reap the maximum benefits of these protein-rich foods, combine them with exercise.

Hope you have enjoyed our post on top 10 high protein rich foods. Consume these foods as per your choice. If you have like the post, kindly spread the benefits by sharing it.

Spread the love
Author: Ahaana Sahay