The 10 High Protein Foods List

10 foods rich in protein

You all will know that it is only because of protein that our body gets strength. Protein is an element made up of oxygen, hydrogen and nitrogen.

Which works to protect the body from diseases. Protein makes the body strong both inside and out. Protein helps in the development of the body.

Through this article, we will discuss about 10 such food foods, which are rich in protein.

protein rich food

Rajma is very beneficial not only for taste but also for health. Protein is found in abundance in kidney beans. Rajma also serves as a meat substitute for vegetarians.

Rajma is also easy to cook and is also rich in protein. You can eat rajma as per your wish with roti, with rice, in salad, or in soup.

Dal (protein in dal )

Protein content – ​​6.8 grams (per 100 grams)

Lentils are loved all over the world. Protein is found in abundance in lentils. Any pulse like tur, moong, masoor, gram, urad all have high amount of protein. Pulses are considered a treasure trove of proteins.

You can use lentils as a delicious soup or over rice with onions and carrots. Each serving contains a whopping 12  grams of protein. (Also read: Benefits of eating rice)

Milk or soy milk (protein in milk )

Protein Amount –  4 g (per 100 g)

Milk is a very good source of protein. If there is a lack of protein in your body, then milk can be a very good option for you. Drinking a glass of warm milk every day gives you plenty of protein. (Benefits of drinking milk)

Milk is also considered a balanced diet. Soy milk also fulfills the deficiency of protein. If you want to drink low-fat milk, then soy milk is beneficial for you. It also helps in weight control.

Paneer or Tofu (protein in paneer )

Protein Amount: 11 grams (per 100 grams)

Our body gets sufficient amount of protein by eating paneer regularly. You can also eat paneer raw or it can also be used to make vegetables or in sandwiches.

Also, tofu with many properties also contains protein. Tofu can be used fried, baked with barbecue sauce, or grilled.

You can wrap it in your favorite marination or spices. Be sure to choose a hard or extra hard variety of tofu to create a heart-warming meal.

Protein in peanut butter

Protein Amount: 25 grams (per 100 grams)

Peanut butter is high in protein. It is tasty as well as nutritious. Peanut butter is also rich in vitamin B-6, potassium, fiber, magnesium.

Peanut butter does not harm in any way. If you consume it regularly, then along with protein in your body, the deficiency of other nutrients is also fulfilled. Peanut butter has always been considered a good snack.

Egg (protein in egg )

Protein Quantity – 13 grams (per 100 grams)

Eggs are considered the best source of protein. You must include eggs in your diet. Those who lack protein in their body. Most doctors advise such patients to eat eggs.

As soon as the name of protein comes, the name of egg comes first in anyone’s mind.

Eggs contain many other nutrients along with protein which are very beneficial for the body. Protein is found in the white part of the egg.


Protein Amount : 3 grams (100 grams)

Spinach is counted among the most nutritious vegetables. Spinach is a good source of protein. Make spinach vegetables or drink spinach juice. Spinach in all forms works to deliver protein to the body.

Along with protein, spinach also contains many nutrients. Spinach is very beneficial for children and adults as well as pregnant women. It also benefits a lot for the unborn child.

Chicken meat (protein in chicken )

Protein Quantity – 25 grams (per 100 grams)

Chicken is also a good substitute for protein for non-vegetarians. High amount of protein is found in chicken. Which is very beneficial for your body.

Protein is very important for the development of our body as well as for the muscles. According to the United States Department of Agriculture (USDA) RDA of protein, you need 0.8 grams of protein per day for your body weight.

For example, if you weigh 60 kg, you will need 48 grams (60 X 0.8) of protein per day.

Wheat flour (protein in wheat)

Protein content – ​​14 grams (per 100 grams)

Wheat flour contains healthy protein. So that you can eat in your food everyday. Wheat is the biggest protein deficiency in the world.

A protein called gluten is found in wheat. Two rotis from which your body will get 5.2 grams of protein. It is not necessary that wheat should be eaten only in the form of roti. For the protein you get from wheat, you can also use biscuits or bread made from wheat.

Beej (protein in seeds)

Protein Quantity – 21 grams (100 grams

Sunflower, sesame and pumpkin seeds are rich in protein, iron and omega 3 fatty acids. You can sprinkle some chopped fruits as well as some seeds in the porridge or cereal.

You can also prepare a nutritious snack for yourself by mixing a variety of fruits, nuts and seeds. Protein is found in abundance, especially in sunflower seeds. By eating it, protein is supplied in our body.

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