10 Best High Protein Foods

Protein supports all our essential body functions. It supports the brain, immune system, bones, muscles, everything. Our body needs 20 amino acids to function properly but only 11 are produced by the body. The rest of the amino acids need to be consumed through food. These essential amino acids come through foods that are rich in protein.

Table of Content

• Introduction
• 10 Best Protein Foods List
• Conclusion
• FAQs

Consuming a diet that is adequate and rich in protein foods can lead to numerous benefits, including supporting muscle growth, metabolism, and enhanced satiety. In this blog, let’s look at the top 10 best protein foods list available.

Source: https://www.nutritionnews.abbott/pregnancy-childhood/kids-growth/why-is-protein-important-for-kids-growth/

1. Eggs

Eggs are called the powerhouse of nutrients and are one of the best protein foods.

• 100 grams of raw egg contains approx. 13.3 grams of protein.
• They are a high source of protein and other essential vitamins like b12. They are easy to absorb and versatile to eat. Due to good quality protein content, they can support muscle repair and growth, making them a favourite among athletes and fitness enthusiasts.
• They can be mixed in baked food, cooking recipes, eaten boiled or in an omelette.

Source: https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

2. Chicken Breast

Chicken breast is one of the best protein foods options to increase protein intake.

• Every 100 grams of chicken breast has 20.8 grams of protein in it.
• It is not only rich in protein but also in vitamin B, and minerals like zinc and selenium.
• They can be consumed grilled, baked or in a steamed form.

Source: https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

3. Greek Yoghourt

Greek yoghurt is a creamy snack which is a good protein rich food. Along with protein it also has vitamins, minerals and probiotics.

• There are various types of Greek yoghurt available, including full-fat, low-fat, and fat-free options.
• It can be enjoyed on its own, added to smoothies, or used as a base for savoury dishes like sauces.

4. Fish (Salmon)

• Salmon is a high rich protein food. 100 grams of raw fish contains approx. 18.4 grams of protein.
• It also has several other benefits to our body like omega-3 fatty acids, which are known for their anti-inflammatory properties and heart health benefits.
• Consider baking, grilling or poaching the salmon to eat it without affecting its nutritional content.

Source: https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

5. Quinoa

As compared to other cereals and grains, quinoa has more protein. For people with dietary restrictions, quinoa in their diet can be a good addition.

• Quinoa is a plant-based protein rich food that contains all nine essential amino acids, iron, magnesium and good fibre content.
• Quinoa can be mixed in a variety of recipes, from salads to casseroles, enhancing both the nutritional value and flavour of meals.

6. Lean Beef

• It contains B12, zinc, selenium, iron, B6 and phosphorus.
• When choosing lean beef, consider two factors, the benefits of grass-fed over grain-fed options. Grass-fed beef tends to have a lower total fat content as compared with the grain fed.
• You can consume lean meats by grilling, broiling, or stir-frying them with spices and sauces.

7. Cottage Cheese

Cottage cheese is packed with protein. It is a dense texture food which makes an excellent snack in meals.

• Along with being a protein rich food, it is also rich in magnesium, phosphorus, selenium and Vitamin A.
• Cottage cheese can be enjoyed as a snack on its own, mixed with fruits, or used as a creamy base for dips and spreads.

8. Lentils

Lentils are also one of the best protein foods options.

• 100 grams of raw lentils contain 22.8 grams of protein.
• Along with protein they are also a rich source of fibre and potassium.
• There are various types of lentils available. They can be consumed soups, stews, salads, and even as a meat substitute in dishes like lentil burgers.

Source: https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

9. Tofu

Tofu is a plant-based protein perfect for those on dietary restrictions, vegan or vegetarian diet.

• Along with being rich in protein, it also contains calcium, iron, and magnesium.
• It is perfect for people who want high protein food option in their diet.
• Tofu can be prepared in numerous ways, such as stir-frying, grilling, or blending into smoothies.

10. Almonds

Almonds are seeds grown on almond trees. They are a rich source of protein and should be consumed every day.

• About 100 grams of Almonds contain 18 grams of protein. One serving of nuts everyday will provide 15-20 grams of protein.
• They are also packed with healthy fats, fibre, vitamin E, and magnesium.
• Almonds make a convenient snack on their own or can be added to salads, oatmeal, and baked goods.

Source: https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

Conclusion

Incorporating protein rich foods into your diet is crucial for overall health and well-being. From eggs and chicken breast to tofu and lentils, these foods provide the necessary nutrients to support muscle growth, metabolism, and promote satiety. Make a conscious effort to include these best protein foods in your daily meals and for numerous benefits of a protein-rich diet.

Parents can consider Complan for their kids as it is a nutritional drink with 100% milk protein. Complan has 63 percent more protein than other nutritional drinks.

FAQs

1. Which protein-rich foods are suitable for a vegetarian diet?

Lentils, in cereals- quinoa, Greek yoghurt, cottage cheese, tofu, are excellent vegetarian protein sources.

2. How do protein-rich foods benefit overall health?

Protein-rich foods support muscle growth, repair tissues, produce enzymes and hormones, and promote satiety.

3. How can I incorporate more protein-rich foods into my daily meals?

Add Greek yoghurt to smoothies, include chicken breast in salads, use quinoa as a base for meals, and snack tofu sticks.