Proteins are important nutrient components that are made of essential and non-essential amino acids which provide energy to the body. Protein controls many important metabolic functions in the body and is a fundamental component of all living cells.

Proteins are essential building blocks that contribute to the growth and development of muscles, bones, ligaments and tissue. It also helps to fight infections by boosting the immune system. It is also required to maintain bodily functions such as digestion, metabolism and circulation. Our body needs these macronutrients to produce enzymes, hormones and other body chemicals. Haemoglobin helps in the supply of oxygen to every part of the body. Protein deficiency can lead to loss of muscle tissues, a weak heart, weak immunity and even death in extreme cases.

The Recommended Dietary Allowance for protein is 0.8 gram per kilogram for adults. Pregnant and lactating women require 70 grams of protein per day. Active and elderly people require more than the RDA for adults i.e. more than 0.8 grams per kilogram.

[ Read: Sources of Vitamin B6 ]

Sources Of Protein Rich Food: 

Our body gets proteins from food we eat.  There are a number of food sources that provide proteins in ample amounts. These choices include meats, dairy products, fruits, vegetables and nuts.

  • Animal sources and dairy products have the highest amount of proteins. They contain all the essential amino acids required to make new proteins in the body. Animal proteins include meat, eggs, poultry, sea food and dairy products. Dairy products which contain proteins include milk, cheese, paneer and yoghurt.
  • Vegetables, fruits and legumes are other sources of protein. They are not a perfect source of protein as they lack in one or more amino acids that are needed for the creation of proteins.
  • Nutrients present in fruits are essential for maintaining healthy skin and hair.  You can consume fruit in its raw form or can create a variety of preparations like fruit salads, concoction of juices, smoothies, milk shakes and so on. Apart from high levels of protein, fruits are also low in fats and high in fibre which will keep you full for a longer period of time and prevents bloating.
  • Supplement proteins are available in the form of protein powder, protein shakes, protein bars and so on. These supplements are taken by body builders to build body mass by burning body fats during exercises.

1. Meat:

meat amount of protein

Meat contains a significant amount of proteins. White or poultry meats are healthier than red meats because of its high content of lean proteins. Chicken is one of the most nutritious and versatile meats.  Four ounces of chicken contains 32 grams of protein with very low fat and cholesterol. Chicken is best nutritionally when boiled, roasted and baked.

Dark meat though good in proteins, contains a high amount of fats and can also raise cholesterol levels. 58 grams of Chicken breasts contains 17 grams protein and 37 gram chicken thigh contains 9 grams of protein. For a high amount of protein, pick the lean meats or go for poultry or fish. Try and avoid frying meats like bacon, hot dog or deep fried chicken as frying removes the protein content. Meat from organs like liver or kidney contains too much sodium and fats which outweigh the benefit of the high protein foods.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Lean beef36 g5.3
Turkey and Chicken Breast32 g4.5
Beef cooked16.91 g to 40.6 g9.6
Lamb cooked20.91 g to 50.9 g6.8

[ Read: Biotin Rich Foods ]

2. Beans/ Legumes:

Beans and legumes are one of the best options when it comes to protein rich foods and are considered the best protein source for vegetarians. Legumes include peas, lentils and beans like Pinto, garbanzo, white, kidney and soy beans, are all packed with protein. Beans are also loaded with dietary fibre and 8 essential amino acids. Beans contain an approximate 9 mg of protein per gram, and some varieties also contain 12g per 100 grams.

Black beans contain 7.5 grams of protein and is extremely low in fat with just 1 gram of fats. Soy bean is a nice addition to lunch and salads and contain more than 11 grams of protein. Chickpeas contain 16 grams of protein per 100 grams. This is one of the best sources of proteins for vegetarians. Kidney beans provide7.5 grams of protein per 100 grams. Like other beans, baked beans are high in protein and offer 6 grams of protein per 100 grams.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Soy bean36 g12.5
Kidney beans24 g2.5
Black beans21 g16.1
Chickpeas19 g19.1
baked beans6 g25.5

3. Nuts:

nuts for protein

Nuts like cashew, almonds, and peanuts are again high protein food. Highest amount proteins are available in Brazil nuts. One ounce of Brazil nut is sufficient to fulfil the protein requirement for the day. Brazil nuts are rich in amino acids and omega 3 fatty acids which help in muscle development and prevent skin dryness. Almonds are nuts with a number of health benefits including a high level of protein. ¼ cup of almonds contains 8 grams of protein.

Almonds have low fat content and are a great source of protein rich food for vegetarians. Peanuts are a high source of protein as well with 8 grams of protein. Peanut butter is also a good source of proteins and provides us with 8 grams of protein per 30 grams. The only downside with protein is that it is high in fats, so add to your diet in moderation.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Nuts and seeds33 g15.8
Almonds21 g27
Peanut butter8 g23.2
Pistachios8 g28.1
Sunflower Seeds6 g27.1
Flaxseed5 g29.6

4. Dairy Products:

Dairy products such as milk, yoghurt, cream and cheese are important sources of protein. They also provide with essential minerals and vitamins. Calcium in milk keeps the teeth and bones in a healthy condition and help to prevent osteoporosis and arthritis.  Skimmed milk and low fat dairy products are an even healthier option especially for people who want to lose weight.

A half cup of low fat cottage cheese or paneer contains 90 calories with 16 grams of protein. Low fat Swiss cheese contains 8 grams of proteins, parmesan cheese provides us with 10 grams protein and Romano cheese contains 9 grams protein per 100 grams.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
cheese or paneer16 g20
parmesan cheese10 g15.3
Romano cheese9 g12.2
Low fat Swiss cheese8 g14.7
yo ghurt and milk6 g18

5. Sea Food:

seafood protections

Sea foods are a very good source of protein and are low in fats. A three ounce serving of salmon contains 20 grams of protein and 5 grams of fat. Salmon is also packed with omega 3 and 6 essential fatty acids which are needed for healthy living. Tuna provides 24 grams of protein per 100 grams and cod fish provides 20 grams of protein per 100 grams.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
halibut46 g4.8
Fish26 g4.5
Tuna24 g4.1
salmon20 g10.4
cod fish18 g4.5

6. Guavas:

Guavas are packed with 3 grams of proteins. Apart from protein, also contains calcium and a high amount of Vitamin C.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
guavas3 g26.6

7. Avocados:

avocado protein content

Avocadoes are one of the most nutritious foods and contain a high amount of protein. This fruit provides 5 grams of protein per 8 ounces. This is a great protein food for vegetarians.

Food Source of Protein8Ounce(224 g)Protein to Calorie Ratio
Avocados5 g17.5

[ Read: Health Benefits Of Potassium ]

8. Asparagus:

This lanky green vegetable is very versatile and can be boiled, grilled, steamed and fried.  Asparagus is a nutritionally dense vegetable. A half cup of cooked asparagus contains 2 grams of proteins. So add this super veggie to your diet as early as possible.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Apricots1.4 g14.5

9. Cauliflower:

Cauliflower contains a good 3gms of proteins per serving.  Cauliflower is also a good source of Vitamin K and provides us with anti-inflammatory benefit which serves a number of bodily functions. Cauliflower is rich in fibre and is beneficial for digestive tract.  Cauliflower can be made to a tasty curry or soup and can be eaten mashed or steamed dish.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
cauliflower3 g11.5

10. Dates:

Date is a sweet and delicious fruit which is grown on date palm tree. Dates are a very good source of protein and a single date contains 0.220 grams of protein. 100 grams of dates will provide you with 2.50 grams of protein. Dates contain a number of health benefits and are eaten both as soft and dried fruits.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Dates2.5 g11.5

11. Broccoli:

Broccoli is low in fat, high in protein and contains essential nutrients like Vitamin A, Vitamin B, Vitamin C iron and dietary fibre.  ½ cup of broccoli provides 2 grams of proteins. Broccolis can be prepared in a number of ways which include roasting and grilling of broccoli, adding them to salads and preparing a curry out of it.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Broccoli2.8 g13.5

12. Spinach:

spinach protein shake

Our diet is incomplete with Popeye’s favorite food.  1 cup of cooked and boiled spinach contains 5 grams of proteins. Spinach is also abundant in Vitamin A, Vitamin B, iron, dietary fiber and all of B complex vitamins.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Spinach2.9 g7.5

13. Brussels Sprouts:

Brussels sprouts come packed with vitamins, minerals, fibre and proteins. 1 cup cooked and boiled Brussels sprouts comes with 4 grams of proteins. These sprouts also contain some essential organic compounds which have potent anti-cancer properties.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Brussels Sprouts4 g8.5

[ Read: Foods Rich in Omega 3 Fatty Acid ]

14. Sweet Corn:

Per serving of sweet corn contains 3mg of protein and is an excellent addition to pizza, pasta, soups and various other dishes. But sweet corn kernels are sweet and juicy and are best prepared simply with just a little butter with a dash of lime. Sweet corn is also a good source of antioxidants and contains ample amounts of Vitamin B complex like thiamine, niacin, Folate, and pantothenic acids.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Sweet Corn4 g21.5

15. Egg Whites:

eggs benedict protein

Eggs are an excellent source of proteins particularly egg whites. Egg whites are low in cholesterol and high in protein. Egg whites are also low in fat which makes it a perfect food for healthy and nutritious breakfast. One cup of egg whites contains 26 grams of protein. This will also provide you with energy and essential amino acids. Adults are advised to eat one egg daily.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Egg Whites26 g5.2

16. Apricots:

These beautiful orange colour fruits are rich in fibre and beta carotene that makes them an ideal fruit for summers. 1 fresh apricot contains approximately 0.49 grams of protein. Raw apricot prepared in slices yield 2.30 grams of protein in one serving. You can have apricots fresh or dried. a matter of your choice. Apricots also contain Vitamin A which promotes good vision, antioxidants and a high content of Vitamin C.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Apricots1.4 g14.5

17. Tangerine:

Tangerine is related to citrus family and contains nutrients that provide a number of health benefits.  Tangerines are also one of the best protein rich fruits. 1 large tangerine fruit contains 1 gram of protein. When prepared in sections, it will give 1.23 grams of protein.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Tan gerine1 g12.5

18. Coconut:

Both coconut water and coconut pulp contains very high level of nutrition. Coconut water contains an array of health benefits and is highly recommended especially during summer season. Do not throw away the shell after drinking the water as the soft pulp of tender coconut is equally rich in proteins. The pulp tastes extremely delicious. You can either have it raw or add in salads. Coconut milk is also rich in proteins and healthy fats.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Coconut3.3 g97.5

19. Bananas:

Bananas are one of the healthiest fruits and contain 4 grams of protein per 100 grams. Bananas are must have for breakfasts. You can eat it as a whole or make a milk shake out of it. You can also prepare curry or sabzi with raw banana and it tastes amazing. Bananas are also good for people who suffer from constipation problems. They are also rich in amino acids which can be used as a face pack to treat dry skin.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Bananas4 g14.5

20. Blueberries:

Blueberries are another high protein fruit which is also rich in vitamins and certain minerals. Blueberries are available in several forms like canned, sweetened, unsweetened, raw and syrup. Blueberries contain 0.50 grams of proteins and 1 bowl of blueberries will yield you 1.10 grams of proteins.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Blueberries0.5 g21.5

21. Tofu:

tofu for protein

Tofu is a great alternative to meat and is used in a variety of Indian dishes. 140 grams of tofu contains 11 grams of proteins. Apart from proteins, tofu is also rich in magnesium, iron and other essential nutrients. Like other soy foods, tofu reduces heart diseases by lowering bad cholesterol and promotes good cholesterol.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Tofu0.8 g7.4

22. Mangosteen:

Mangosteen is mainly used for its therapeutic qualities. This unique purple coloured fruit contains 0.5 grams of protein per 100 grams.  1 cup of mangosteen will yield 0.89 proteins. Besides, it also has a high content of vitamin A and vitamin C as well as iron, calcium and potassium. This fruit is a moderate source of B-complex vitamins such as thiamine, niacin and folates.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Man gosteen0.5 g21.5

23. Soy  milk:

Soy milk is another great option for vegetarians to get their good dose of proteins. 8 ounces of soy milk contains 7 grams of proteins. Adding this super drink to your diet will provide you with recommended daily allowance of protein needed by an individual.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Soy  milk4 g13.5

24. Figs:

Figs are a healthy source of good quality proteins and are consumed in both fresh and dried forms.  A medium sized ripe fig contains 0.38 grams proteins and a 100 gram serving gives around 0.80 of proteins.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Figs0.3 g13.5

25. Apples:

apple body protector

Apples can be consumed in both raw and cooked form, with or without skin and contains a range of health benefits. 2 medium sized apples give around 0.60 grams of protein. When served in slices with skin, it yields 0.30 grams of proteins.

A balanced diet includes proper portions of not just protein, but should have a perfect proportion of vitamins, minerals, and carbohydrates too. Include at least some of the above mentioned foods in your diet which combined with other important nutrients will yield positive and healthy results.

Food Source of ProteinAmount of Protein in 100 gramsProtein to Calorie Ratio
Apples0.3 g12.5

10 Experts Reveal Their Secrets On Best Protein Rich Foods:

To help our readers know more on the protein rich foods, we have conducted an expert roundup to give the best ideas. Delineated below are the insights we received from the eminent nutrition experts and dietitians for you to learn:

Experts Reveal Their Secrets

1. Natalie Jill:

Natalie Jill

1. Whey Protein: This could be mixed with water or unsweetened almond milk and drank alone pre and post workout. Or, it can be blended into a smoothie with some fruit and nut butter as a great meal replacement. Whey protein is fast absorbing, great for pre and post workout and also helps to suppress appetite!

2. Greek Yogurt: Greek yogurt is a favorite of mine! Loaded with protein, it has less sugar then traditional yogurts. Its thick texture makes it very rich tasting. I love to mix mine with mixed berries and a few sprinkled sliced almonds

3. Turkey Bacon: Nitrate free, organic and free range. Rich in protein, it has a strong yummy flavor and crunch. It can be chopped up and added to salads for an extra punch. Another favorite way to eat this is wrapped around grilled shrimp.  

Natalie Jill:

2. Cynthia Pasquella:Cynthia Pasquella

1. Hemp: Hemp is considered to be one of nature’s most perfect foods. The protein found in hemp, along with fiber, helps slow digestion so you don’t get a huge spike in your blood sugar. It will also keep you feeling full longer. Hemp protein is considered to be a complete protein which means it contains all the nine essential amino acids needed to meet our body’s needs.

2. Quinoa: Like hemp, quinoa is also considered to be a complete protein. In just one cup of cooked quinoa, you can get more than 8 grams of protein! Quinoa also contains more protein than rice, millet, and wheat.

3. Beans: In just more than one cup of beans, you can get about the same amount of protein as you would in a piece of chicken. Beans have what meat lacks – they contain phytochemicals, compounds only found in plants. They are high in antioxidants, a type of phytochemical, that prevent free radicals in the body.

Cynthia Pasquella:

3. Christine:Christine

  1. Omega-3 cafe free egg white
  2. Chilean sea bass
  3. Free range smoked turkey – thinly sliced at my favorite deli (Bristol Farms)
  4. Soy milk


4. Joy McCarthy:Joy McCarthy

  1. Fish, chicken and eggs
  2. Plant based proteins: Chia, Quinoa, hemp seeds and leafy greens

Joy McCarthy:

5. Amie Valpone:Amie Valpone

  1. Chia seeds
  2. flax seeds
  3. hemp seeds

Amie Valpone:

6. Danielle Omar:Danielle Omar

The protein foods I most commonly recommend to my clients are

  1. Greek yogurt
  2. lentils
  3. eggs!

Danielle Omar:

7. Carolyn Scott:Carolyn Scott

  1. Spinach
  2. Quinoa
  3. Tempeh

Carolyn Scott:

8. Lisa Defazio:

Lisa Defazio

Animal protein sources are complete proteins and will be used more quickly and efficiently by the body. My top picks are:

1. Eggs: They are easy to prepare, inexpensive, versatile; you can eat them as a snack or meal, make veggie omelettes, hard boil egg for a snack, throw hard boiled eggs in a green salad, and my favorite, egg salad.

2. Tuna: Cheap and versatile.  I mix a can of water packed tuna with light mayo, diced celery, dill, red onion; keep in the refrigerator for a light snack or lunch.

3. Sliced turkey breast: Easy and quick, no cooking needed. Great for a quick lunch or snack!

Top vegetarian protein sources:

  1. Nuts: They are satisfying; contain healthy fats, great for snacks and in salads
  2. Beans: Toss in salads, I love hummus as a sandwich spread and a veggie dip

Lisa Defazio:

9. Rosanna Davison:

Rosanna Davison

The three protein-rich foods that I recommend to clients are all plant-based, because current research shows that a whole food plant-based diet is the best protection against lifestyle diseases. Many plant foods also contain fibre, omega-3 fats, antioxidants and other essential nutrients that animal protein foods lack and they don’t contain cholesterol or saturated fat.

1. I suggest to my clients that they eat quinoa regularly, which is a great source of complete protein, plus fibre, iron and magnesium. It is extremely versatile.

2. Lentils are my second choice as they also contain all essential amino acids, important minerals and fibre.

3. Hemp seeds are my third favourite source of protein as they have a perfect ratio of omega-6 to omega-3 fats and are a highly bioavailable source of complete protein.


10. Matt Fitzgerald:

Matt Fitzgerald

I’m not a big fan of “best” lists, because I believe that one of the best things we can do as eaters is eat diversely. So I will give you a diverse selection of healthy, protein-rich foods I like:

  1. Yogurt (dairy)
  2. Quinoa (grain)
  3. Lamb (meat)

Matt Fitzgerald:

Hope these tips will really help you to include the correct foods in your diet to meet the daily protein requirement of your body. So, whose tips are you going to follow? Feel free to share your thoughts and queries if any in the comment section.

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Avatar of Arshi Ahmed
I'm Arshi who loves makeup, fashion and cars. Writing is my comfort!!! I love learning new languages. Gardening and cooking are my passions. I love to write articles which would simplify people's life.I go crazy when it rains and find fun in getting drenced. Life to me is a cup of coffee you need to blend all the ingradients in right proportions, Hope my posts are helpful!!! stay positive and keep smiling !!
  • Nabatosh Saha

    Protein content of Cherry fruit?

  • Brinda

    Thank you for sharing such an amazing article on protein rich foods. Looking forward to include few such foods like tofu, mangosteen and apricots into my daily diet. Including such food types will ensure good health in the long run. Keep sharing more such interesting and well-researched posts. Will keep coming back for more! :)

  • Anonymous

    Is there Protein in Paneer?
    And if it is there please tell how much.


    Is it okay for us that we feed tomatoes for Cobb broilers?
    I am going to use that feed for my thesis if it’s okay.

  • Kristine T. Habib

    So many great recipes!