Monday, March 16, 2020

Top 10 High Protein Sources foods.

Sources of Protein

Top 10 High Protein Sources foods.

Protein sources


Protein is one of the three macronutrients necessary for our body. The other two macronutrients are fats and carbohydrates. It is a macronutrient that is necessary for building muscle mass. Protein is very important to give strength to our body. There are very small cells in our body and every cell has many types of proteins. Protein is made up of amino acids and there are about 20 types of amino acids.

Protein is found in large amounts in non-vegetarian substances, but there are also some vegetarian food such as milk, yogurt, by which we can fulfill our body's protein requirement.

Types of Proteins.
There are three types

  • Complete Protein: Proteins that contain all types of amino acids. It is mostly found in non-vegetarian substances such as mass, eggs.
  • Incomplete protein: Proteins that have only 1 amino acid. It is found in green vegetables like legumes etc.
  • Complementary protein: 2-3 different types of food which contain different types of amino acids and mixed with these, our body gets the required amount of protein.

Required Protein Amount

How much protein you should take in a day depends on many things like your body weight. Expert believes that you should take 0.8 grams of protein per kilogram according to your weight. And according to this, the daily intake of protein should be something like this.

Protein Foods

Protein Chart

What happens when protein deficiency occurs?
  1. When there is a deficiency of protein, the energy in the body starts decreasing.
  2. Hair loss starts.
  3. Nails become weak.
  4. Weight loss starts.
  5. Feeling weakness.
  6. Injuries or wounds do not heal quickly.
  7. Slipping Disorder.
  8. Problems like headache are symptoms of this deficiency.

High Protein Food.


Kidney Bean (Rajma)


Protein content: 6 grams (per 100 grams)

Rajma is very beneficial not only for taste but also for health. Protein is found in plenty in Rajma. Rajma also serves as a meat substitute for vegetarians.
Rajma is easy to cook and also rich in protein. 

You can eat Rajma with bread, rice, salad or soup as per your wish.
Protein quantity - 6.8 grams (per 100 grams)
Lentils are preferred all over the world. Protein is found in plenty in lentils. Be it any lentils like arhar, moong, lentils, gram, urad, they all have high protein content. Pulses are considered a treasure of protein.
You can use dal in a delicious soup or on top of rice with onion and carrot. Each serving contains an enormous amount of 12 grams of protein. 

Soy Protein

Soy Milk Protein

Milk or soy protein.

Protein quantity - 4 grams (per 100 grams)
Milk is a very good source of protein. If your body is deficient in protein, milk can be a very good option for you. You get plenty of protein by drinking a glass of hot milk every day. (Benefits of drinking milk)
Milk is also considered a balanced diet. Soy milk also caters to protein deficiency. If you want to drink less fat milk then soy milk is beneficial for you. It also helps in weight control.



Cheese or tofu.

Protein content: 11 grams (per 100 grams)
Eating cheese regularly, our body gets enough protein. You can also eat raw cottage cheese or it is also used in vegetable making or sandwiches.
Also, tofu with many properties also contains protein. Tofu can be used by frying, baking with barbecue sauce, or grilled.
You can wrap it in your favorite marination or spices. Be sure to choose strict or extra-strict tofu to prepare a diet that appeals to the heart.


Peanut butter

Peanut butter.

Protein content: 25 grams (per 100 grams)
Peanut butter has high protein content. It is delicious as well as nutritious. Peanut butter is also rich in vitamin B6, potassium, fiber, magnesium.
Peanut butter does not harm in any way. If you consume it regularly, then the deficiency of protein as well as other nutrients in your body is complete. Peanut butter is always considered a good snack.

Egg Protein
White Egg

Egg protein.

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 recommend eating eggs to such patients.
As soon as the name of the protein comes, the name of the egg comes first in anyone's mind.
Eggs contain many nutrients along with protein which are quite beneficial for the body. Protein into the white part of the egg.




Protein content: 3 grams (100 grams)
Spinach is counted among the most nutritious vegetables. Spinach is a good source of protein. Make vegetables whether spinach or drink spinach juice. Spinach in all forms works to deliver protein to the body.
Spinach also contains a lot of nutrients along with protein. Spinach is very beneficial for children and adults as well as pregnant women. It also greatly benefits the unborn child.

Chicken protein

Chicken Meat

Chicken Meat.

Protein quantity - 25 grams (per 100 grams)
Non-vegetarians also have chicken as a good protein substitute. Chicken is found in high amounts of protein. Which is very beneficial for your body.

Protein is very important for the development of our body as well as muscles. According to the RDA of the United States Department of Agriculture (USDA) protein, you need 0.8 grams of protein per day according to your body weight.
For example, if you weigh 60 kilos, then you will need 48 grams (60 X 0.8) of protein per day.


wheat Flour

Wheat flour.

Protein quantity - 14 grams (per 100 grams)
Wheat flour contains healthy protein. So that you can eat it everyday. Wheat deficiency is the highest protein in the world.
A protein called gluten is found in wheat. Two breads that will give your body 5.2 grams of protein. It is not necessary that wheat be eaten only as bread. You can also use biscuits or bread made of wheat for the protein you get from wheat.

Seeds Protein
Protein quantity - 21 grams (100 grams)
Seeds of sunflower, sesame and pumpkin, etc. are rich in protein, iron and omega 3 fatty acids. You can sprinkle some chopped fruits as well as some seeds in oatmeal or serial.
You can also prepare a nutritious snack by mixing different types of fruits, nuts and seeds. Protein is found in abundance especially in sunflower seeds. By eating this, protein is supplied in our body.

Akash Singh

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