15 Healthy Protein Rich Foods

It is easy to get protein from both plant and animal-based sources. Some of the protein-rich foods are listed below:

1. Chicken Breast

Chicken breast is an excellent protein source that has low saturated fat compared to other processed and red meat. There is 31 g of protein in 100 g of boneless chicken and around 2.7 g of saturated fat.

It is also a great source of nutrients like choline and selenium, which play a crucial role in mood enhancement, heart health, muscle control and memory.

2. Salmon

Salmon is another source of animal-based protein, which is crucial for muscle growth, repair and maintaining a healthy immune system. A 100 g serving of salmon has around 19 g of protein.

It is also high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), types of omega-3 fatty acids known for their heart health benefits.

3. Shrimp

Shrimp is another highly nutritious seafood option that is rich in protein. A 100 g serving of shrimp provides about 24 g of protein, making it an excellent choice for muscle repair and growth.

It also contains various essential minerals such as magnesium, potassium, calcium and copper, all of which are important for various bodily functions.

4. Paneer

Paneer, or cottage cheese, is a type of cheese used in South Asian cuisine. Is paneer high in protein? This is a common query for many individuals who rely on dairy-based protein sources.

When it comes to paneer protein per 100g, it delivers approximately 18 g of protein. Aside from protein, paneer is also high in calcium, which is essential for bone and tooth strength, nerve function, and muscle contraction. Apart from paneer, there are several protein rich foods for vegetarians such as whole grains, oats, nuts, dairy products, etc.

Also read: protein rich foods for vegetarians

5. Eggs

Eggs are a highly nutritious food that are also rich in protein. One large egg contains about 70-78 calories and around 6 g of proteins. It also contains healthy fats, including omega-3 fatty acids, which are beneficial for heart health.

Eggs are readily available and inexpensive, which makes them suitable food items for individuals who want to have a protein-rich diet.

6. Whole Milk

Whole milk is a dairy product that contains protein and is packed with bone-building calcium. One cup of whole milk contains around 8 g of protein.

The protein in milk includes both casein and whey, which have different absorption rates and provide a sustained release of amino acids.

7. Parmesan

Parmesan, also known as Parmigiano-Reggiano, is a hard, granular cheese which is an excellent source of protein.

A 100 g serving of parmesan delivers 36 g of protein. It contains healthy fats, including saturated fats, which are important for hormone production and cell structure.

8. Greek Yoghourt

Greek yoghurt is particularly high in protein compared to regular yoghurt. It is available in various fat levels, including full-fat, reduced-fat, and non-fat options. A 100 g serving of Greek yoghurt contains around 10 g of protein.

It also includes live probiotics, Bifidobacterium and Lactobacillus, which are helpful for gut health. Probiotics can aid digestion and support a healthy immune system.

9. Lentils

Lentils are power-packed with vitamins, minerals and various other nutrients. They are also an excellent source of plant-based protein, which makes them suitable for vegetarians and vegans.

A 100 g of cooked lentils contains approximately 9 g of protein. They also contain dietary fibre, which aids digestion, helps maintain bowel health and can contribute to lower cholesterol levels.

10. Peanuts

Peanuts are legumes that contain various essential nutrients, including a significant amount of protein - around 26 g in a 100 g serving.

In addition to their high protein content, peanuts are a great source of heart-protective mono- and polyunsaturated fats, which can help reduce bad cholesterol (LDL) levels and improve heart health.

11. Pumpkin Seeds

Pumpkin seeds are a rich source of plant-based protein, making them a valuable addition to a vegetarian or vegan diet. They are a nutrient-packed ingredient available all year round. A 100 g serving of pumpkin seeds contains 19 g of protein.

Pumpkin seeds are also high in magnesium, an important mineral for muscle and nerve function, bone health, and energy production.

Also Read: health benefits of pumpkin seeds

12. Edamame

Edamame, also known as vegetable-type soybeans, are whole and immature soybeans. They are generally green in colour. These small beans are packed with protein and various other nutrients.

A 100 g serving of edamame contains 12 g of protein. Consumption of edamame in appropriate quantities helps regulate blood sugar levels, lower cholesterol and reduce bone loss.

13. Chickpeas

Chickpeas, also known as garbanzo beans, are versatile and nutrient-dense legumes. They are a good source of plant-based protein, with a 100 g serving of cooked chickpeas containing approximately 8 g of protein.

Chickpeas are high in protein and fibre, as well as vital minerals and vitamins like magnesium, iron, phosphorus and vitamin B9, all of which promote overall health and wellness.

14. Hemp Seeds

Hemp seeds are a highly nutritious food with a variety of health benefits. They are a great source of plant-based protein, with each 100 g serving featuring approximately 32 g of protein.

These seeds are also high in necessary fatty acids like omega-3 and omega-6, which promote heart health and minimise inflammation. It also has dietary fibre, which helps with digestion and fosters gut health.

15. Tofu

Tofu is an excellent source of protein from plants, making it a popular choice in vegetarian and vegan diets.

A 100 g serving of tofu delivers 8 g of protein. It is also rich in iron, which is crucial for the production of haemoglobin and the transport of oxygen in the blood.

In addition to this, it provides a good amount of magnesium, contributing to overall health.

Muscle Growth and Repair

Those who are involved in physical activity or strength training know how crucial protein is for muscle growth and repair. When you engage in exercise, particularly resistance training, tiny tears occur in muscle fibres.

Protein provides the amino acids necessary to repair these tears and build new muscle tissue. It also reduces muscle soreness and aids in recovery after intense workouts.

Lower Blood Pressure

High blood pressure is one of the reasons for various heart diseases, such as heart stroke and attack. A diet rich in protein can contribute to lower blood pressure.

Protein helps regulate fluid balance and supports the function of blood vessels, which can positively impact blood pressure levels. Several protein-rich foods contain peptides that can help relax blood vessels, thus lowering blood pressure.

Weight Management

High-protein foods enhance satiety, which simply means the protein-rich foods help you feel fuller for longer periods. This can lower the overall intake of calories as well as avoid overeating.

Protein has a higher thermic effect than fats and carbohydrates, so your body expends greater amounts of energy to digest and process it. This can help in boosting metabolism.

Immune Health

A diet rich in protein directly impacts immune health by strengthening the immune system. Proteins are essential for the production of antibodies, which are crucial for combating various diseases and infections.

These antibodies help identify and neutralise pathogens such as bacteria, viruses, and toxins, thus supporting better immune health.

The daily requirement for protein depends on various factors such as physical activity, overall calorie intake and age. Below is the daily protein requirement chart based on age:

Protein, if not consumed in appropriate quantities, can impose certain health risks.

Risk of Heart Disease

High consumption of certain types of protein, particularly from animal sources high in saturated fats and cholesterol, can increase the risk of coronary artery disease.

Diets rich in these proteins may contribute to higher levels of LDL cholesterol, which can cause plaque to accumulate in the arteries and enhance the risk of developing heart disease.

Digestive Issues

High protein intake, especially from animal sources, can lead to digestive issues such as constipation or diarrhoea.

High-protein diets often lack sufficient fibre, which is necessary for healthy digestion and regular bowel movements.

Without adequate fibre, the digestive system can become sluggish, leading to constipation.

Dehydration

Excessive intake of protein-rich food causes dehydration due to an increase in urine production to expel the byproducts of protein metabolism called urea.

The body requires more water to maintain fluid balance, potentially leading to dehydration if fluid intake is insufficient. That is why it is important to consume more water after eating a protein-rich meal.

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Protein is an essential nutrient that is available in various animal and plant-based sources. Having a protein-rich diet is crucial to maintain a healthy lifestyle. For non-vegetarians, chicken breast is a great source of protein.

For example, there is 31 g protein in 100g chicken breast. While for vegetarians, there are various dairy and plant-based sources like paneer, tofu, lentils, peanuts, etc.

However, protein should be consumed in appropriate quantities to avoid any side effects like digestive issues, dehydration or more.

Is paneer protein or fat?

Paneer is a dairy product that contains both protein and fat. It is a high-protein source with around 18 g of protein per 100 g serving, which makes it a great alternative for vegetarians.

What is 100 gm boiled chicken protein content?

A 100 g boiled or boneless chicken contains approximately 31 g of protein. It is a great addition for individuals who rely on protein-rich diets.

Does 1 kg chicken have protein?

Yes, 1 kg (1,000 g) of chicken breast contains approximately 310 g of protein.

Disclaimer: This is a general guide on 15 Protein Rich Foods. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.