We all have heard about protein on countless occasions since our childhood and how much it is required by our body. It serves various essential functions in our body and is also known to be one of the most abundant biological constituents at a molecular level. It is crucial for our growth, health, and bodily development and even for our immunity system (1). This post contains all the necessary facts related to protein and includes  35 high protein foods which you can include throughout the day in your diet and experience the increase in your energy levels.

What is Protein?

Protein is required for our well-being and sustenance. They are primarily constituted of thousands of smaller units which are known as amino acids (2). These smaller units, which are of various different types, combine with each other in order to form a protein (3). The combination of sequences between different types of amino acids determines the type of protein as well as its functionality in the human body.

Why is Protein Important for Your Body?

Protein is a component of each and every important part of your entire body which gives it its relevance. Not only does it give strength to body parts like muscles, bones, joints, skin and even cartilages but also is needed to produce hormones and enzymes (4). Enzymes are needed to break down food digesting and hormones affect various types of functions like blood circulation. As you already know that there are several different types of protein and they are required for various functions for example; creation of antibodies and even transport of oxygen in the blood (5).

Here is an interesting video from Eat Happy Project that explains the importance of protein for our body

 

How much Protein You Should Consume?

Maintaining a regular supply of protein to your body is the key to a healthy life and active life. Consumption of various different types of protein should be practised in order to receive maximum benefits (6).

We require 0.8 to 1 grams of protein per kilogram of our body weight. Different amount of protein is required to be consumed at different age groups which helps maintain a proper balance in your diet.  Young and adolescent children, pregnant and nursing women, ageing or stressed individuals need more than this stipulated amount of protein. Regular exercise and frequent travels also increase the protein requirement for our body (7).

The Benefits of Protein Consumption

A regular and steady intake of protein is essential. Too much of protein is never useful and too less of it can prove to be harmful to the body (8).

• Protein is more popularly known to increase muscle and bone strength which is why bodybuilders are advised to adopt diets which are rich in protein.
• More importantly, protein-rich diets provide increased energy throughout the day.
• Protein-rich foods are also highly recommended for maintaining or losing weight as it causes a slow and steady rise in our blood sugar level.
• Proteins are responsible for making antibodies which prevent us against infections.
• Proteins help in the formation of enzymes which catalyze metabolic and biochemical reactions (9).
• Transportation of nutrients from one part of the body to another is carried out with the help of Proteins like Haemoglobin.

Let us now look at the best protein food list.

35 High Protein Foods

 

1. Eggs

It is one of the most common breakfast item containing minerals, vitamins, and healthy fats. Eggs can be served in various different ways and carry over 6 grams of protein. Egg is one of the high protein foods (10).

2. Almonds

Constituted with essential nutrients such as manganese, fiber along with vitamin E. Almonds offer 6 grams protein per ounce hence you can consume them regularly.

3. Oats

Also known as common oat, Oats are a common type of cereal consumed on a daily basis. Filled with fiber, magnesium and thiamin oats comprises over 15% calorie and protein.

4. Cottage Cheese

 A type of cheese with low-fat content and rich with calcium, vitamin B12, and vitamin B2. A cup of cottage cheese comprises 2% fat and 27 g of protein. Cottage cheese is a protein rich food.

5. Milk

 A huge source of high quality of protein and is extremely rich in calcium, phosphorus as well as vitamin B2. One glass of milk contains 8 grams of protein. Milk is one of the high protein foods.

6. Broccoli

Contains vitamin C, vitamin K fiber as well as potassium. Also filled with bioactive nutrients broccoli provides 3 grams of protein per cup. Broccoli is a protein rich veg food.

7. Quinoa

A form of grain which is packed with vitamins, minerals, and fibers. It adds several bonuses to your health and 185 g of quinoa has 8 g of protein.

8. Lentils

A popular source of plant protein which contains magnesium, potassium, and fibers. 198 g of lentils has 18 g of protein. Lentils is a protein rich food.

9. Flax Seeds

 Obtained from the flax plants which bears bright blue flowers. 30 g of flax seeds constitute 60 % of protein. Flax Seed is one of the high protein foods.

10.Bean Sprouts

100 g of bean sprout contains around 4 g of protein. It is a common ingredient used in many household dishes. Bean sprouts is a protein rich veg food.

11. Peanuts

Very delicious and a highly popular source of protein. Rich in fiber, magnesium and they also help in weight loss. 28 g of peanuts contains 7 grams of protein.

12. Whey Protein

 Supplements contain high-quality protein which helps make up for any deficiency in protein. They are mostly consumed when one does not have the time to cook. They can provide 20 to 50 g of protein.

13. Tofu

A quarter block of Tofu contains around 12 g of protein and is a superb alternative for those who wish not to consume meat. Tofu is also rich in magnesium, iron and other nutrients. Tofu is one of the high protein foods and importantly those who don’t eat non-veg it is a high protein vegetarian food.

14. Green Peas

Known to prevent various brain diseases such as Alziemers, green peas provide many nutrients like iron, copper, zinc as well as calcium. A cup of peas can provide 9 g of protein.

15. Peanut Butter

A very popular breakfast ingredient which is highly delicious and rich in protein. 2 tablespoons of peanut butter contains7 g of protein.

16. Soy Milk

You can add soy milk to food to increase the protein content. 1 cup of soy milk contains about 8 g of protein. Soy milk  is a protein rich food.

17. Pistachio 

A very rich source of fiber which highly effective for boosting healthy digestion. A cup of pistachios amounts to 25 g of protein. It is a high protein vegetarian food

18. Walnuts

Walnuts prevent disease like osteoporosis and gallstones. They are rich with copper and a cup of walnuts can contain 20 g of protein. Walnuts is one of the high protein foods.

19. Pumpkin Seeds

 Contains high quantity of zinc and can help strengthen your immunity system. Pumpkin seeds are popular seasoning used in dishes and a cup of it provides 12 g of protein.

20. Cashews

 Cashew consumption is healthy for the formation of red blood cells as it contains iron and copper. Eat cashews daily in small amount like 5-6 pices. An ounce contains 5 g of protein.

21. Soybeans

It is considered to be the most protective type of bean as they have the highest content of protein. One cup of soybeans gives you over 68 g of protein.

22. Kidney Beans

 Helps in detoxifying the body as it is rich in molybdenum and has vitamin B1 which helps prevent Alzheimer’s. 1 tablespoon of kidney beans contains 1 g of protein.

23. Barley

 Useful for weight loss and healthy digestion barley is known to be rich in fiber. A cup of barley contains at least 23 g of protein.

24. Chickpeas

It is a form of carbohydrate which assists in controlling blood sugar. A cup of chickpeas offers 15 g of protein. Chickpeas is one of the high protein foods.

25. Sweet Corn

 Rich in vitamin A and potassium along with being low in fat, sweet corn replenishes your body with minerals. A single large corn ear can give you 4 g of protein.

26. Cauliflower

 Cauliflower has a lot of benefits like improved memory and sleep. It is rich in choline and can provide 16 g of protein.

27. Coconut

 Recommended throughout the summer, both its water and pulp is extremely nutritious. It offers several minerals and assists your immunity system. They can give you over 13.2 g of protein.

28. Guava

 A fruit rich in fiber which increases healthy digestion. It contains more than 1.4 g of protein.

29. Paneer

 A type of cheese popular throughout India and most of South Asia. There are variety of dishes you can prepare from paneer. A hundred grams of paneer contains 18 g of protein.

30. Chia Seeds

 An ounce of chia seeds offers you 4.4 g of protein. They are filled with fiber and serves as a great energy booster.  It is a protein rich food.

31. Hemp Seeds

If you are allergic to soy then consumption of hemp seeds is best for you. 1 ounce of hemp seeds gives you 9 g of protein.

32. Amarnath

 They are a type of grain which is rich in lysine and amino acids which are otherwise missing in other grains. A hundred grams of amaranth has 3 g of protein.

33. Spinach

 Spinach is thick and leafy which makes it a delicious addition to many dishes. A hundred grams of spinach has 3 g of protein.

34. Millets

 Rich in potassium and sodium; millets are grown around the world as a type of cereal. On consuming a hundred grams of millets one can intake 11 g of protein.

35. Ragi

 Also known around the world as the ‘finger millet’ it can be used to make ragi flour. It is rich in various fibers and contains 7 g of protein per 100g.

Tips for Protein Intake

1. Never go on a high or low protein diet. Eat enough protein necessary for your body.
2. Most proteins need to be cooked well to make it go easier on your stomach. Under cooked Protein is a disaster. You can eat only fish and dairy products as raw.
3. You can include protein for breakfast and dinner both. If your calorie intake is enough, proteins in dinner will do repair work for your body. In breakfast, it will help your blood sugar rise steadily and keep you full for a longer period of time.
4. Protein Powder can be consumed after exercise (within 10 minutes) or any stressful activity of the day.

This was all about protein and protein-rich food. Write to me your feedback and suggestions in the comment section below.