Protein Rich Food List – Protein Rich Diet

Protein Rich Food List – Protein Rich Diet

Protein is considered to be the building block of the human body. The body needs protein-rich food to accelerate muscle recovery, and to gain strength. Ideally, pre and post workout meals should be rich in nutrients as it plays a role in the quick recovery of the body. Eating protein rich foods on a daily basis is essential for your overall health. What we think of as “proteins” is actually a large class of molecules. They give structure and support to your cells and are essential for immune function, movement, chemical reactions, hormone synthesis, and more. They are all made up of small building blocks called amino acids. Here we are telling you about high protein diet chart with protein rich food list.

What is Protein?

The word protein comes from the Greek “protos”, which refers to “the top-shelf position of protein in human nutrition. It is a macronutrient that is essential for building muscle. It is commonly found in animal products, although is also present in other sources, such as nuts and legumes. Macronutrients are the nutrients that we need in large quantities to provide us with energy. Such as fats, proteins and carbohydrates. The body needs macronutrients in large quantities to sustain life. Each gram of protein contains 4 calories. Protein makes up about 15% of a person’s body weight.

Protein Rich Food list

There is a belief that meat and eggs contain a good amount of protein, whereas vegetarian food does not contain that much protein. This notion is absolutely wrong. Vegetarian food items of protein are also seen, which contain a good amount of protein. However, many vegetarians have turned to protein powders as their source of nutrients for protein foods. We have prepared protein rich food list for both vegetarian and non-vegetarian.


The benefits of eating almonds for health are many. Almonds are a nutritious tree nut that are rich in essential nutrients like fiber, vitamin E, manganese and magnesium. Eating almonds may benefit your health in a number of ways, including reducing heart disease risk factors such as high LDL (bad) cholesterol and high blood pressure. One ounce (28.35 grams) of almonds provides 6 grams of protein.


paneer is low in fat and calories, yet high in protein. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and many other nutrients. You can also reap the benefits of eating raw paneer. One cup (226 grams) of cottage paneer provides 28 grams of protein. Paneer also provides you with a good amount of calcium, keeping you full for a longer period of time.


Eggs are one of the most nutritious foods. They are a good source of protein that is easy to digest, and they are also an excellent source of vitamins, minerals, healthy fats and antioxidants. Eggs are packed with selenium and vitamins B12 and A. Eggs are also rich in a nutrient called choline, which is especially important during pregnancy and breastfeeding as it plays a vital role in the growth and development of the baby. Egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants and healthy fats. One large egg (50 grams) provides 6.3 grams of protein.


Milk contains almost every nutrient that your body needs. It is a good source of high-quality protein, and it is high in vitamins and minerals such as calcium, phosphorus, and riboflavin (vitamin B2). Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system and glowing skin. One cup (246 mL) of dairy milk provides 8.32 grams of protein.


Kidney beans are rich in protein, carbohydrates and fiber. It is also one of the main sources of iron. Along with steamed rice, rajma-chawal is a favorite dish in Indian households. Apart from being delicious, it is a nutritious food that can be enjoyed as a curry, as a topping in salads. Kidney beans contain 7.5 grams of protein per 1/2 cup serving.


Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fiber and antioxidants. They have been part of the human diet for hundreds of years and are consumed all over the world. What sets peas apart from other vegetables is their high protein content. 1/2 cup (170 grams) of cooked carrots contains only 1 gram of protein, while 1/2 cup (170 grams) of peas contains four times that amount.


Fish is an excellent source of protein and provides many important vitamins and minerals such as iodine, selenium and vitamin B12. Similarly, the benefits of fish oil are also seen and heard. People who include a lot of fish in their diet have a lower risk of health conditions such as heart disease and type 2 diabetes. Protein content is high in all types of fish. For example, half a salmon fillet (124 grams) provides 30.5 grams of protein, while a cod fillet (180 grams) provides 41 grams.


Lentils are among the richest sources of plant-based protein you can eat, making lentils an excellent addition to your diet if you are a vegetarian or following a vegetarian diet. Studies show that people who regularly consume lentils have a lower risk of developing health conditions such as heart disease and fatty liver disease. One 100 grams (about 1/2 cup) of cooked lentils provides 9.02 grams of protein.

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FAQ’s about Protein Rich Diet 

Q1. Which food contains the most protein?

Answer- Eggs, almonds, chicken, lentils, milk, fish, peanuts are the biggest sources of protein.

Q2. Which vegetable has the most protein?

Answer- Vegetables like beetroot, peas, broccoli, potatoes, okra and spinach have the highest protein.

Q3. How much protein is there in 50 grams of almonds?

Answer- 50 grams of almonds contain 11 grams of protein.

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