Diet & Nutrition 5 MIN READ 4322 VIEWS January 10, 2023

10 Best High Protein Foods to Eat

Written By Jyoti Jaswal

Protein is one of the essential components that help our bodies stay healthy and strong from the inside. The lack of protein in our system can cause severe issues like marasmus, impaired mental health, organ failure, shrinkage of muscle tissues, and weakness of the immune system. 

If you are someone who needs to keep your protein intake on track, check out these ten most delicious yet accessible protein food items to make your routine healthier and more effective for your body.

10 Best Sources of Protein 

Listed below are some of the best food sources that contain protein:

1. Eggs

Whole eggs

Eggs can easily be considered one of the most delicious yet healthy sources of protein that are easily accessible in our day to day life. Whole eggs are among the tastiest and most nutritious sources of protein. Our body needs regular protein intake to repair tissues, hydrate our skin from the inside and build certain hormones daily. Eggs are rich in minerals, vitamins and fat components. Even a water-egg-poach or an omelette can give you your daily dose of protein without compromising your health. Also, eggs are low-carb and low-calorie intakes that aid your weight loss journey as well.

How much protein one egg contains:
6 grams

How much protein 100 gm of egg white contains:

11 grams

2. Paneer or Other Dairy Products

protein and minerals

Paneer is one of the most sought after protein sources. It also contains various other nutrients in high quantities. Apart from that, milk, yoghurt, and other dairy products are a great source of protein. They also have vital minerals like calcium and vitamin D. However, over-consumption of certain products may be harmful at times. It can increase your body fat and cholesterol level. Always try and consume some skim or low-fat dairy products that will keep you healthy without harming it in any way.

How much protein 100 gm of paneer contains:

18 grams

How much protein 100 gm of milk contains:

3.4 grams

How much protein 100 gm of yoghurt contains:

10 grams

3. Dry Fruits Like Almonds and Peanuts

essential vitamins

Almonds are the storehouses of energy, and a few nuts can give you enough strength to go about your entire day without any fatigue, tiredness and restlessness. Especially if you are a vegetarian, nuts are something you should never skip in your diet. Grab a few of them in the afternoon or morning. It boosts your system real fast and makes you ready to face the day with a healthy attitude that comes from within. Apart from protein, several minerals like calcium, copper, magnesium, potassium, phosphorus and essential vitamins like vitamin A-C-E-K are also present in dry fruits. Apart from that, a peanut is also a highly effective source of protein. Even peanut butter has a good amount of protein in it.

How much protein 100 gm of almonds contain:

21 grams

How much protein 100 gm of peanuts contain:

26 grams

4. Lean Meat

lean meat

Lean meat contains a considerable amount of protein (around two more grams of saturated fat than chicken). In addition, vitamin B12 is an essential component of lean meat that helps keep skin disorders in check. Other minerals like iron, zinc are also found in lean meat.

How much protein 100 gm of skinless chicken breast contains:

31 grams

5. Soy


Soy is known to be an essential food item that can reduce your cholesterol level magically. Around 40gm of soy has the power to keep your cholesterol low by 3%-5%. A healthy heart is integral in our system, and soy is an ingredient that directly and indirectly improves our heart conditions. Beans are also effective sources of protein that can make you feel full for the most amount of time in the day. Therefore, it reduces the over-eating tendency and keeps your health in check.

How much protein 100 gm of soybeans contain:

36 grams

6. Oats

natural protein foods

Oats are some of the most nutritious and healthy grains available there in the market now. Vitamin B1, Magnesium, and manganese can be found in oats that help our bodies to maintain a healthy immune system. Wheat gluten is also a source of good protein if appropriately consumed. However, it is better to go for oats since it contains healthy ingredients. Many people are gluten intolerant, and therefore, oats are the better option for them to choose.

How much protein 100 gm of porridge oats contain:

31 grams

7. Banana

Protein foods

Banana is high in all the essential nutrients and serves us with multiple health benefits. It can be a great food item that supports healthy digestion, helps in weight loss, and even aids in improving blood sugar levels. It also contains protein so you can add it to your diet plan without thinking twice.

How much protein one banana contains:

1 gram

8. Tuna, Salmon, and Sardines

Protein supplements in india

These are some of the most effective sources of protein to come from seafood. They can be baked or served in dishes. The preference is subjective. However, it is effective in all ways. It is rich in protein and omega-3 fats. Seafood, in general, consists of all the essential amino acids that our body needs. Therefore, it is a complete source of protein and has immense health benefits as well. It is also low in fat. Consequently, it does the job of keeping your body weight under check as well.

How much protein 100 gm of salmon contains:

22 grams

How much protein 100 gm of tuna contains:

28 grams

How much protein 100 gm of sardine contains:

19.8 grams

9. Quinoa

Protein foods

Quinoa is a seed from spinach, beets and chards. It contains all the necessary amino acids and is extremely low in fat as well. It has evolved to become a popular food option in today’s world. It contains extraordinary amounts of fibre, antioxidants, minerals, and vitamins. It is very often used as a replacement food item for white rice, and rightfully so.

How much protein 100 gm of quinoa contains:

4.4 grams

10. Protein Supplements

Protein supplements

High Protein snacks or Protein foods supplements are readily available and ready to use. You can prepare them as your go-to protein source when on the move or in a hurry. They are best had before or after a workout. However, do not forget to consult with your doctor or trainer for the correct dosage. 

How much protein a scoop of protein powder contains:

20-30 grams


Protein is the nutrient that helps in mass building, repairing specific health-related issues and keeping the immune system strong from the inside. The food options mentioned in this article are all easily accessible yet effective sources of protein. Add a few of these to your regular diet to feel a change in your health in very little time.

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