11 Healthy And Delicious Protein Rich Foods

Whether you are looking to lose weight or put on muscles or simply you want a healthy body, protein is the most essential nutrients you need. For your body to work at its optimum level, protein is highly recommended. Protein not only helps in repairing or growth of muscles rather it helps in digestion as well as strengthening bones.

How much protein should I take in a day?

The recommended dietary allowance ( RDA ) for protein is 0.8 grams of protein per kilogram of your body weight or 0.36 grams of protein per pound. As the physical structure and daily activities of males and females are different. Their requirement of protein may even vary. The average daily intake of protein for men should be 56 grams whereas 46 grams for women.

Here in this blog, we are sharing 11 high protein-rich food that you can find easily.

1. Eggs

Eggs are the easiest and cheapest available protein-rich food of all. It is classified as ‘superfood’. Eggs are not only rich in protein rather it has essential vitamins, minerals and healthy fat as well. Eggs are a great source of vitamin A, vitamin C, vitamin D, Vitamin B6, vitamin B2, vitamin B12, iron, calcium, magnesium and phosphorus.

If you remove the egg white, then the nutritional value may change. An egg white contains 4 grams of protein whereas a whole egg has 6 grams of protein in total. Both the egg white and yellow has its benefits. Overall a whole egg has incredible health credentials. It may reduce the risk of heart attack by lowering the cholesterol level in your body. Regular consumption of egg can help you reduce weight as well as in gaining muscles, all depends upon what you are aiming for.

Eggs are a rich source of omega – 3. Omega – 3 is highly helpful in improving the quality of hair and skin.

Nutrients ( per 100 grams ) :

Protein – 27 grams
Carbohydrate – 0
Total fat – 11 grams
Saturated fat – 3.3 grams
Polyunsaturated fat – 1.4 grams
Monounsaturated fat – 4.1 grams
Calories – 155 kcal

2. Fish

Fish is a low-fat high-quality protein. It is loaded with highly effective vitamins and minerals like omega – 3, vitamin D, vitamin B12, calcium, phosphorus, iron, zinc, iodine, magnesium and potassium. According to the American heart association, fish should be consumed at least two times a week to prevent heart risk. omega – 3 present in fish is highly helpful in the growth of the brain and keep our heart healthy. It lowers the risk of cancer as well.

Fish oil can help in the recovery of those suffering from depression. It may also improve eye vision and eye health overall.

Nutrients ( per 100 grams ) :

Protein – 22 grams
Carbohydrate – 0
Total fat – 12 grams
Saturated fat – 2.5 grams
Polyunsaturated fat – 4.4 grams
Monounsaturated fat – 4.4 grams
Calories – 206 kcal

3. Almonds

Almonds are one of the most popular and highly nutritious nuts across the globe. They are full of protein, healthy fats, antioxidants, fiber, vitamins and minerals. It can be consumed raw, soaked in water, or toasted as a snack.

According to the American heart association, almonds can improve a person’s cholesterol levels as they are highly rich in good fats.

Nutrients ( per 100 grams ) :

Protein – 21.15 grams
Carbohydrate – 21.55 grams
Total fat – 49.93 grams
Saturated fat – 3.8 grams
Polyunsaturated fat – 12.32 grams
Monounsaturated fat – 31.55 grams
Calories – 579 kcal

4. Chicken breast

Chicken breast is a lean source of protein that contains no carbohydrates at all. It has no trans fat and is low in sodium. Chicken breast is loaded with essential vitamins and minerals like vitamin B, vitamin D, vitamin A, vitamin C, calcium, iron and zinc.

It is very easy to source of protein that is available throughout the year and it can help those looking for putting on muscle mass. It is good for strengthening bones.

Nutrients ( per 100 grams ) :

Protein – 30 grams
Carbohydrate – 21.55 grams
Total fat – 3 grams
Saturated fat – 0
Polyunsaturated fat – 0
Monounsaturated fat – 1 gram
Calories – 151 kcal

5. Oats

When it comes to a healthy breakfast option nothing can compete with healthy oats. As oats are among the healthiest grains on earth. Along with being a rich source of protein, it also contains a high amount of fiber which is helpful in digestion. Oats can help in controlling the body weight as well.

Gluten allergic people can include this food in their diet as it is gluten-free.

Nutrients ( per 100 grams ) :

Protein – 16.9 grams
Carbohydrate – 66.3 grams
Total fat – 6.5 grams
Saturated fat – 1.22 grams
Polyunsaturated fat – 2.54 grams
Monounsaturated fat – 2.18 grams
Calories – 389 kcal

6. Broccoli

If you are thinking to include a green vegetable that is rich in protein and fiber, broccoli is the answer. Broccoli is packed with so many healthy micro and macronutrients. It is a rich source of iron, potassium, calcium as well as vitamin A, vitamin C, vitamin E, vitamin K. Broccoli also contains a good amount of vitamin B including folic acid.

Broccoli can help reduce the cholesterol level in the body. Regular use of it can lower the risk of cardiovascular diseases. It may help in developing good eyesight as well.

Nutrients ( per 100 grams ) :

Protein – 2.5 grams
Carbohydrate – 6 grams
Total fat – 0.4 grams
Saturated fat – 0
Polyunsaturated fat – 0
Monounsaturated fat – 0
Calories – 31 kcal

7. Yogurt

Yogurt is a milk-based food item which is produced by bacterial fermentation of milk. It contains protein, calcium, vitamin B6, vitamin B12, potassium and magnesium. Yogurt has living bacteria in it known as probiotics which helps aid digestion and boost the immune system. Those having weak digestion must include yogurt in their diet.

As yogurt is a low-fat food, it may reduce the risk of high blood pressure.

Nutrients ( per 100 grams ) :

Protein – 10 grams
Carbohydrate – 3.6grams
Total fat – 0.4 gram
Saturated fat – 0.1 gram
Polyunsaturated fat – 0
Monounsaturated fat – 1
Calories – 59 kcal

8. Peanuts

Peanuts are known as the cheapest plant-based protein-rich food and one of the most popular nuts across the globe. It contains the highly nutritious value. Peanuts are a rich source of protein, fiber, vitamin E, vitamin B1, vitamin B3, copper, magnesium and phosphorus.

According to the Harvard school of public health, regular consumption of peanuts may lower the bad cholesterol level ( LDL ). It is also helpful in weight loss. Antioxidants present in peanuts help to improve skin and hair health.

Because of rich nutritious qualities, peanuts boost your energy level.

Nutrients ( per 100 grams ) :

Protein – 26 grams
Carbohydrate – 21.55 grams
Total fat – 49 grams
Saturated fat – 7 grams
Polyunsaturated fat – 16 grams
Monounsaturated fat – 24 grams
Calories – 567 kcal

9. Cottage cheese ( paneer ) 

Cottage cheese or paneer is a fresh cheese with a low acidic flavor. Like other cheese, it is not aged or ripened to get the flavor. It is made by acidifying the pasteurized milk. Cottage cheese is a rich source of milk-based protein. It can be eaten in various ways. Because of its fresh nature, many prefer to have it in the salad.

Paneer is a protein-rich food that helps in strengthening of bones and teeth. Potassium present in this cheese is helpful for heart health. Cottage cheese has a decent amount of magnesium and phosphorus which helps indigestion.

Nutrients ( per 100 grams ) :

Protein – 26 grams
Carbohydrate – 3.4 grams
Total fat – 4.3 grams
Saturated fat – 1.7 grams
Polyunsaturated fat – 0.1 gram
Monounsaturated fat – 0.8 gram
Calories – 98 kcal

10. Lentils

Lentils are small size legumes that are packed with so many nutritious qualities. They are one of the oldest health foods. Lentils are categorized by their colors i.e yellow, green, brown, red, or black. It can be an excellent alternative to meat because of its high protein content. They are also rich in vitamin B, iron, magnesium, calcium, zinc and potassium. Lentils have high fiber content in it.

According to the American heart association, a sufficient intake of fiber can lower the low-density lipoprotein ( LDL ) in the body.

Selenium present in lentils may decrease the development of a tumor. They are too easy to digest as well.

Nutrients ( per 100 grams ) :

Protein – 9 grams
Carbohydrate – 20 grams
Total fat – 0.4 gram
Saturated fat – 0.1 gram
Polyunsaturated fat – 0.2 gram
Monounsaturated fat – 0.1 gram
Calories – 116 kcal

11. Quinoa

Quinoa is considered to be a grain which is a rich source of protein, fiber, carbohydrates, vitamin and minerals. That is what makes it a ‘superfood’ or ‘super grain’. It has a high content of iron, copper, thiamine, and vitamin B6. Quinoa also contains magnesium, phosphorus, magnesium and folate. Quinoa is only plant-based protein-rich food that provides complete protein, supplying all essential amino acids. It can be a great replacement for rice. Quinoa can be eaten in breakfast or as a side dish. It might be boiled to be added to salads or to thicken the soup.

Quinoa anti-inflammatory nutrients help to aid in inflammation. It is all gluten-free.

Nutrients ( per 100 grams ) :

Protein – 4.4 grams
Carbohydrate – 21.3 grams
Total fat – 1.9 grams
Saturated fat – 0.2 grams
Polyunsaturated fat – 1 gram
Monounsaturated fat – 0.52 gram
Calories – 120 kcal