Top 20 Protein-Rich Foods

Protein is among the major components and the most abundant type of chemicals, found in skin, hair, muscles and various other organs. They play a crucial role in maintaining overall good health of the body and making up the building blocks of organs, muscles, skin and hormones in your body. We should eat a protein-rich diet to own a healthy body. The Recommended Daily Intake (RDI) for protein is 56 grams for males and 46 grams for females.


Health Benefits of Proteins

Protein serves various functions in our body, some of them are mentioned below –

  • Helps to strengthen body structures.
  • Provides structure and strength to cells and tissues.
  • Controls and enhances various biochemical reactions in the body.
  • Helps in the replenishment of damaged cells, thus helps in ensuring the constant formation of new healthy cells.

Top 20 Protein-Rich Foods

Here I am going to discuss some delicious foods that are rich in protein.

Vegetarian Food

It includes – 


Soybeans are a very good source of protein. It contains all of the essential amino acids. 28 grams of Soy protein contains:

  • Protein – 23 grams
  • Carbohydrates – 2 gram
  • Fat – 1 gram
  • Fibers – 6 grams


Tofu is a food made of condensed soy milk and is high in protein, fats, carbohydrates, vitamins, minerals and all of the essential amino acids. 100 gm Tofu offers:

  • Protein – 8 grams
  • Carbohydrates – 2 grams
  • Fibers – 1 gram
  • Fat – 4 grams


Chickpeas are healthy vegetarian protein. 3.5-ounce (100-gram)  of Chickpeas offer:

  • Protein – 3 grams
  • Carbohydrates – 8 grams
  • Fiber – 2 grams


Lentils are a type of legume and are a good source of plant protein fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. 1 cup of Boiled lentils (198 gm) contains:

  • Calories – 27%,
  • Carbohydrates – 9 grams
  • Protein – 9 grams
  • Fat – 8 grams
  • Fiber – 6 grams


Beans are the fruits or seeds of a family of plants, called Fabaceae. 1 cup of Beans (256 gm) of Beans contains:

  • Calories – 215
  • Protein – 4 grams
  • Fiber -6 grams


Peanuts are incredibly delicious and are high in protein, fiber  and magnesium. 3.5 ounce (100 gms) of peanuts contains:

  • Protein – 8 grams
  • Carbohydrates: 1 grams
  • Sugar: 7 grams
  • Fiber: 5 grams
  • Calories – 567


Almonds are loaded with important nutrients, including fiber, vitamin E, magnesium and manganese. 1 ounce (28 gm) Almonds contain:

  • Fiber – 5 grams
  • Protein – 6 grams
  • Fat – 14 grams


  • Quinoa is the world’s most popular super foods. 1 cup of Quinoa (185 gm) contains:
  • Protein – 8 grams
  • Fiber – 5 grams

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber and calcium. 1 ounce (28 gm) Chia seeds contain:

  • Fiber – 11 grams,
  • Protein – 4 grams,
  • Fat – 9 grams.


Hummus is made by blending chickpeas, ground sesame seeds, olive oil, lemon juice and garlic in a food processor. 3.5 ounce (100 gms) of Hummus contains:

  • Calories – 166
  • Fat – 6 grams
  • Protein – 9 grams
  • Carbohydrates – 3 grams
  • Fiber – 0 grams


Potatoes are underground tubers that belong to the family Solanum tuberosum. 2/3 cups (100 gm) of boiled potatoes contain:

  • Calories – 87,
  • Protein – 9 grams,
  • Carbohydrates – 1 grams,
  • Sugar – 9 grams,
  • Fiber – 8 grams,
  • Fat -1 grams.


Mushroom Contains:

  • Calories – 15,
  • Fats – 0 grams,
  • protein – 2.2 grams,
  • carbohydrates – 2.3 grams.


Milk is a highly nutritious food. 1 cup (240 ml) cow’s milk contains:

  • Calories – 149,
  • Protein – 7 grams,
  • Carbohydrates – 7 grams,
  • Fat – 8 grams.


Cheese is a dairy product which is a good source of protein. 1 ounce (28 gms) of cheese contains:

  • Protein – 6 grams
  • Fat – 6 grams
  • Carbohydrates -1 gram


Oats are whole-grain cereal, rich in protein. 3.5 ounce (100 gm) of oats contains:

  • Protein – 9 grams,
  • Carbohydrates – 3 grams,
  • Fiber – 6 grams,
  • Fat -9 grams

Non – Vegetarian Food

It includes –


Eggs are very healthy. 1 egg contains about 6–7 grams of protein.

Grilled Chicken

Chicken is a popular non-vegan food. 52 grams of Grilled chicken contains – 13.5 grams of protein.


Fish is a high protein diet.  100 gms of fish contains:

  • Protein – 63 gm,
  • Calories – 93%

Plant-Based Herbal Supplements

 These include –


Spirulina is a type of cyanobacteria that grows in both fresh and saltwater. Spirulina boosts the immune system, prevents aging, reduces wear and tear in the body, maintains healthy cardiovascular functions and is a good supplement with numerous health benefits.


Wheatgrass powder which helps to maintain digestive health, pacifies the three body energies namely-Vata, Pitta and Kapha, also helps to fight diseases like cancer, diabetes, etc. It is popularly known as “Green blood” due to its property of making new blood and detoxifying the body organs and blood.


Shatavari is nature’s best nourishing herb, useful in anemia, uterine fibroids, ovarian cysts, good for female reproductive health and is very effective  for fatigue, anxiety and generalized weakness in females.

Tribulus Power 

Tribulus power enhances stamina, pleasure, and strength, also  improves sexual desire in males, helps in Erectile dysfunction (ED), low sperm count, acts as a natural diuretic and removes toxins from the body.

Musli Strength 

Musli strength helps to maintain the stamina and overall strength of the body. It is useful in cases of general debility, weakness, and loss of immunity.

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Dr. Vikram Chauhan

Dr. Vikram Chauhan (MD - Ayurveda) is a Globally Renowned Ayurveda Physician with Expertise of more than 25 Years. He is the CEO & Founder of, a leading Ayurveda Brand, Manufacturing, and Export Company with a Chain of Clinics and Branches in the US, Europe, Africa, Southeast Asia, India, and other parts of the World. He is also an Ayurveda Author who has written Books on Ayurveda, translated into Many European Languages. One of his Books is "Ayurveda – God’s Manual for Healing". He is on a Mission to Spread Ayurveda All Over the Planet through all the Possible Mediums. With his Vast Experience in Herbs and their Applied Uses, he is successfully treating Numerous Patients suffering from Various Ailments with the help of the Purest Herbal Supplements, Diet, and Lifestyle, according to the Principles of Ayurveda. For More Details, visit. Read More

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