Protein Rich Food: Top 22 Delicious High Protein Foods List

Vegetables, Legumes, and Grain

Wondering how can vegetarians get 100g of protein a day? Here is a list of vegetarian foods that will help you.

1. Pinto beans

Pinto beans are extremely nutritious, plumper, and lighter looking than red kidney beans and contain a cup full of every good nutrient your body needs. They provide you with protein, fiber, sodium, thiamine, iron, magnesium, potassium, and phosphorus.

• Protein value: ½ cup of pinto beans contains 11g of protein and 197 calories.

Pinto beans are one of the protein-rich foods that you can enjoy every day. You can eat half a cup of pinto beans, around 86g, and get all the nutritional benefits. The best way to cook them is by boiling them in water and adding them to your salad recipe, making your meal flavorful and nutritious. 

2. Lentils

This humble Indian staple, a favorite for those who love dal, is a great source of protein. Green mong, chickpea, urad dal, toor dal, and horse gram are all lentils. Although they aren’t expensive, they provide you with a host of B vitamins, a huge helping of nutrients, such as folate, pantothenic acid, and zinc, and are 25% protein.

• Protein value: ½ cup of lentils contains 9g of protein and 101 calories.

Like beans, you can have these protein-rich foods up to 3 cups in a week. This rounds up to ½ a cup every day. You should also mix them up with different protein-rich foods to ensure better balance in your nutrition. Because they don’t require pre-soaking, the best way to cook them is by boiling them with a little salt. 

3. Quinoa

Quinoa is called a ‘super grain’ and is rich in fiber and protein. In the Indian kitchen, it is used to replace rice in any dish, such as a quinoa pulao, and there are tons of delicious recipes, including salads, that you can look up to get a tasty meal ready. Among its top nutrients are manganese, magnesium, and phosphorus.

• Protein value: ½ cup of quinoa contains 4g of protein and 111 calories.

Consuming around one cup of cooked quinoa can be a great way to add protein in your daily diet. To cook it, try boiling and mixing it with vegetables and other protein-rich foods. This way you can enjoy a healthy and flavorful balanced diet. Remember to soak them before cooking to ensure that you cook quinoa perfectly.

4. Adzuki beans

Adzuki beans find their way into Punjabi, Gujarati, and Maharashtrian dishes. While being chock full of the regular list of nutrients, like folate and manganese, adzuki beans also provide you with antioxidants. The bean is sometimes called aduki or azuki.

• Protein value: ½ cup of adzuki beans contains 9g of protein and 147 calories.

Given that adzuki beans are a type of beans, you should to consuming the ideal consumption of beans and lentils, i.e. ½ a cup daily or 3 cups weekly. One of the simplest and easy way to cook these protein-rich foods is by cooking them with water. You can presoak them to reduce your cooking time but it is not necessary.

5. Black beans

Indian cuisine has no shortage of black bean recipes, from dals to curries, and black beans are a good source of protein, folate, and fiber. Interestingly, some studies show that black beans may reduce the surge in blood sugar after meals. So, eating black beans and rice is better than consuming rice alone.

• Protein value: ½ cup of black beans contains 7.6g of protein and 114 calories

Being among the best protein rich foods, black beans can help you meet your protein intake with ease. All you have to do is consume half a cup of black beans with your other favorite foods. The easy way to cook black beans is soak them in water for some time and then boil until tender and add seasoning according to your taste. Once boiled, you can add them to any recipe to make it healthy and flavorful.

Protein Rich Fruits

6. Guava

Guava fruit is one of the top sources of protein. It has more protein than any other fruit. It is also packed with fiber and essential antioxidants. That’s not all. A single serving of the fruit offers 4 times your daily vitamin C needs. Take a bite of guava or add it to smoothies. Have it along with other protein rich foods like yogurt or add it to fruit salad to enjoy the delicious treat. Protein value: 1 cup (165g) of guava contains 4.2g of protein and 112 calories.

Ideally, you can safely eat one ripe guava a day. To know if it ripe, check its color. It should be light green to yellow in color. Slices of guava can be a quick and great way to add guava in your daily diet. You can add the slices as a garnish to any of dish and enjoy the benefits of one of the best protein

7. Avocado

This healthy fruit makes it to the top list of high-protein fruits. It is only second to guava in protein content. This versatile superfood can be consumed in its fruit form or added to a milkshake. You can even add it as one of the ingredients of healthy fruit and veggie salad. Protein value: 1 cup (150g) of avocado contains 3g of protein and 240 calories.

Ideal consumption of avocado depends on your overall diet. If you consume healthy fat food, you should eat less than half of an avocado every day. For a quick and healthy way of cooking, try grilling avocado to make a great, healthy side dish. 

Also Read: Avocado Benefits

8. Jackfruit

It is a spiky relative of the fig popularly consumed in places like India, Indonesia, and the Philippines. It makes a perfect vegan meat substitute. The fruit is food rich in protein, vitamin C, fiber, and potassium. Although jackfruit has lower protein content compared to meat, it has fairly high protein for a fruit. You can eat this fruit raw or cooked. It is often added to Thai curries. Protein value: 1 cup (165g) of jackfruit contains 2.8g of protein and 157 calories.

Jackfruit is not just one of the best protein-rich fruits but also one of the most versatile one. Given its nutritional value, you can consume around one serving of jackfruit in your daily diet. Slicing and adding them in your savory or sweet dishes can help you add a lot of flavor to your meal.

9. Kiwifruit

Kiwifruit is a berry fruit that is rich in vitamin C. This fruit is juicy and has skin. The fruit is originally from China and is also known as Chinese gooseberry. Kiwifruit is rich in nutrients and low in calories. You can just clean, slice, and eat it along with its skin. It provides a fair amount of protein and nearly twice your daily vitamin C. Protein value: 1 cup (180g) of kiwifruit contains 2.1g of protein and 110 calories.

The role of kiwifruits in your diet goes beyond being just another one of the many protein rich fruits. They can benefit your health in many ways and as a result you should eat them to stay healthy. The quickest way to eat kiwifruit is to eat it fresh. Just cut the fruit in half and scoop out the fruit from its skin. If you like it, you can consume the whole kiwi with its skin too. 

Nuts and Seeds

10. Soy nuts

Are soy nuts really nuts? They aren’t, but this doesn’t really matter from the health perspective. If you’re in the habit of snacking, roasted soy nuts or soy nut bars are a way to eat healthily and improve upon your daily protein intake. Importantly, soy nuts may also promote brain health and ward off cancers. Protein value: 1oz of soy nuts contains 12g of protein and 120 calories.

The ideal consumption of soy nuts depends on the amount of soy you need to eat. It is recommended that you consume around four servings of soy, i.e., 25 grams of soy in a day. This can help you get all the nutritional benefits. While you can simply snack on them, you can also bake them into your dessert for a delicious and nutritious plate of food.

11. Pumpkin seeds

If you have a sweet tooth, consider homemade cinnamon sugar pumpkin seeds as your midday snack. Apart from protein, pumpkin seeds provide you with unsaturated fats and omega-3 acids. The latter is a big boost for those who dislike fish. The seeds are also a source of B vitamins and indirectly of vitamin A. Protein value: 1oz of pumpkin seeds contains 9g of protein and 159 calories.

To get the most of these protein-rich fruits, you should have around 30 grams of pumpkin seeds every day. There are many ways of cooking pumpkin seeds, but the simplest way is to roast them with olive oil or low-fat butter and seasoning of your choice.

12. Chia seeds

While there isn’t a daily recommended amount of this protein-rich fruits, consuming about five tablespoons in a day (about 50 grams) can help you get its health benefits. However, be sure to drink ample water to avoid digestive side effects. When it comes to adding chia seeds to your daily diet, you can add them to any of your meals as a garnish.

Dairy Products

13. Cottage cheese

India, and the internet, has no shortage of dairy-related recipes and while you may think of cottage cheese as an indulgence, an upside of eating it is actually weight loss! It is definitely among the most popular rich protein foods and will keep you from feeling hunger pangs for a good while. Protein value: 4oz of 1% fat cottage cheese contains 14g of protein and 81 calories.

When it comes to cottage cheese, you can consume about 100 grams every day to meet your protein intake. The best way to cook your cottage cheese is by sautéing and adding salt to it. Once done, you can add it to any of your favorite dishes.

14. Soy milk

Is skimmed milk good for protein? It sure is. 1 cup contains 8g of protein and 86 calories. Can’t consume milk due to intolerance? No problem; try soy milk instead. An added benefit is that you get potassium and are left with not much of saturated fat. Protein value: 1 cup of soy milk contains 8g of protein and 132 calories.

In terms of soy milk, you can consume around three servings in a day. However, you will need to decrease the consumption if you plan on consuming other protein-rich foods. Given that it is milk, you can substitute your daily consumption of cow milk with soy milk in coffee, smoothies, or baking. However, be sure to balance your calcium intake with other calcium-rich foods.

Between these 22 top protein rich foods you’re sure to have tons of options for breakfast, lunch, dinner, and midday snacks too! Could there be any downsides to going heavy on protein? Well, overdoing anything isn’t smart. Too much protein cannot be processed by your body and is stored as fat, even as it puts pressure on your liver and kidneys, releasing more ammonia, amino acids, and urea in the blood.

What is High Protein Diet?

A high protein diet includes foods where more than 25% of total calories come from protein. Many of these protein rich foods include a large number of proteins, saturated fats, and a low amount of carbohydrates. Some examples of protein rich foods include eggs, chicken, seafood, soy, black beans, lentils, and low-fat dairy foods.

High protein diets are those that encourage you to include more protein and less carbs and fats in your diet. Such a diet helps boost your energy and athletic performance, and aids in weight loss. Research also suggests that a high protein diet may help overweight or obese women lose weight while retaining their lean muscle mass [2]. 

Usually, a high protein diet will have 30% calories from proteins, 40% from carbohydrates, and 30% from fat. But you can add or change this ratio according to your body’s needs. Some diets commonly considered as high protein diets include:

Dukan Diet

This is low fat, low carbohydrate, and high protein diet. It is based on the principle that losing weight is difficult when you are hungry. It includes fat-free dairy and lean proteins that help you feel full. 

Scarsdale Diet

In the late 1970s, this high protein diet gained huge popularity. It limits your calorie intake to 1000 calories a day. Under this plan, your meal will consist of around 22% fat, 34% carbs, and 43% of proteins.

Atkins Diet

This diet basically restricts carbs and allows you to eat more protein and fat.

Whole30

This is a 30-day diet to reset your body. It aims at eliminating sugar, grains, alcohol, legumes, and dairy. It generally includes only vegetables, fruits, and meat.

As a general rule, a high protein diet will typically require you to:

• Include protein in all your meals
• Have protein rich snacks
• Ensure that your breakfast includes proteins
• Avoid processed carbohydrates

Benefits of Protein Rich Foods

Consuming protein rich foods offers you many benefits. Some of them include the following.

• Strengthens your bones
• Strengthens your immune system
• Boosts your muscle mass and increases strength
• Lowers food and late-night snack cravings
• Help lose weight and maintain overall body weight
• Helps you feel fuller for longer, reduces your appetite and hunger levels
• Lowers your blood pressure and supports heart health
• Keeps you physically fit even if your age and boosts energy levels
• Promotes cell and tissue recovery by helping your body repair itself
• Boosts body metabolism and increases the number of calories you burn

Protein Rich Foods for Weight Loss

Here is a list of high protein-rich foods that help in weight loss:

• Almonds
• Peas
• Lentils
• Broccoli
• Cauliflower
• Black beans
• Corn
• Chicken breast
• Legumes
• Guava
• Turkey
• Pistachios
• Chia seeds
• Asparagus
• Pumpkin seeds

Protein Rich Foods for Weight Gain

Here is a list of high protein rich foods goods for weight gain:

• Peanuts
• Cheese
• Milk
• Steak
• Yogurt
• Potatoes
• Oats
• Quinoa
• Avocados
• Healthy cereals
• Dark chocolate
• Whole eggs
• Salmon and oily fish
• Whole grain bread
• Nuts and nut butter
• Protein shakes and smoothies
• Protein bars and supplements

Nutritional Value of Protein Rich Foods

As you know from various diet charts, protein contributes to the total calories you consume. Generally, protein and carbohydrates contain 4 calories per gram. Fats contain 9 calories per gram [1]. But this is not all when it comes to protein’s nutritional value. 

The nutritional value of protein is dependent on the amount of amino acids it contains. Amino acids are building blocks that help your body make new proteins. These include bone and muscle as well as compounds like hormones and enzymes. Your body can also use amino acids as an energy source. 

There are about 20 different types of amino acids that are divided into essential and non-essential amino acids. Non-essential amino acids are those that your body can make and includes 11 types of acids. Essential amino acids are not created by your body and there are 9 types in this category.

You can get these essential amino acids from a few different foods. Including them in your diet is vital for better health. These can be divided into 3 categories:

Animal Products

These have all the essential amino acids that your body needs and are therefore known as complete proteins. Beef, chicken, dairy products, and fish come under the list of complete proteins.

Plant-based Protein

Nuts, lentils, whole grains, and beans come under plant-based protein sources. These lack at least one essential amino acid, which is why they are considered to be incomplete proteins. But there are some proteins that are considered nearly complete sources of protein in this category too! These include:

• Amaranth
• Quinoa
• Buckwheat
• Chia and hemp seeds 
• Soy products

Soy products like tofu, soy milk, and edamame also have nearly all the essential amino acids that your body needs. 

If you are following a vegetarian or vegan diet, make sure to include various combinations of plant-based proteins. This will help ensure that your body gets an adequate mix and amount of amino acids. For instance, have both quinoa and amaranth in a day and combine cereals and legumes in your meal such as baked beans on whole-wheat toast. This way, you can get the essential amino acids needed by your body.

How much Protein do You Need?

The amount of protein your body needs depends upon age, size, activities, and pregnancy status. However, as an adult, you need approximately 50g of protein a day and pregnant women require more, even up to 65g of protein a day.

Whether you side with vegetarian or non-vegetarian, there are plenty of rich protein foods that you can consume at various points of the day. From eggs and seafood to legumes and dairy products, picking the right protein foods ensures that your meals are both tasty and healthy.

Is Protein Powder Helpful?

Protein powder is a dietary supplement made from extracting animal and plant foods. The common forms of the supplement include whey, soy, and casein protein. Although protein powder is popular among fitness freaks and athletes, many people depend on it for meeting daily protein needs or to maintain weight. Protein powder helps boost physical performance and build muscles.

Taking protein powder before a workout help provide amino acid so that your body doesn’t make use of the protein in your muscles to fuel a workout. Consuming it post-workout helps repair damaged muscles. You do not necessarily need protein powder as you can meet the daily protein requirement by consuming protein rich foods. However, if your goal is to build muscle mass and strength, you may consume a protein supplement. But, consult your nutritionist or dietician before consuming it as the exact dosage depends on your age, gender, health, and level of activity.

An easy solution to getting the right amount of protein into your diet on track is to get professional nutrition insights that suit your body type, metabolism, and activity levels. Once you have your health needs outlined, make use of these powerful protein foods to live healthier!

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