Protein is an essential nutrient that is necessary for building and repairing tissues in the body, as well as for making enzymes, hormones, and other important molecules. Including protein-rich foods in your diet is crucial for maintaining good health and achieving your fitness goals.
Protein is a vital nutrient that can be sourced from a diverse range of foods. It is crucial to ensure an adequate intake of protein in your daily diet. The amount of protein required from your diet may vary depending on various factors such as weight, gender, age, and overall health.Satisfying your protein requirements can be conveniently accomplished by consuming a diverse range of foods. Protein can be obtained from both animal and plant-based sources such as:
- Meat and fish
- Dairy products
- Seeds and nuts
- Legumes like beans and lentils
Protein Foods List
Some Food Sources of Dietary protein include:
- Lean meats – beef, lamb, veal, pork, kangaroo
- Poultry – chicken, turkey, duck, emu, goose, bush birds
- Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
- Dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)
- Nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
- Legumes and beans – all beans, lentils, chickpeas, split peas, tofu
Protein Foods List Veg
The below list of Protein Rich Food for Vegetarians:
In India, lentils, also known as daal, are a common and popular component of daily meals. With approximately 18 grams of protein per cup, lentils serve as an excellent source of vegetarian protein. Lentils can be enjoyed in the form of soups or paired with rotis or rice.
Legumes encompass a range of beans such as kidney beans, black beans, chickpeas and similar ones, that are widely recognized for their high protein content. One serving of chickpeas contains approximately 15 grams of protein, along with several other essential elements and minerals that promote overall health and fitness. According to clinical studies, consuming legumes regularly can aid in maintaining low cholesterol levels.
Nuts are considered to be superfoods that offer several health benefits. If you’re following a vegetarian protein diet, incorporating nuts into your meals is highly recommended. Almonds and cashews, for instance, are excellent sources of protein and are commonly included in vegetarian protein food lists.
Eating around 20 to 25 whole almonds per day on average can provide you with approximately 6 grams of protein. However, consuming this many almonds in one sitting can be challenging, and simply having a handful of mixed nuts daily can offer the protein boost your body needs. Moreover, nuts are also rich in dietary fiber and vitamin E.
4. Green Peas:
Green peas may not seem like a protein-rich food, but they actually offer a significant amount of protein. One cup of these green vegetables provides nearly 9 grams of protein, along with essential vitamins A, K, and C, minerals, and a high amount of fiber. By incorporating green peas into your daily vegetarian diet, you can easily supplement your body with the additional protein it needs.
Quinoa is gaining popularity in India as a healthy, low-fat, and protein-rich food. A single cup of quinoa can offer approximately 9 grams of protein, making it an excellent choice for individuals with diabetes. It’s also high in dietary fiber, which aids in maintaining stable blood sugar levels. Quinoa’s glycemic index (GI) is 53, making it a great option for a diabetic diet plan since a GI of 55 or less is considered low. You can refer to the Glycemic Index Food Chart to learn the GI of other foods. Furthermore, quinoa is loaded with complex carbohydrates and various minerals, making it an ideal addition to the vegetarian protein food list.
6. Soy Milk:
Recently, soy milk has been extensively advertised as a great source of protein, and this is indeed accurate. For those who are lactose intolerant and need an alternative protein source, soy milk is an excellent option, providing nearly 7 grams of protein per cup. However, it’s not just the protein content that makes soy milk a beneficial food; it’s also a great source of calcium, vitamin B12, and vitamin D. However, these vitamins are usually added through fortification.
Oats are undoubtedly superfoods, rich in protein and a source of soluble fiber, clinically proven to lower cholesterol and reduce the risk of heart disease. Just a small cup of oats can provide nearly 6 grams of protein and one-quarter of your daily fiber requirements. Additionally, their high fiber content and low glycemic index can help regulate blood sugar levels. For other foods that can aid in controlling diabetes, refer to the Diabetes Food Chart.
In recent times, Chia seeds have gained popularity in India and are increasingly being regarded as a superfood. A 35-gram serving of Chia seeds offers 6 grams of protein and a remarkable 13 grams of fiber! Additionally, they are rich in nutrients such as calcium, magnesium, iron, omega-3 fatty acids, and numerous antioxidants, promoting overall health and well-being.
Chia seeds are user-friendly and it’s recommended to consume the organic variety. One should also be careful not to confuse them with basil seeds as they look quite similar. Simply soaking Chia seeds in water for a brief period and consuming them with your preferred beverage can provide the necessary nutritional boost your body needs. Chia seeds are an excellent source of protein for vegans.
9. High Protein Vegetables
While vegetables are often associated with being rich in vitamins and minerals with low amounts of carbohydrates and proteins, there are some vegetables that actually contain a decent amount of protein. Vegetables like spinach, potatoes, broccoli, asparagus, and sweet potatoes contain about 5 grams of protein per cooked cup. While this amount of protein may not be as high as non-vegetarian sources, it is still a noteworthy amount for a vegetable.
While fruits are typically not rich sources of protein, some varieties like bananas, guava, and certain berries contain a reasonable amount of protein.
11. Peanut Butter
Peanut butter and peanuts are rich in a winning combination of fiber, protein, and fat, which can help you feel full. Consider adding peanut butter to your toast, blending it into smoothies, or using it to create a savory peanut sauce for your dishes.
12. Cottage cheese
Cottage cheese is making a comeback, and it’s a healthy option! While it has slightly more sodium than Greek yogurt, it can still be a great addition to your diet, especially as a savory dip or sweetened up with fruit. Keep your salt intake in mind when consuming it.
Protein Foods Non Veg List
A diet that is high in protein is characterized by foods that provide over 25% of total calories from protein. Such protein-rich foods typically contain a significant amount of protein, along with saturated fats, and relatively low levels of carbohydrates.
The below list of Non Veg Protein Foods:
Eggs are an excellent protein source that can be enjoyed in various ways. Whether you prefer them poached, scrambled, or baked, eggs are equally delicious and surprisingly healthier and lower in calories than most people realize.
One large egg provides 6.28 g of protein, with 3.6 g found in the egg white alone. That’s a satisfying serving of protein! However, it’s essential to keep in mind that while the egg yolk contains more fat than protein, the egg white is packed with protein. Therefore, if you’re trying to gain muscle mass, opting to skip the yolk might be a wise choice.
2. Chicken Breasts
Chicken breasts are a beloved food among meat eaters, as they can be added to salads or used in creamy pasta dishes to satisfy your craving for meat. Not only are they delicious, but they’re also packed with protein and free of carbs! So, fitness enthusiasts can indulge in chicken breasts without any guilt.
Shrimp is an excellent source of pure protein that is low in calories, carbs, and fat, making it a dream for anyone watching their diet. Not only are they delicious, but they also contain antioxidants like astaxanthin, which can help reduce inflammation and oxidative damage. Furthermore, they are incredibly low in both fats and carbohydrates.
Fish is a highly valuable source of protein, but the specific amount of protein you get from a fish can vary depending on the species you choose. In a 3-ounce serving size of the most commonly consumed fish, you can expect to get between 16 and 26 grams of protein. Salmon, in particular, is known to have the highest protein content.
Turkey is an exceptional source of protein, containing about 29 g of protein per 100 g of turkey breast meat. This makes it a fantastic food for senior citizens, as it helps prevent muscle wasting and promotes muscle retention. Additionally, turkey is excellent for heart health and promotes cardiovascular efficiency. It is also a good source of folate and B12, which are essential for red blood cell formation and function.
List of Veg and Non Veg Protein Food PDF
Download pdf list of Protein Food Veg and Non-Veg from below link.