Complete Protein Rich Food Source List and Diet -You Must Know

Proteins are mainly utilized in making of bone, muscle, skin, nails and hair and they play a role inside the production of enzymes, which are associated with almost every function in your body system. So it’s very important to know the Protein rich food sources and high protein diet which you can eat on daily basis.

protein rich food complete list

Importance of Protein in your Daily Balanced Diet

Why everybody wants to know the best source of protein and in how much proportion one should eat?

Because proteins are chains of amino acid, which are construction blocks of tissues in human body. Eating protein triggers protein synthesis and of course the building of muscle tissue and eating sufficient amounts can change your body composition, eliminate hunger, and also lower excess fat from your body and result in weight loss.

Below is the list, Why Protein is important in your daily diet :

  • Protein intakes lead to High Mass in muscle with lean and thin tissue because it takes hours in breaking down
  • Eating Rich Protein Diet will lead into less craving for food and in lesser calorie consumption.
  • Helps in weight loss by keeping hunger at the edge and burning more amount of calorie
  • Also offer less belly fat by consuming food containing high amount of protein in proper amount.
  • Develop great muscles when you are consuming protein in addition to heavy strength workout consistently.
  • Eating Food with abundant amount of protein result in Better bone density and also reduce the risk of osteoporosis
  • Protein in comparison to high crabs diet helps people in Better sleep.

For non vegetarians meat is the main food rich in protein but for vegetarians there are plant based proteins and non-veg sources is also available. However growing facts suggests that decreasing meat and increasing the plant-based proteins is a healthier choice to go.

A diet which mostly contains any or some type of meat will raise the risk of stroke, heart disease and cancer, as compared to a vegetarian diet. Meat is a good source of protein but at the same time is a good source of fat too.

It’s not essential to eat all incomplete proteins at the same time. You can always have it for a variety. How much protein you require every day that depends upon your age, sex, weight as well as your physical activity.

Specific Protein requirement:-

  • Children need 2 grams protein per kg body weight every day.
  • An Adult needs 1 gram protein per kg body weight every day.
  • Pregnancy and lactating woman needs 1.5 and 2 grams protein per kg body weight every day respectively.
  • Older people need 1.5 to 2 grams per kg body weight every day.
  • The average person requires 50 to 65 grams of protein every day.

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Protein Food List

Below are some plant based and lean animal food sources that are rich in protein.
Consider adding them in your daily diet to improve your life:



Soyabean is a well know health food because of nutritive combination. Soyabean is not solely rich in proteins but is additionally an exceptional fibre source. Plus it includes vital minerals like calcium, sodium, magnesium etc.

Soyabean Protein value: It Contain Energy- 432 kCal and Protein amount is 43.2 grams per 100 gm



Peanuts are filled with energy and comprise health supporting minerals, nutrients, vitamins and antioxidants that are necessary for ideal health.
Simply a handful of peanuts will fill you with energy and offers enough needed amount of protein, minerals and vitamins.

Peanuts Protein value: Consist of 26 grams protein amount per 100 gm



Milk, another good dairy product which consist of rich protein value and also contains carbohydrate and fat content where skimmed milk with exception contains almost no fat. Milk can fulfil and provide nearly every nutrient to human body. As it contains nearly 3% protein and also having all the essential amino acids.

Milk Protein value: Contain Protein value - 3.4 grams and 1% Fat per 100 gm



Studies have shown that wheat is enormously favourable for healthier lifestyle. It significantly minimizes the potential health risks of heart diseases.
Furthermore it is considered to help in balancing levels of cholesterol and also look after your heart. In daily diet you have lots of wheat sources you use like bread, pasta, bagels, cakes etc.

Wheat Protein value: Contain Protein amount- 14 grams per 100 gm



Lentils one of the tasty food contain less calories but rich in nutrition , they are ideal legume which you can take in summers in your daily meal salad and also one of the legume you can easily find in mostly vegetarians food plate.
As it is a food rich high in fibre reduce the risk of heart problems moreover you will also get magnesium from it. So eating lentils in proper amount certainly make you healthy.

Lentils Protein value: Contain Protein amount- 9 grams per 100 gm



Egg as we all know is one of the rich source of protein you can easily find in your home. In addition to that it also contain 13 very necessary minerals and vitamins. When we talk about white Egg which is fat free and low calorie food also having high value of protein.
So including a egg in your daily diet will fulfil your protein needs.

Egg Protein value: Contain Protein amount- 13 grams per 100 gm Egg type:boiled



Best health benefits of almonds are lowering the cholesterol level of human body. However there are several other important health advantages of almond are present.
Almonds are filled with unsaturated fatty acid and very low in saturated fatty acid and also containing exclusive phytosterol antioxidants along with plant protein.

Almond Protein value: Contain Protein amount- 21 grams per 100 gm



Oats, mostly people takes in breakfast is amongst most of the best grain you can found. They are rich in magnesium, thiamin, healthy fibre and several other vital nutrients.

Oats Protein value: Contain Protein Amount- 17 grams per 100 gm



Do you know that fish offers equivalent amount of complete protein as meat whereas about only one fourth amount of total fat.
You can find different types of fish in your terrestrial area such as halibut, haddock, tuna, cod and perch. Fishes are also rich sources of vitamins and minerals .

Fish Protein value: Contain Protein amount- 22 grams per 100 gm

So above mentioned Sources of protein rich food will completes your daily need of protein and other nutrients.
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