Protein Rich Foods: The Definitive Guide (2021)

This is a complete guide to protein rich foods in 2021.

In this in-depth guide you’ll learn:

What Is Protein
Why protein rich foods are important?
Benefits of High Protein Rich Foods
Top 10 Protein rich foods in India
Lots more
So if you’re ready to go “all in” with protein, this guide is for you.

Let’s dive right in.

What Is Protein?

Protein is a necessary component in the building of the human body’s structure. They are composed of amino acids and act as the building blocks of your body, similar to bricks in a home.

Did you know that protein accounts for 16.3 percent of total body weight? Over the last 20 years, higher-protein diets have been acclaimed as a feasible method to avoiding or treating obesity through improving body weight management.

As a result, because the human body needs protein to function properly, it is vital to ingest an adequate amount.

Why protein rich foods are important?

 Protein is an essential nutrient needed by the body to turn food into energy. It also helps build and repair tissues, control blood glucose levels, and maintain immune function.

Learn about protein rich foods in India and the benefits of eating them with this article.

Learn about the health benefits of protein rich foods in India.

Learn about the health benefits of protein rich foods in india.

Protein rich foods in India. Here are some of the best protein rich foods in India that you can choose from, they will help you to maintain a healthy and fit lifestyle.

How much protein do I need?

The Indian Council Of Medical Research 2020 advises the following protein consumption for Indians:

Men would require around 54.0 grams of protein per day.

Women would require around 45.7 grams of protein per day.

  • Girls aged 10 to 12 would require around= 32.8 grams of protein per day.
  • Girls aged 13 to 15 would require around= 43.2 grams of protein per day.
  • Girls aged 16 to 18 would require around= 46.2 grams of protein per day.
  • Boys aged 13 to 15 would require around= 44.9 grams of protein per day.
  • Boys aged 16 to 18 would require around= 46.2 grams of protein per day.

 Benefits of High Protein Rich Foods

Protein is considered as a vital food due to its potential to aid the human body in faster recovery. Here are a few more reasons to increase your nutritional intake.

1. Protein helps to decrease hunger and appetite.

Protein is regarded to be the most fulfilling macronutrient, even in little amounts. The macronutrient decreases ghrelin (hunger hormone) levels while increasing peptide YY levels, making a person feel full.

If you want to reduce weight, consider substituting some of your carbohydrates and lipids with protein. Simply add a couple additional pieces of meat while reducing the amount of rice you’re serving.

2. Protein Is Beneficial to Your Heart.

It has been proven that eating more protein lowers blood pressure. This reduces the chances of having a stroke or a heart attack. A larger intake of the nutrient was shown to reduce systolic blood pressure by 1.76 mm of Hg and diastolic blood pressure by 1.15 mm of Hg in a review of 40 controlled studies.

A high-protein diet has been shown to reduce LDL (bad cholesterol) levels in the body as well as blood pressure.

3. Protein aids in the immune system’s function.

Antibodies help the body’s defense against a wide range of illnesses. Antibodies are highly specialized protein types that can detect foreign materials or antigens. Antibodies are produced by the body to neutralize antigens

4. Protein Increases Metabolism.

Eating meals may temporarily increase metabolism since the body need calories to break down and use the nutrients in the food. This is also well known as the thermic impact of food.

Protein consumption will increase the body’s metabolism greatly since it has a far stronger thermic impact than fats or carbohydrates (20-35 percent vs. 5-15 percent). Increasing your vitamin consumption may result in an additional 80-100 calories expended each day, according to one research.

According to one data that has been studied, a high-protein group of people burnt 260 calories per day more than a low-protein group.

5. Protein aids with bone strength.

Contrary to common assumption, most long-term research suggest that protein has significant advantages for bone health. Consuming more of it can help to preserve bone mass while lowering the risk of osteoporosis and fractures.

This is especially true for women, who are more prone to osteoporosis after menopause. The most straightforward method to avoid this is to eat enough of protein-rich meals and remain active.

6. Protein Promotes Skin Health.

Protein strengthens tissues that are constantly subjected to wear and tear, such as the skin. Collagen is a fibrous protein present in abundance that gives the required strength to these skin cells.

The quantity of collagen in the body is mostly responsible for the skin’s young look and lack of wrinkles.

7. Protein aids in the growth of muscular mass and strength.

Protein is assumed to be the primary structural component of muscles. Consuming enough of it when strength training assists in muscle mass maintenance and encourages muscular development.

If you’re physically active or attempting to grow muscle, be sure you’re getting enough protein. A high intake can also aid to avoid muscle loss during weight reduction.

8. Maintaining Loss of Weight.

While a high protein diet may aid in weight loss, the problem is maintaining the weight loss. A little increase in protein consumption has been demonstrated in trials to aid with weight management. According to one such study, boosting your healthy eating from 15% to 18% of your calories prevents weight regain by 50%.

Maintaining your weight loss will be easier if you increase your protein consumption on a regular basis.

9. Protein Increases Energy Levels.

Protein is also a natural source of energy. When a meal that provides appropriate energy to the body is not taken, like during fasting or weight reduction programs, the body compensates by using its own functional protein.

Because there is no excess protein in the body, enzymes and muscles break it down to make amino acids, which may then be used to produce energy or glucose. This would ensure that the cells have constant access to glucose.

10. Cell and Tissue Regeneration.

To sustain a completely healthy body, cells and tissues must be regularly replaced and recovered. A steady supply of amino acids is required for protein synthesis. This protein is responsible for the formation of new cells and tissues such as hair, skin, and nails.

Skin, blood, and digestive system cells begin to die after a few weeks. The protein then begins producing and renewing new, healthy cells to replace the ones that have perished.

Which Proteins To Consume?

Proteins are classed as either non—essential or essential amino acids based on their amino acid composition. Non-essential amino acids are produced by our bodies on their own. As a result, you don’t need to consume them via your diet.

Essential amino acids, on the other hand, are not synthesised by the body and must be obtained from diet. Histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine are the nine essential amino acids. Complete protein meals provide all nine essential amino acids.

Protein obtained from animals is often , but not always  complete. At the same time, plant-based protein is insufficient since it lacks all of the required amino acids.

As a result, if you omit animal protein sources in your diet, you’ll need to incorporate more than one plant-based protein source to get enough nutrients.

Top 10 Protein rich foods in India

Protein is regarded to be the basic building block of the human body. 

Our precious body needs rich-protein feeds to account for muscular wear and tear, speed up recuperation, and boost strength. Pre and post-workout meals should preferably be high in the vitamin because it assists in the body’s rapid recovery.

Incorporating protein-rich meals into your diet may provide a slew of benefits, such as improved muscle building and rapid weight loss.

Fortunately, there are a number of meal choices available that appeal to a wide range of culinary tastes, including vegetarian, non-vegetarian, and even vegan options.

However, living in India raises the issue of expense! Many protein sources may be too expensive for frequent consumption, leaving the argument meaningless. Don’t be concerned! We scoured the market for the most affordable and conveniently accessible protein sources.

1. Peanut Butter (Peanut)

protein rich foods in india.
peanut butter

Peanut butter is the most straightforward way to improve your protein consumption. It is not only extensively available in Indian grocery stores, but it is also reasonably priced. You may use whichever brand of peanut butter you choose. A spoonful of peanut butter will increase your protein consumption by 8 grams!

Peanut butter, on the other hand, is a poor source of protein since it lacks methionine. You may be confident that it includes all of the other essential amino acids, making it a viable protein source.

Peanut butter may be eaten by slathering it over chapatis or toast and then topping it with jam. When it comes to snacking, it doesn’t get any better than this.

Do you Peanuts provide around 7 grams of protein per serving?

2. Eggs

protein rich foods in India

Everyone knows eggs are abundant in protein, but did you realise they are also packed in nutrients? Not only do you get about 6 grammes of protein per large egg, but your body also gets all of the minerals, healthy fats, and vitamins it requires to thrive.

Incorporating eggs into your diet can also aid in long-term weight loss and calorie reduction. Several studies have revealed that people who eat eggs for breakfast feel fuller throughout the day. This aids in the reduction of binge-eating episodes by keeping you from ingesting unnecessary calories.

According to another study, eating eggs reduces hunger due to a hormone called Ghrelin. This hormone is in charge of increasing insulin sensitivity and maintaining blood sugar stability. What could be better than increasing protein consumption while losing weight?

3. Milk

protein rich foods in India,

Milk, of course, must be included. Since we were youngsters, our parents had forced us to drink milk in order to enhance our health and grow stronger bones. Adults, on the other hand, benefit greatly from milk as a source of protein. You can drink milk and milk products if you are not lactose intolerant or vegan!

In India, milk is a complete protein source that is readily available and moderately priced. If you are concerned about the fat content of milk, choose skimmed or low-fat milk. Many more flavours of flavoured milk have already entered the market, making them both enjoyable and nutritious.

A glass of milk is a great option at any time of day. It has a high concentration of minerals, vitamins, and proteins, which will keep you going all day. Some people believe that drinking milk before going to bed would help you sleep it’s worth a try.

4. Chicken.

protein rich foods in India,

Everyone believes in animal protein obtained from meat when it comes to protein! Non-vegetarians favour chicken as one of the most popular meats. But do you know why it is so well-liked? It’s more than just the flavour!

Chicken is far less inexpensive than other forms of animal protein, such as red meat. It’s simple to cook and easy to obtain in stores.

Yes! 100 g of chicken breast has around 31 g of protein! As a consequence, if you eat many times each day, you will not need to consume any more food to satisfy your protein demands.

Do you chicken is considered one of the best sources of a complete protein package. It contains over 15 amino acids, including all of the essential ones in high amounts. Meat may also provide a lot of minerals and vitamins, which can help you feel better overall.

5. Almonds.

protein rich foods in India,

Almonds are well-known for having a high fat content. They are, nonetheless, rich in protein due to their composition. Each ounce of almonds, for example, has around 8 grams of high-quality protein. Because almonds are low in carbs, they do not contribute many calories to the diet.

Almonds come in three types in the Indian market: Gurbandi, Mamra, and California. We do not advocate California almonds since they are highly processed in order to get the 1/4 cup of almonds containing around 7.5 grams of protein.

6. Soybeans.

protein rich foods in India,

When it comes to low-cost protein sources in India, soybeans are a must-have. Vegetarians and vegans will benefit from these protein-rich meals. Furthermore, although being plant-based, they contain all of the required amino acids. They can supply a person with enough nutrition.

Soybeans, on the other hand, have a number of disadvantages. Several studies have found that consuming a lot of soybeans may reduce testosterone levels in men. According to other study, consuming soybeans may raise the risk of breast cancer in women.

To be honest, we couldn’t find any solid or consistent research on these claims, therefore we suggest you to proceed with caution.

1 cup cooked soybeans has 28 g of protein.

7. Cottage Cheese/Paneer.

protein rich foods in India,

Who doesn’t like paneer?  Indians consume a lot of butter paneer! This fixation greatly aids us in controlling our protein consumption. Make paneer dinners at home to save money and have greater control over the materials. You don’t want to consume an imbalanced diet.

Paneer is high on the list of complete protein foods since it is made from milk. It’s also low in calories and delicious! If you are lactose intolerant, I would avoid it.

Cottage cheese is abundant in important nutrients and easy to produce at home. 100 g of paneer or cottage cheese has around 23 g of protein, which is more than one egg.

8. Peas.

protein rich foods in India,

Everyone can benefit from pea protein as an alternative to meat and dairy. If you are lactose intolerant or trying to lose weight, you should incorporate pea protein in your diet.

They are reasonably cheap on the market and do not carry the added risk of fattiness or cholesterol. They are not only low in fat, but they can also be included into any meal.

One serving cup of fresh green peas contains 7.9 grams of protein.

9. Oats.

protein rich foods in India,

Oatmeal is well-known among health-conscious people for its low carbohydrate content, but it is also a wonderful source of protein. Oats may be eaten for breakfast and will keep you satisfied all day. They are available at a variety of merchants in a range of sizes and prices.

You can use rolled or chopped oats if you don’t want to add extra sugar and additives to your diet.

10. Lentils.

protein rich foods in India,
are protein bars good for you

To make a complete protein that includes an acceptable number of all required amino acids, lentils must be combined with rice, wheat, or maize. As a result, dal and rice receive a thumbs up for being an excellent source of protein for vegetarians. Sprouts are also high in easily digestible protein, fiber, and B and C vitamins, which assist to promote immunity.

 A fresh cup of cooked or boiled lentils contains about 14-16 grams of protein, which is much more than boiled eggs.


Protein supplements, contrary to popular belief, are not always required to increase your protein intake. And it doesn’t have to be expensive to do so! Protein-rich meals are widely available in India to accommodate a wide range of dietary preferences and budgets.

Increase your protein consumption to keep your body fuller for longer, making weight reduction easier. If you go to the gym, a higher protein intake can help you recover and build muscle mass.

Overall, you may choose from a number of market sources, ranging from peanut butter to poultry. Choosing protein sources from the list might assist you in increasing your protein consumption in a healthy manner.

Frequently asked Questions (FAQs)

Q. Why add protein powder to your diet?

A.Yes, your body does require protein. You want to make sure you’re receiving enough throughout the day, especially if you’re increasing your workout intensity. However, you can get plenty of protein from entire meals, so hold off on scooping powders and mixing.

Q. Are protein bars good for you?

A.Protein bars are ideal for breakfast since they are high in protein, fibre, and a variety of vitamins and minerals. Caffeine and herbs such as ginseng, which help reduce glucose and promote energy, are frequently included in protein bars.

Q. How do vegetarians consume 100 g of protein each day?

A. Vegetarians can achieve their daily protein requirements of 100 g by eating beans, peas, chickpeas, mixed seeds, cheese, and other legumes.

Q. Which fruit has the most protein?

A. Avocado is reported to have the most protein, with 100 grams having 3 grams.

Q. Do mushrooms contain a lot of protein?

A. Mushrooms are abundant in protein, with 1 cup of mushroom pieces and slices containing 2.2 g.

Q: Do any fruits include protein? 

A.Protein-rich foods include guava, avocado, bananas, and blackberries.

Q. Do vegetarians lose weight faster?

A. There is no scientific evidence to support the assumption that vegetarians lose weight faster than meat eaters. To lose weight, a well-balanced diet rich in protein-rich meals should be prioritised.

Q. Which dal contains the most protein?

A. Moong dal is high in protein. Moong Dal has 6.1 g of protein per 100 g.

Q: Which vegetable has the most protein?

A hundred grams of green peas provide 7.2 grams of protein. As a result, green peas have the greatest protein concentration of any vegetable.

A: Is there a lot of protein in oats?

A. Yes, oats contain a lot of protein. Oats provide 13.6 grams of protein per 100 grams. As a result, oats can be used to satisfy your daily protein requirements.

Leave a Comment

Your email address will not be published.

Scroll to Top