Love Your Skin Sale | 50% Price drop + Extra 8% Off
Offer ends in
GetSupp logo
Explore Health supplements:

Whether your goal is to build muscle, shed a few pounds, or simply maintain overall health, protein is a fundamental nutrient. 

From supporting cell structures, repairing tissues, and maintaining muscle mass, protein is the key nutrient for most body functions. 

In fact, high-protein foods help promote satiety and support weight management and muscle gain.

According to a study published, there is increased global demand for protein-rich food and it continues to rise. This has shifted the food industry to focus on creating a variety of high-protein products that offer balanced nutrition. 

To help you make the right choices, we have compiled a list of protein rich foods that you can incorporate into your meals. Additionally, we have mentioned a few high-protein products that will be a great fit for anyone following high-protein, low-carb diets or simply looking to boost their daily protein intake.

What is the role of protein?

Before we dive into the list of top 10 protein foods, let's begin with understanding the role of protein in our body. 

  • Essential for skin, hair, and nail structure: It helps repair and maintain muscles, skin, bones, and other tissues. 
  • Muscle Building and Repair: Proteins are indispensable for athletes and bodybuilders regarding muscle growth and recovery after intense workouts. 
  • Supports Immune Function: Protein also plays a key role in immune system support, regulating gene expression, and promoting healthy hair, skin, and nails. 
  • Promotes weight management: Protein promotes satiety and can help reduce overeating by keeping you full for longer, aiding in weight loss.
  • Prevents muscle loss: Additionally, it can aid in minimizing the muscle loss that comes with aging and promote a healthy weight by increasing satiety and reducing appetite.

How much protein do you need?

The protein requirement differs for everyone based on activity level, body weight, and fitness goals. Here's a quick breakdown:

  • Sedentary adults: Those who don’t follow an active lifestyle and mainly indulge in a desk job, need 0.8 grams of protein per kilogram of body weight.
  • Active individuals or those aiming for muscle gain: Those who are trying to gain muscle or are involved in a healthy lifestyle like gym or jogging, need 1.1–1.5 grams per kilogram of body weight.
  • Bodybuilders or athletes: Those involved in heavy workouts, sports, or involved in specific body training, need up to 2 grams per kilogram of body weight.

Note: To calculate your protein needs accurately, it’s helpful to consider your body mass index (BMI) along with your activity level. If you have a higher BMI or specific fitness goals, like muscle gain, your protein intake might need adjustment. 

For more details on how BMI influences dietary needs, check out this BMI blog:  Understanding BMI: The Key to Weight-Health Connection 

List of Top 10 protein foods

Now that we know the role of protein in our body and how much protein is required, let’s have a look at the top 10 protein foods that are nutrient-dense and versatile:

1. Fish and seafood

Fish and seafood such as salmon, tuna, and Cod rank high on any list of protein-rich foods. Including fish in your diet ensures you get a high-quality protein source that’s low in carbs and supports muscle gain.

Image

Protein content you will get from: 

Salmon - 22 grams of protein per 100 grams

Tuna - 25 grams of protein per 100 grams

Cod - 41 grams of protein per fillet

2. Milk

Milk is considered a “complete protein,” source, meaning it contains all essential amino acids. It’s an excellent source of high-quality protein, that is very essential for bodybuilders: casein and whey protein. It also provides calcium and vitamin D, which are essential for bone health.

Image

Protein content you will get from:

Milk - 8 grams per cup (240 ml)

3. Yogurt

So what if you can’t have milk because of lactose intolerance, yogurt can be a game changer for you with the same nutrition profile. This versatile dairy product is not only rich in protein but also contains probiotics, which are beneficial for gut health. It easily fits into your breakfasts whether in the form of salad dressing, smoothies, dips, or shakes. 

Image

Protein content you will get from:

Yogurt - 20 grams of protein per 7-ounce serving (200 grams)

4. Chicken 

Chicken is lean meat which means it contains a good amount of protein with minimal fat. It’s a staple for athletes and anyone looking to increase their protein intake without excess fat. Including chicken in your diet supports muscle repair and overall strength.

Image

Protein content you will get from:

Chicken - 24-26 grams of protein per 4-ounce serving (113 grams)

5. Lentils and beans

Lentils are among the richest sources of plant-based protein, making them an excellent choice if you follow a vegetarian or vegan diet. These are rich in fiber and are easy to incorporate into soups, stews, or salads.

Image

Protein content you will get from:

Lentils: 18 grams of protein per cooked cup (198 grams)

Black beans: 7.6 grams of protein per half cup (86 grams)

Chickpeas: 7.3 grams of protein per half cup (82 grams)

6. Eggs

Eggs are a fantastic and affordable source of high-quality protein, containing all essential amino acids. They’re also packed with vitamins and minerals, making them a nutrient powerhouse. Whether boiled, scrambled, or poached, eggs are an easy way to add protein to any meal.

Image

Protein content you will get from: 

Eggs - 6 grams of protein per large egg (50 grams)

7. Quinoa

Quinoa is one of the rare plant-based foods that is a complete protein. It’s rich in essential amino acids and fiber, making it a great source of protein for vegetarians and vegans. It’s perfect for salads or as a base for bowls, offering a high-protein, low-carb food alternative.

Image

Protein content you will get from: 

Quinoa - 8 grams of protein per cooked cup (185 grams)

8. Soya

Soy-based products like tofu and tempeh are excellent sources of protein and are highly versatile in cooking. Soya-based foods can be used in stir-fries, soups, or curries, offering an easy way to boost protein intake.

Image

Protein content you will get from: 

Soya - 10 grams of protein per 3-ounce serving (85 grams)

9. Nuts and seeds

Nuts like almonds and seeds like chia and flax are nutrient-dense and provide a solid amount of protein along with healthy fats and fiber. They are perfect as snacks or can be added to salads, yogurts, or smoothies for an extra protein punch.

Image

Protein content you will get from: 

Almonds - 6 grams of protein per ounce (28 grams)

Chia seeds - 4 grams of protein per ounce (28 grams)

Flaxseeds - 5 grams of protein per 2 tablespoons (20 grams)

10. Cottage Cheese or Paneer

A staple in Indian vegetarian diets, paneer is rich in protein and calcium. It’s easy to incorporate into curries, salads, or grilled dishes. Paneer is an excellent option for anyone looking for high-protein vegetarian foods.

Image

Protein content you will get from:

Paneer - 12 grams of protein per half cup (113 grams)

What About Protein Supplements?

With the rising demand for protein-rich diets, people are increasingly looking beyond traditional food sources to fulfill their protein needs. While fresh meats, fish, eggs, and nuts have long been the go-to options, there’s been a noticeable shift towards processed foods that are packed with protein. This is largely due to their convenience and ease of storage. Products like protein bars, fortified shakes, and pre-packed chicken slices have become staples for those on the move or those wanting a quick protein fix without compromising on nutrition.

Here are some convenient and highly nutritious protein supplements you can add to your diet:

Peanuts and Peanut Butter

Peanuts are not only packed with protein but are also high in magnesium and vitamin E, making them an excellent snack for maintaining energy and keeping you full. In fact, research suggests that incorporating peanut butter into high-carb meals can help regulate blood sugar levels. 

Different brands might tweak their ingredients, but generally, peanuts and peanut butter provide:

Peanuts: 7.31 grams of protein per 1-ounce serving (28 grams)

Peanut Butter: 7.2 grams of protein per 2-tablespoon serving (32 grams)

Protein Powders

For those with busy schedules or limited time for meal prep, protein powders are a lifesaver. They blend effortlessly into smoothies, shakes, or even yogurt to boost your protein intake. 

Whether you prefer whey or pea protein, they are versatile options that pack in a substantial amount of protein:

Whey Protein: 16.6 grams of protein per scoop (28.6 grams)

Pea Protein: 15 grams of protein per scoop (20 grams)

These supplements are ideal when you need a quick, protein-packed snack or looking to supplement your diet with additional protein to meet your daily goals.

Conclusion

By incorporating these good sources of protein into your diet, you can create a variety of delicious and nutritious meals that support your health goals. Whether you're a vegetarian or a meat-eater, these foods provide the protein your body needs for muscle maintenance, weight management, and overall well-being.

Kritika Singh
Kritika Singh
Sr. Health Expert
Kritika is Certified Nutritionist who believes in fusing her dietary expertise with the power of words help people cultivate wellness using current nutritional practices.

Health articles from our experts

A Comprehensive Guide On How To Gain Weight Quickly

A Comprehensive Guide On How To Gain Weight Quickly

The first step towards understnading how to gain weight should be calculating BMI. It is recommended to increase 300 to 500kcal everyday for a healthy weight gain.
Read More
Muscle-Building Routine and Supplements for Maximum Gains

Muscle-Building Routine and Supplements for Maximum Gains

Muscle building is a process that requires more than just lifting weights, it requires a set routine, balanced nutrition and dedication to work consistently.
Read More
A Guide with Simple Tips To Follow For Weight Loss

A Guide with Simple Tips To Follow For Weight Loss

Wake up early, begin your day with proper hydration and a balanced meal along with a palnned workout routine is the best way for weight loss regime. Find out the whole day activity to approach weight loss in a structured manner.
Read More
Top 10 Foods That Are High in Protein

Top 10 Foods That Are High in Protein

High protein foods are the primary source of nutrients to achieve your health goal. This article contains a list of protein rich foods like Fish, Eggs, Quinoa, Milk, and many more to help you narrow down your search for protein foods list.
Read More
5 Best Whey Protein Powders in India

5 Best Whey Protein Powders in India

Whether you're a beginner, an advanced athlete, or simply looking to support an active lifestyle, these top 5 whey protein powders are the high-quality option for your fitness journey.
Read More
Understanding BMI: The Key to Weight-Health Connection

Understanding BMI: The Key to Weight-Health Connection

BMI (Body Mass Index) is a tool used to assess weight status. It can help you determine your health status and risks associated with high or low BMI. Click on to read more.
Read More
List of Top Whey Proteins for Muscle Gain

List of Top Whey Proteins for Muscle Gain

Boost your protein intake with these top 5 whey proteins for muscle gain in the fitness industry from the brands like GNC, Optimum Nutrition, and Muscleblaze
Read More
Top Vitamins for a Healthy Immune System

Top Vitamins for a Healthy Immune System

4 best vitamins for the immune system: 1. Vitamin C 2. Vitamin B6 3. Vitamin D 4. Vitamin E. Find natural supplements to boost immunity, immune tablets & vitamin sources. Learn more.
Read More
Finding Out the Best Daily Wellness Supplements

Finding Out the Best Daily Wellness Supplements

Looking for the best daily health and wellness supplements? Check out the top reasons and how to choose the right daily wellness vitamins & supplements for a healthy lifestyle. Read more.
Read More
Top 10 Daily Wellness Supplements Brands in India

Top 10 Daily Wellness Supplements Brands in India

10 Best Daily Wellness Supplement Brands in India: 1. Himalayan Organics 2. Centrum 3. Optimum Nutrition 4. Wellbeing Nutrition 5. GNC & more. See more about Daily Wellness Supplement Brands.
Read More

Popular Products

Rasayanam Pure Kashmiri Mongra Saffron|HK Vitals Skin Radiance Collagen Powder|MuscleBlaze Weight Gainer with Added Digezyme for Healthy Weight Gaining|Nakpro Creatine Monohydrate Powder for Muscle Endurance and Recovery |The Good Bug Gut Cleanse with Rosemary extract, Green Tea extract for Detox and Reset your Gut|Gritzo SuperMilk Height+ (8-12y Girls),10g Protein with Zero Refined Sugar for Height Growth|HK Vitals Skin Radiance Collagen Powder|Neuherbs Apple Cider Vinegar|Carbamide Forte Chelated Magnesium Glycinate|Health Veda Organics High Absorption Magnesium Glycinate Capsules 550mg|Carbamide Forte Certified Organic Spirulina|Setu Nutrition Skin Renew|Kapiva Glow Mix|Himalayan Organics Plant Based Vitamin B12 Supplement|Trikut Nutrition Premium Whey Protein|Nakpro Impact Whey Protein Powder for Muscle Recovery, Lean Muscle Growth and Easy Digesting |Zeroharm Back To Teens|Incredio by HK Vitals Slim Shake with Whey, Soy and Casein for Weight Management|HealthKart HK Vitals Skin Radiance Collagen Powder, Marine Collagen (Orange, 100 g) & Glutathione Effervescent, 15 Tablets (Orange)|Simply Herbal Saw Palmetto|Avvatar Whey Protein for Lean Muscle Gain|Velbiom Q - Gazz|Wellbeing Nutrition Korean Marine Collagen Supplement|Himalayan Organics Vitamin D3|Setu Nutrition Skin Renew|HK Vitals Multivitamin and Fish Oil|HealthKart HK Vitals Skin Radiance Veg Collagen with Biotin, Vitamin C, E, Sodium Hyaluronate, for Healthy Skin, Hair and Nails|Nakpro Impact Whey Protein Powder for Muscle Recovery, Lean Muscle Growth and Easy Digesting |Himalayan Organics Nitric Oxide Supplement|Optimum Nutrition - ON Serious Mass High Protein High Calorie Weight Gainer - Chocolate Powder|Avvatar Alpha Whey for Muscle Growth and Lean Muscle Mass|The Whole Truth Raw Whey Protein Concentrate with 26g Protein for Improved Strength and Muscle Building|Carbamide Forte L Glutathione Reduced + and Vitamin C + Amla Extract|Carbamide Forte Melatonin 10mg|Nakpro Vegan Plant Protein Powder with Pea Protein & Brown Rice Protein), 25.2g Protein, 4.9g BCAA for Muscle Gain and Recovery|Yogabar 100% Rolled Oats|Kapiva Ashwagandha Gold|Swisse Ultiboost Odourless 4X Strength Wild Fish Oil|HealthKart HK Vitals Skin Radiance Collagen Powder, Marine Collagen (Orange, 100 g) & Glutathione Effervescent, 15 Tablets (Watermelon)|Carbamide Forte Chelated Magnesium Glycinate 2000mg for Cognitive Health|Himalayan Organics CoQ10|AURIC Liver Detox Effervescent|Trikut Nutrition Premium Whey Protein|GNC Pro Performance Creatine Monohydrate|Fuel One Whey Protein Max with Whey Protein Concentrate & Isolate and Glutamic Acid for Muscle Strength and Recovery|Himalayan Organics Multivitamin Tablets with Probiotics - 60 Ingredients|HK Vitals Glutathione Capsules|Fuel One Whey Protein Max with Whey Protein Concentrate & Isolate and Glutamic Acid for Muscle Strength and Recovery|Avvatar Whey Protein for Lean Muscle Gain|BBETTER Veda Diabetic Care