The Ultimate Guide For Top 21 Protein Rich Foods For Indians

“Eat protein-rich food. Try whey!’

This is by far the most common thing your gym trainer or gym-going friend suggests when they hear you talk about diet or losing weight. Right?

And if you are a fan of Bear Grylls you must have seen some weird protein ideas as well.

Well, that man finds protein in the rarest and weirdest of things. But wait. We are not here to tell you what insect or wild animal gives you protein.

Neither will we tell you to eat protein-rich food without giving you a clue about which food provides you with how much protein.

We are here with a whole list of protein-rich foods, that are so easy to source and will save you those extra bucks spent on protein powders.

But, do you know why our gymming friends and Bear Grylls emphasize so much on protein?

Let’s find out!

Why do we need protein?

Before, we start, let me tell you why gym trainers suggest protein supplements and protein rich diet. Simply because when one goes to the gym and is on weight training, he/she needs protein to build muscles as they are the building blocks of muscles.

Proteins are essential macronutrients that play many important roles in the human body. They are found in our muscles, nails, hair, and other body parts.

Protein helps break down our food and convert it into energy. They help us grow, repair our tissues and help our body perform various functions.

In the human body, proteins exist in the form of haemoglobin, enzymes, hormones like insulin, structural protein like hair keratin, etc.

Our body has over 10,000 different proteins. Each form of protein works on different bodily functions and is an important and necessary part of our daily needs for staying healthy.

This is why everyone who is health conscious or weight conscious suggests taking protein. People take supplements, protein powders and whatnot to fulfill that need and keep themselves healthy.

But everyone does not require the same amount of protein and thus, does not have to add protein supplements to their diet.

Your protein requirements can be fulfilled with ingredients available in your kitchen itself.

Here’s why it is important to have protein in everyday meals:

Building and repairing tissues

Proteins are the building blocks of our muscles, skin, hair, and nails. It provides the essential structure and function that allows these tissues to perform their roles. Protein also helps to build and maintain that structure.

This is why people involved in gyms, extensive physical activity, and workouts are suggested to take protein supplements to suffice their protein requirement and build muscles.

Aid to weight loss journey

Studies suggest, that the higher the protein intake lesser is the craving to snack at night. High protein intake reduces the craving by 60% and makes you feel full throughout the day.

It increases satiety, reducing your overall intake of calories.

If the studies are to be believed, protein tends to be more filling than carbohydrates and fats. Therefore, including adequate amounts of protein in the diet can be an effective strategy for increasing metabolism and keeping a check on that weight you have been worried about by killing your unwarranted cravings.

Speed up body processes, making your tummy happy

Our body needs energy for everything. Right from sleeping to thinking and growing. Proteins help in speeding up the production of energy by acting as a catalyst for the chemical reactions inside the body.

They help in chemical reactions by serving as enzymes. Enzymes play a critical role in many biological processes, including digestion, metabolism, and cellular respiration. Without enzymes or let’s say proteins, many of these processes would occur much more slowly, or not at all, making it difficult for the body to perform its basic functions.

For example, an enzyme called lactase breaks down lactose, a type of sugar found in milk, into glucose and galactose, which can be absorbed and used by the body.

Help transport oxygen and store energy

Protein has so many functions in the body in so many different forms. One such form is haemoglobin.

Haemoglobin is found in red blood cells, which pick up oxygen from the air we breathe and transport it to the other parts of the body.

Similarly, proteins also serve as storage for amino acids and metal molecules like iron, vitamins, and other nutrients. By doing so, they help ensure that the body has access to these important substances when they are needed, helping to maintain proper bodily function.

Immune function

Proteins also help in the body’s defence against diseases by serving as antibodies. Antibodies are special proteins produced by the immune system in response to an infection or exposure to a foreign substance, such as a bacterium or virus.

With so many critical benefits, it is difficult to not pay attention to your protein requirements, right?

We told you that not everyone requires the same amount of protein. Let’s find out the amount of protein you need in a day.

How much protein do we need in a day?

As a general rule, you must take 10% of your daily calories from protein but it should not be more than 35%.

Another way to decide your protein requirement would be to eat 0.8 grams per kg body weight for an average sedentary adult.

This equates to about 46 grams per day for the average sedentary woman and 56 grams of protein per day for the average sedentary man.

This can be a little complex calculation if you hate mathematics. You can use this calculator instead, to find your daily protein requirement.

Gender: Male
Age: 32
Weight: 71 kg
Height: 5’5”
Lifestyle activity level: Low activity

The recommended protein intake for this gentleman would be 56.8 grams per day.

It is important to know that protein intake changes based on your lifestyle and life stages. For example, the protein requirements for pregnant women and lactating mothers are different. Athletes require additional protein which is why we often see them take protein powders to fulfill that need for extra protein. The protein intake also changes with your weight goals, whether you want to lose weight or gain weight.

So, it is recommended to always consult your nutritionist and physician before making any drastic change in your diet.

Also read – Soya Chunks protein per 100gms

What will happen if we don’t consume adequate protein?

If you don’t consume enough protein, it can lead to various health problems such as muscle wasting, weakness, and fatigue. It can also slow down the healing process and impair immune function.

In severe cases, protein deficiency can lead to serious health issues such as malnutrition, stunted growth in children, and a weakened heart and respiratory system.

This is why including protein in your daily food is a no-miss. Here’s a list of 21 food that gives you, your daily protein dose.

21 protein-rich food to incorporate into our meals

Veg

Let’s start with vegetarian options of protein rich food

Paneer and Tofu

Paneer or cottage cheese is a type of cheese made from cow’s milk and is a staple food in our Indian cuisine. It is high in protein and also contains other essential nutrients like calcium, phosphorus, and vitamins B12 and D. When you eat 100 gm paneer you get appx. 18 grams of protein.

Tofu, also known as bean curd, is made from soybeans and is a staple food in many Asian cuisines. It is a good source of plant-based protein providing about 10 grams of protein in a serving of 100 grams. Tofu provides you with other essential nutrients as well, such as iron, calcium, and omega-3 fatty acids.

Both paneer and tofu are versatile and can be used in various dishes, making them a good option for those who want to increase their protein intake. You can make curries, and salads, and add them to breakfast options like chilla, dosa, sandwiches, etc.

Millets

Millets are a group of small-seeded cereal crops. They are rich in nutrients and considered to be one of the most nutritious and sustainable food options. Some common types of millet that we all know are Ragi, Jowar, Bajra, Foxtail millet, Jhangora or Barnyard millet, etc.

Millets are a great source of protein and are a good source of essential amino acids. For example, Ragi is about 10% protein, Bajra is about 11% protein, and foxtail millet is about 9% protein. Consuming a variety of millets, or a mix of millets will ensure that you are getting adequate amounts of protein.

You can include millets in your daily diet by mixing this multi-millet mix with 3 cups of flour or batter to nutrify chapatis, dosas, parathas, roti, etc without any change in taste. You can also add this to your baking dishes like bread, cakes and cookies.

Also read – Health Bnefits of Millets

Dals or Lentils

Dals are an excellent source of protein and are a staple kitchen ingredient in the vegetarian category. They are high in fibre, complex carbohydrates, and a variety of essential nutrients. Dals contain about 9 grams of protein per 100 grams of cooked lentils, making them one of the richest plant-based sources of protein.

Now, this also varies from what dal you eat. For example, Urad dal is highly concentrated in protein and provides about 24 grams of protein in 100 grams of cooked dal. Chana dal provides 13 grams, masoor dal 9 grams, and green moong gives you 16 grams of protein.

They are also a good source of other nutrients, including iron, folate, and phosphorus. Dals are low in fat and calories, making them a healthy and nutritious food choice. They are also easy to cook and versatile, so they can be used in a variety of dishes, such as soups, stews, desserts, and casseroles, etc.

Almonds

My earliest memory of Almond is when I was a kid and my mother gave us soaked almonds to eat in the morning. I did not understand why I had to eat it every morning. Well, now I know why.

Almonds provide about 6 gm of protein per serving which equates to about ¼ cup or 23 almonds. They are also a rich source of healthy fats, fibre, vitamins, and minerals. They are low in carbohydrates and are a good option for those on a low-carbohydrate diet. They provide you with energy and essential nutrition in a small portion.

Almonds can be eaten on their own as a snack, added to recipes for extra crunch, or used in almond milk or butter for a creamy texture and nutty flavour. It is recommended to eat Almonds in moderation as other nuts due to their carbohydrate content.

Soybean

Soybeans are one of the most protein-rich plant-based foods available. Soybeans contain about 36 grams of protein per 100 grams of cooked soybeans. This makes soybeans a highly concentrated source of protein, providing more protein per serving than many other plant-based foods.

Soybeans are also a good source of other essential nutrients, including fibre, iron, and essential fatty acids. They are low in saturated fat and cholesterol, making them heart-healthy food choices for those who need high protein.

A good scrumptious soybean curry will take care of your protein need. But be careful of how much you eat because 100 grams of soybean provides you with more than the recommended protein.

Chickpeas

Chickpeas contain about 8.86 grams of protein per 100 grams of cooked chickpeas. Chickpeas are also a good source of fibre, complex carbohydrates, and a variety of essential vitamins and minerals, including folate and iron. They are low in fat and calories and are healthy for the heart.

They are a great option for those looking to increase their protein intake through plant-based sources and for those who follow a vegetarian or vegan diet. Along with chickpeas, black-eyed beans, and kidney beans are also good sources of protein.

Greek Yoghurt

Greek yoghurt is a type of yoghurt that is strained to remove most of the whey, resulting in a thicker, creamier texture and a tangier taste compared to regular yoghurt.

Greek yoghurt is high in protein, containing about 10 grams of protein per 100 grams. It is also a good source of calcium, probiotics, and other essential nutrients. Greek yoghurt is low in fat and calories and is a good option for those looking to increase their protein intake while controlling their calorie and fat intake.

Greek yoghurt can be eaten on its own, used as a substitute for sour cream in recipes, or mixed with fruit or nuts for a healthy snack. It is a versatile food that can be used in a variety of dishes, including smoothies, dips, and dressings.

Quinoa

Even though Quinoa became popular a few years ago, it has been existing for ages. It is a type of grain that is high in protein, fibre, and essential vitamins and minerals, making it a nutritious food choice. Quinoa contains about 16.5 grams of protein per 100 grams of cooked quinoa, which is a higher protein content compared to many other grains.

Quinoa is also a complete protein, meaning that it contains all nine essential amino acids that the body needs but cannot produce on its own. This makes it a great protein source for vegetarians and vegans who may have limited options for complete proteins.

Quinoa is easy to cook and can be used in a variety of dishes, including salads, stews, soups, and casseroles. It has a mild, nutty flavour and a slightly crunchy texture that makes it a versatile ingredient in many different types of cuisine.

Chia seeds

Chia seeds contain about 2 grams of protein per spoon of seeds, making them a nutritious food choice for those looking to increase their protein intake.

Chia seeds can be easily incorporated into a variety of dishes, including smoothies, oatmeal, and yoghurt, or used to make chia pudding. They can also be added to baked goods or sprinkled on top of salads for extra texture and nutrition.

You can check out our blog to know everything about chia seeds.

Milk

No wonder our mothers forced us to drink milk every day. Milk is a nutritious beverage that is high in protein, calcium, and other essential nutrients. A glass of milk contains about 8 grams of protein, making it a good option for those looking to increase their protein intake.

How to include milk in your daily meal? Well, you know that better than us.

Pumpkin seeds

Pumpkin seeds are rich in protein, healthy fats, fibre, and essential vitamins and minerals. A 100-gram serving of pumpkin seeds contains about 19 grams of protein, making them a nutritious food choice for those looking to increase their protein intake.

In addition to protein, pumpkin seeds are also high in healthy unsaturated fats, which are important for heart health. They are also a good source of fibre, which can help regulate digestion and maintain a healthy weight.

Pumpkin seeds can be eaten on their own as a snack, added to yoghurt or oatmeal, or used in cooking and baking. They are also commonly used in granola bars for extra nutrition and crunch.

Peanut butter

Peanut butter is a delicious protein supplier and provides 8 grams of protein in 2 tablespoons, making it a convenient option for adding protein to meals and snacks. In addition to protein, peanut butter also provides healthy fats, fibre, and various vitamins and minerals. However, it is also high in calories, so it is important to consume it in moderation as part of a balanced diet.

Usually, a peanut butter sandwich is a go-to snack for most, but you can add it to your smoothies, breakfast bowls and desserts.

Black beans

Black beans are yet another legumes which contain high protein and fibre content. A 100-gram serving of cooked black beans contains approximately 8.9 grams of protein.

You can cook it in the form of curry or make a salad out of it. It will be delicious anyways.

Peas and Edamame

Peas provide you with 5 grams of protein per 100gm while edamame provides appx. 11 grams of protein. They are also rich sources of fibre, vitamins, and minerals, making them a nutritious addition to meals and snacks.

Who doesn’t have a memory of enjoying hot boiled peas in winter, right? While that is one way to include peas and edamame in your diet, you can also add it to your salads and stir-fries or pair it with your vegetables of choice like methi, potato, etc.

Fruits and Vegetables

Most fruits and vegetables are not as high in protein as other meat-based sources, dals or legumes. However, there are certain vegetables and fruits that provide protein to our bodies. Some of them are( protein per 100 gm):

Non-veg

If you have ever watched a cooking show, you must have heard chefs referring to chicken or meat as protein. There is a reason why. While there are several vegetarian protein rich foods, the maximum supply of protein comes from these non-vegetarian sources.

Egg

Love eggs? Who doesn’t?

Well, this is one ingredient we cannot think of living without because of how versatile it is. It is used in sweets and savouries. It is eaten boiled and cooked into a whole meal in the form of curries for lunch. It is a salad and a breakfast staple.

There is just no limit to what eggs can do and how they can be consumed.

It is universally known that eggs are a high protein source and one egg provides you with appx 6gm of protein. This makes it a protein-dense food.

While consumption was not enough, eggs are also used in homemade hair packs to provide your hair with an extra boost of protein.

Chicken

You read chicken, I heard butter chicken and chicken tikka.

Apart from how delicious chicken dishes are, chicken provides you with a kick of protein in every serving. 100 grams of chicken breast contains a whopping 31 grams of protein. This is why it is recommended the most when it comes to protein intake.

There are no limits to how you can consume chicken for protein. You can grill it, bake it, roast, and sauté it depending on your mood.

Salmon

If you are a F.R.I.E.N.D.S fan, you know what Salmon means! It is popular fish in western cultures and has now gained popularity everywhere because of being nutritionally rich. 100 grams of salmon provides you with about 20 grams of protein, healthy omega-3 fatty acids, vitamins, and minerals.

While you can cook it as you want, I prefer it pan-seared with herbs, some roasted vegetables on the side and a dollop of mashed potatoes.

Tuna

Another good source of protein, Tuna is a fish which provides you with 29 grams of protein per serving of 100 grams. Like other fish, they are a rich source of omega-3 fatty acids, vitamins, and minerals.

Interestingly, Tuna is also eaten raw. If you have ever eaten Tuna Sushi, you must know how delicious raw Tuna tastes. If raw doesn’t sound fancy to you, you can go for canned tuna which is cooked during processing.

Shrimp and Lobster

Another addition from the world of seafood, these are my favourite protein types. Shrimp gives you 18 grams of protein and lobster provides about 20 grams of protein per 100 grams. They are lean protein sources which means that they have very less fat and come with many health benefits as well.

There are so many ways you can cook shrimp and lobster. They make for lavish fine dining dishes. Whether you serve it in coconut milk base or a with a cheese base gravy, they are always delicious. One thing to keep in mind with these two proteins is that they cook very fast and care should be taken to avoid overcooking them.

Lamb

Understand this first, lamb is the meat of a young sheep in its first year and the meat of an adult sheep is known as mutton.

Lamb is packed with nutrition and provides about 25 grams of protein per 100 gram serving. It also provides you with the nine types of amino acids that our body needs for growth, essential fats, vitamins and minerals.

Cooking lamb comes with its own joy. India, being a culturally rich place, especially in terms of culinary goodness, has several lamb recipes. These recipes change with every state and region. For example, you have Rogan Josh from Kashmir, Chettinad mutton curry from the South, Mutton Kosha from West Bengal, and Lal Maans from Rajasthan. So go and cook it as you want.

How to include protein in every meal?

Having said all that and talking so much about protein-rich foods, how can I leave you without a meal plan? This one-week plan is just to churn your brain wheels and help include all these protein sources in your meal easily.

Parting wisdom

Including protein in your meals is important and easy if you know which food contains how much protein to meet your daily protein requirements. This meal plan is a way to start your protein-rich diet and you can make changes to this as per the protein availability and choice.

Let us know, how you changed your regular diet to a protein-rich diet!

FAQs

What protein can I eat daily?
You can eat lentils, soybeans, nuts, egg whites, and lean meat like chicken and fish daily. You can mix the protein sources according to your RDA.

What time of the day is best for protein?
The best time to consume protein for building and strengthening muscles is morning.

What will happen if I consume protein in excess?
Consuming too much protein can lead to weight gain over time as excess protein is usually stored as fat while the amino acids are excreted.

What are the signs of protein deficiency?
Headache, nausea, fatigue, hunger and food craving, weakness, mood changes, and low blood pressure are some of the most common symptoms of a lack of protein.

What are the best proteins for healthy hair?
Eggs, nuts, seeds, Avocados, berries, and fatty fish are some good sources of protein for your hair.