Top 15 foods rich in protein

Top 15 foods rich in protein

Our body needs protein to grow and function effectively. You can find protein in a variety of food items. It is important for you to consume a sufficient amount of protein on a daily basis. The amount of protein that your body needs regularly depends on your age, health, weight, and gender. You can easily meet your daily protein requirements by eating a variety of foods. Animal and plant sources of protein include eggs, fish, seeds, dairy products, legumes, and nuts. Below, we have listed all the food items that are rich in protein. So, let's talk about these protein-rich foods one by one.

15 foods that are rich in protein

Protein helps you lose weight and can keep your stomach full for a long time. If you wish to get the benefits of protein, then you must consume a proper amount of protein on a daily basis. Below, we have listed 15 foods rich in protein that can help you lead a healthy life.

1) Egg

The egg is one of the best dietary items. You must consume eggs if you wish to get a lean physique. It does not only contain protein but it has other items as well such as iron, minerals, vitamins, and various other nutrients that our body needs. If we talk about protein only, then 1 large egg has 7 grams of protein. Ideally one should eat 1-2 eggs a day. The best way to consume an egg is to boil it or half bake it.

2) Almonds

Almonds are full of magnesium, manganese, Vitamin E, Fibre, and other minerals. This protein-rich food is great for those who wish to eat a daily suggested amount. 280 grams of almonds have 28 grams of protein. The ideal consumption of Almonds in a day is 10-12. You can have them raw or soak them in water.

3) Granola

This is undoubtedly one of the most nutritious cereals. It helps you lose weight and keeps you healthy and fit. You must choose a version of granola that is rich in fiber. 1 granola bar has 100 grams of protein. The easiest way to consume it is to mix it with milk. Ideally, you should consume one-fourth or one complete cup of granola.

4) Oats

You can find fiber and carbohydrates in abundant quantities in oats. This grain has more protein and fat as compared to other grains. A large bowl of oats has 11 grams of protein. Therefore, you must consume it with milk on a daily basis. It is recommended to consume a medium cum of oats in one day.

5) Yogurt

This dairy product is rich in potassium, phosphorus, protein, and calcium. Also, it is rich in Vitamin B12 and B2. 100 g of low-fat yogurt has at least 10 grams of protein. It is best to consume it without any toppings. Ideally, you should consume 1 cup of yogurt a day. Yogurt is one of the best foods rich in protein.

6) Quinoa

This food grain has a high concentration of important elements, which include proteins and amino acids. This protein-rich vegan food is also gluten-free. 29 ml of Quinoa has 310 gms of protein and you must consume it without adding any toppings. One must consume a cup of Quinoa a day.

7) Broccoli

Broccoli is rich in vitamin C and Vitamin K. Also, t has lots of fiber and potassium. The bioactive elements present in broccoli can help in preventing cancer. The protein level in broccoli is higher in comparison to other vegetables. 91g of broccoli has 3g of protein. You must consume it in the form of salad.

8) Peanuts

Peanuts are rich in magnesium, fiber, and protein. Peanut butter has a lot of calories and protein. Therefore, you must consume it with caution. You can either have them raw or roasted. Ideally, you should eat a handful of peanuts a day.

9) Lentils

A cup of lentils has half of the daily fiber requirement. A 250 ml cup of lentils has 25 grams of protein. The important thing is that the lentils should be properly cooked. One cup of lentils is good enough per day.

10) Protein bars

Another great source of protein is a protein bar. It is a healthy alternative to chocolate. A protein bar of 100g has 20g of protein. One protein bar is enough in a day.

11) Chickpeas

This bean also has high amounts of protein. Chickpeas is rich in manganese, potassium, phosphorus, folate, iron, fiber, and complex carbohydrates. 100 grams of chickpeas has 19 grams of protein. You can consume them by boiling them and then adding a little salt to them.

12) Green peas

Green peas are also one of the foods rich in protein. A frozen bag of green peas is full of protein and fiber. A large bowl of green peas has 45 grams of protein. The best way to consume green peas is to boil them. A medium-sized bowl full of green peas is enough in a day.

13) Peanut butter

If you are a peanut butter sandwich lover, then we have good news for you. This delicious treat has loads of protein in it. 100 grams of peanut butter has 20 grams of protein. You can enjoy it by applying it to brown bread. One teaspoon of peanut butter is enough in a day.

14) Milk

Milk is also known as a complete food. It is an easily accessible source of protein. Also, it has a considerable amount of Vitamin D and Vitamin A. 300 ml of milk has 276 mg of protein. You must have boiled milk without adding any artificial sweeteners. A daily intake of 200 ml is enough for an adult.

15) Pumpkin seeds

This is a high-protein vegetarian food. It is rich in zinc, magnesium, iron, and other materials. 200 grams of pumpkin seeds have 20 grams of protein. The best way to consume pumpkin seeds is to soak and boil them.