Top 15 Protein Rich Foods. What is a Protein Rich Diet & How Much to Consume?

How can we incorporate high protein foods in our diet?

Protein is an important macronutrient because it helps your body construct and maintain tissues, cells, and muscles, and it is also used to produce hormones and antibodies. Protein is essential for everyone’s diet, but those who engage in endurance sports or weight training may want to up their protein consumption and incorporate it into their workouts at strategic points.

Top Protein Rich Foods.

Protein may be found in a wide variety of meals, and the protein content of those foods varies. We suggest that people of all dietary orientations prioritize eating a wide variety of protein rich foods that have undergone little processing. Here are some of the finest plant and animal foods that are also excellent protein sources.

Food Sources  Protein Content in serving/g/ounces
  1. Chicken Breast 
31.4g/ 100g
2. Turkey Breast 30.1g/ 100g
3.  Cottage Cheese  28g/ cup
4. Salmon Fish 25.3/ 100g fillet
5. Lean Beef 24.6/100g
6. Shellfish/Shrimps 21.8 and 20.4/ 3 ounces
7. Chia Seeds 16g/ 100g
8. Greek Yogurt 19g/ 200g serving
9. Lentils  11.4g/ cup
10. Oats 10.9g/ 100g
11. Milk 8.32g/ cup
12. Tofu 8g/100g
13. Quinoa 8 g/ cup
14. Peanuts 7.3g/ ounce
15. Egg 6.3g / 50 g egg


protein rich foods

  1. Chicken Breast.  At the top of protein rich foods is chicken as it is a good source of protein and a number of essential nutrients, including vitamin B and the minerals zinc and selenium. Chicken breast (100 grams) has 31 g of protein. Bodybuilders and people trying to trim their waist sizes tend to favor chicken breast as their primary source of protein. Since chicken is protein rich and low in calories, you can eat more of it without gaining weight. It is available in a wide range of cuts, including breasts, thighs, wings, and drumsticks. Protein, fat, and calorie content vary with cut, making some more appropriate for some uses than others.
Chicken Thigh 26 grams / 100g 
Chicken Wings 30.5 g
Chicken drumstick 23.8 g

2. Turkey Breast. Turkey breast is naturally protein rich, making up the bulk of its constitution; fat and calorie content are little. Vitamins B12 and B6 as well as the minerals selenium and zinc can be found in abundance. The protein content of 100g of turkey breast is 30.1 g, which is almost equivalent to the protein content of 5 eggs.

3. Cottage Cheese.  Cottage cheese is a healthy alternative to other cheeses because of its high protein content and low-fat good source of several minerals, including calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and more. Over the past several decades, its popularity has skyrocketed due to the widespread promotion of the inclusion of this food in healthy eating plans. Cottage cheese has 28 grams of protein per cup (226 grams).

Studies show that cottage cheese is as full as eggs, making it a great option for a fulfilling lunch or snack. The slow-digesting protein casein makes up the bulk of its composition.  In muscle-building diets, it can replace whey protein because of its slower absorption rate, which prevents muscle breakdown even better. Strong evidence links these nutrients to better bone health.

4. Salmon Fish.  Salmon has a high dietary value since it is a nutrient-dense fish. In addition to being protein rich food and omega-3s, this food is also a good source of vitamins A, B, and D. Salmon’s omega-3 fats are also excellent for the brain and have been recommended in several studies to improve mood. There are 22-26 grams of protein in a single dish of salmon (100 grams). Even though it may not be as cost-effective as other sources of proteins, it reduces the risk of obesity, diabetes, and heart disease, according to several studies. (1) (2)

5. Lean Beef.  Beef is a preferred choice for individuals on a high protein diet. Beef’s mineral and vitamin content are high overall, but it’s especially high in Vitamin B12. Of all meats, it is by far the most abundant source of the amino acid L-carnitine. Lean beef has 24.6 g of protein for every 3 ounces.

It is a widespread suggestion that moderate consumption of red meat is acceptable as part of a healthy diet. Consuming a lot of red meat has been linked to an increased risk of several diseases, including colorectal cancer. World Cancer Research suggests consuming 300-350g of red meat every week.

6. Shellfish/Shrimps

Protein rich shellfish include shrimp, oysters, clams, and scallops. Also, shellfish are a good source of healthy fats and a variety of vitamins and minerals, such as selenium, zinc, vitamin B12, and iron.

Shrimp is a wonderful high protein food, and there is some evidence to suggest it may even be beneficial to your brain and heart. In combination with sunscreen and other skin protection measures, shrimp’s antioxidant astaxanthin reduces fine wrinkles and increases skin suppleness. Shrimp contains 20.4 grams of protein per100 g serving, whereas shellfish have 21.8 grams.

Shrimp is a great source of protein, but too much of a good thing can be bad for you. Limit your weekly shrimp intake to between 227 and 340 grams to avoid this. Shrimp are at their healthiest when cooked in the traditional method until they are pink and firm.

7. Greek Yogurt.  Greek yogurt, also known as strained yogurt, is a particularly thick and protein rich variety of yogurt. It’s rich in calcium, vitamin B12, vitamin A, selenium, and zinc, and has a velvety texture to match. It is best for people who are looking to lose weight but one needs to keep an eye on the sugar content present in market-based yogurts as it may hinder your progress.  Kefir, with 9.21 grams of protein per cup (243 mL), and unsweetened low-fat yogurt, with 11.9 grams per 8-ounce (227 gram) container, are additional protein-rich yogurts.

8. Chia Seeds. Because of the various health benefits and high proteins level, they give and their low-calorie count, chia seed puddings have become a popular breakfast choice. Some of your usual meals might be swapped for chia options if you’re on a high protein diet. High-quality protein may be found in the seeds, while the majority of the carbohydrates here come from fiber.

Omega-3 fatty acids, fiber, and calcium are just some of the other nutrients that can be found in this small seed along with more than 16g per 100g.

9. Lentils.  You get a lot of protein (25%) and minerals (including B vitamins, folate, pantothenic acid, and zinc) for minimal costs. If you’re trying to stick to a vegetarian or vegan diet, lentils are one of your best options because they provide so much protein. Consumption of lentils and other legumes has been linked to a reduced risk of cardiovascular disease and nonalcoholic fatty liver disease.

100 g (1/2 cup) of cooked lentils has 9.02 grams of protein. Chickpeas, another high-protein legume, give 7.05 g per 100 g cooked, whereas black beans supply 8.86 g per 100 g cooked.

10. Oats. Oats have been studied as a possible source of inexpensive protein with high nutritional value. Oats have a high protein content (11%-15%) and distinct protein makeup. The oats you consume before and after a workout will have a positive effect on your performance. 100 g of oats provides 10.9 g of protein. 

11. Milk. The nine essential amino acids your body needs to operate properly may all be found in milk, making it what’s known as a “complete protein” Most kinds of proteins found in milk are casein and whey. High-quality protein isn’t the only thing this food has going for it; it’s also loaded with nutrients like calcium, phosphorus, and riboflavin (vitamin B2). Milk has 8.32 grams of protein in one cup.

If you are lactose intolerant, cashew milk and coconut milk are two examples of nondairy milk replacements that may stand in for milk in a variety of recipes, but they lack the protein and nutritional density of traditional milk.

12. Tofu has a high protein content for a portion of food with few calories. Indeed, it is one of the few plant-based options that provides all nine essential amino acids, making it a “complete” protein source.  At approximately 8 grams of protein per 100g firm tofu is a great way to get your daily requirement of protein. The vitamins and minerals found in tofu are extensive. These vitamins and minerals include calcium, magnesium, phosphorus, vitamin B, and iron. Furthermore, it provides beneficial amounts of manganese, copper, and zinc. In addition, the Academy of Nutrition and Dietetics notes that tofu can serve as an antioxidant.

13. Quinoa. Many people consider quinoa to be a complete protein because it includes all nine of the necessary amino acids that the human body needs but cannot produce on its own. However, it is lacking in a number of essential amino acids, including lysine. Because of this, several professionals claim quinoa is a “virtually complete” protein.

There are 8 grams of protein in a cup (185 grams) of cooked quinoa. One cup of cooked quinoa is a healthy and tasty way to increase your daily protein intake.

14. Peanuts. Peanuts are a fantastic plant-based protein rich food, with a protein composition of 22-30% of their total calories. Because of their high protein content, peanuts and peanut butter may aid in satiety. Some research suggests that eating peanut butter with a high-carb dinner might help prevent post-meal blood sugar rising.

For every 28.35 grams (one ounce) you eat of peanuts, you’ll get 7.31 grams of protein. Two of the peanut’s most abundant proteins, arachin and conarachin, can be extremely allergic to some people so be careful while consuming peanuts.

15. Eggs. Eggs are an excellent alternative to meat for those who choose to avoid eating them. When compared to other protein meals, the egg stands out for being both inexpensive and nutrient-dense, thanks to its high copper and B6 content and good levels of vitamin D. They provide digestible protein and are rich in other nutrients such as essential fatty acids, minerals, and antioxidants.

About 6.3 grams of protein may be found in a single big egg (50 grams). If you take a scientific approach to your food, you already know that the whites of an egg contain more than half of the egg’s protein content, making them one of the most adaptable culinary ingredients. Whereas, whole eggs have been proven to be quite healthful for most individuals and may even aid in the prevention of chronic illnesses.

Remember, no food or nutrients supports overall health; what counts most is your total diet. Choose a range of plant-based and animal-based protein sources, concentrating on beans, nuts, seeds, fish, and shellfish. Chicken and red meat can be included in a heart-healthy diet; the less processed they are, the better.

How Much Protein?

The protein consumption of a person varies from person to person and their needs. Multiply your body weight in pounds by 0.36, or use this protein calculator, to get your recommended daily protein intake.  But if you want to bulk up through exercise, you can have other requirements. An increase in protein intake may be very helpful for some people.

Protein intake varies greatly from your own needs. Nonetheless, it is important that everyone consumes adequate protein by consuming protein-rich foods on a regular basis.

  • Physical Activity. 

People who engage in regular physical activity may need less protein than those who lead sedentary lifestyles. According to a 2016 study,

-Protein intake of 1.0 g/kg BW for sedentary individuals
-Protein intake of 1.3 g/kg BW for moderately active individuals
-Protein intake of 1.6 g per kg of body weight per hour of intense exercise

  • Body Builders.

Heavy-training endurance athletes need more protein to make up for some of the energy spent during training and to aid in the body’s natural repair and recovery processes afterward. If a strong athlete’s goal is to increase muscle mass and performance, they’ll need more protein in the early phases of highly intense resistance training.  Studies have shown that consuming 25 grams all at once after a workout will boost protein synthesis in the muscles. Perhaps that’s the reason why protein shakes are commonly connected with fitness enthusiasts and bodybuilders. In really active people, that number could rise to 3.5 g per kg.

  • Athletes.

Protein intakes of 1.2 to 1.4 grams per kg are recommended by the American College of Sports Medicine for athletes and are thought to be adequate for muscle maintenance and training recovery. But researchers can’t seem to agree on a safe threshold. Athletes are advised to consume 0.9 g of protein per lb. of body weight (2 g per kg) per day, as stated by the International Society of Sports Nutrition.

  • Pregnant Women.

Protein needs to rise throughout pregnancy and lactation to accommodate a woman’s changing body and the developing baby. For pregnant women, the recommended daily allowance (RDA) of protein remains at 10-35% of the total daily calorie intake, regardless of age which makes around 0.5 grams per pound (1.1 grams per kg). However, during the second and third trimesters of pregnancy, when additional calories are required, the required daily intake of protein will also increase (up to 0.8 grams per pound (1.77 grams/kg) in late pregnancy.

  • Elderly. 

Adults over the age of 60 should consume a high protein diet to offset the natural decline in muscle mass and total body protein reserves that occurs with aging. The danger of falling, becoming feeble, and becoming sick increases with age, but eating more protein can help. Researchers have shown that increasing your protein intake can slow the natural decline in muscle mass that comes with becoming older. Studies show that a person’s need for protein grows with age. Findings suggest that most adults over the age of 65 should consume about 1 g to 1.2 g of protein/kg of body weight each day.

It has been found that high protein foods have been a great help to elderly women too. In elderly women, a decreased incidence of hip fracture was seen in one research of postmenopausal women who consumed more protein. Another study found that supplementing with 20 g of carbohydrate per day for six months prevented bone loss by 2.3% in postmenopausal women with recent hip fractures.

  • After Injury/Illness/ Cancer.

Protein intake is the first step to preventing muscle loss and speeding recovery after an injury. Protein helps recoverees maintain a strong immune system and repair damaged tissue. If you don’t get enough protein, your body may resort to breaking down muscle for energy. This hinders recovery and lowers the body’s immunity. Postinjury, 1 to 1.5 g protein/kg is recommended.

Protein demands may rise for people undergoing cancer therapy. Between 1.0 and 1.5 g per kilogram of body weight can be what is required. The best is to consult with a dietician/nutritionist to have a better plan according to one’s needs.

Which is better, Animal Source or Plant? 

There are a number of factors that must be taken into account when deciding between animal and plant-based sources of protein. The following differences have been well documented in a 2021 research,

Animal Protein Plant Protein 
High cholesterol No cholesterol 
Low Dietary fiber High dietary fiber
High saturated fat content  Low saturated fat content 
High in minerals High in minerals+ Vitamins 
Low in antioxidants High in antioxidants
Can cause health issues with prolonged/ excess usage Improves overall health of the person 
85% digestible  90-100% digestible 

Foods high in plant-based proteins are often healthier and more nutritious than animal-based alternatives since they contain fewer calories and less fat. The digestive system and cardiovascular system can both benefit from this. In animal sources, the best is to stick to natural ways of food like chicken for example. White meat chicken (breast or thighs) is a great option for those looking for lean protein. When chicken is processed into nuggets or sausages, however, its nutritional value often decreases because of the extensive processing and long list of additional ingredients.

animal vs plant reich foods

If you’re trying to get enough protein in your diet, you could do better to diversify your protein sources. 
balanced intake of amino acids and other nutrients might be better guaranteed this way.

High Protein Diet.

Foods that contain more than 25% of their total calories from protein are considered to be part of a high-protein diet. Keeping your calorie intake stable usually entails consuming less food high in carbohydrates or fat.  Eggs, poultry, fish, seafood, soy, beans, lentils, and low-fat dairy are all good sources of protein.

Protein rich diets are beneficial because they reduce hunger, promote fullness, speed up metabolism, and assist muscular tissue to remain intact. However, when it comes to dieting, there is no such thing as a “one size fits all.”

The typical macronutrient breakdown of a high-protein diet is as follows: 30% protein, 40% carbs, and 30% fat.

But you can adjust the proportions to suit your own needs best is to slowly increase the protein intake and gradually take it to your goal amount. Choosing lean sources of protein Include protein-rich foods in all of your meals. Aim to fill one-fourth (one-fourth) of your plate with protein at each meal.

Emerging scientific research suggests that a diet rich in high-quality protein is an effective way to prevent or treat obesity.

An increased protein intake has several positive effects on health.

  • Reduces Weight: When you’re attempting to trim the fat, consuming a lot of lean protein can help in a number of ways. You lose weight rapidly due to water loss by eliminating or reducing carbohydrates. Without more carbohydrates, the body continues to burn more fat as fuel.
  • Maintains Weight loss: Increasing one’s protein consumption can also aid in avoiding regained weight. Increasing protein consumption from 15% to 18% of total calories was associated with a 50% reduction in weight return after weight loss in one research.
  • Reduces Hunger/ Appetite: Several mechanisms make protein effective at suppressing hunger and appetite. high protein diet has been shown to significantly reduce appetite and the need for late-night munchies.
  • Boosts Calorie Burn: Eating protein rich foods also causes you to burn a few more calories as your digestive system works harder to break down the food. The “Thermic effect of food” describes this phenomenon.

What are the signs of having high protein levels in the body? Let’s have a look at our article here.

Is Protein Powders Worth It?  protein rich foods

Powdered protein is a popular ingredient obtained by separating the protein from various sources including meat and vegetables. They provide a lot of protein in a little package. These supplements are typically taken in the form of whey, soy, or casein. While bodybuilders and athletes may be the most enthusiastic fans of protein powder, many others rely on it to help them get the protein they need each day or to help them keep the pounds off. Gaining muscle mass and increasing stamina are two of the many benefits of taking protein powder.

If they consume a nutritious diet, the vast majority of individuals probably do not require supplements. But if anyone wants to build muscles, they seem to be a pretty good option for them. Before taking it, see a dietitian or nutritionist because dosage depends on age, gender, health, and physical activity.

Protein matters throughout life. It aids body growth and repair. Most individuals only consider the importance of protein intake when it comes to their muscles, yet this nutrient is essential for the growth and repair of all of your body’s tissues and organs. If you’re trying to decide if a high-protein diet is right for you, it’s necessary that you weigh the benefits against the dangers. If you have any preexisting health concerns, it is imperative that you see your doctor before starting a new diet. Experiment with a wide range of protein options to ensure you’re getting enough of the essential nutrients.



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Being a Doctor by profession, Aimen is passionate about helping people get better health in their lives. Aimen enjoys her research on Prime With Time subjects and strives to create better awareness of the problems and changes related to women's health.
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