Best protein rich food can give a sufficient amount of protein. It is an essential part of bodybuilding and is the building block of muscle building.
Protein is not only responsible for muscle building but protein also helps us in strengthening the immunity, strong hair, increase strength, water retention, repair your cells and tissues and balance hormones.
It converts into amino acid which goes store to the cell.
Studies show that the amount of protein in our normal diet is very less and insufficient.
So the question is how much protein per day I need?
The answer is very simple, 0.8 grams of protein per kilogram and in the pound, it is 0.36 grams per pound. So multiple your total body weight with 0.8
For example, if your weight is 65kg then 65×0.8 is 52 grams the same as you can find your requirement of protein in the pounds.
What Is The Best Source Of Protein?
You can get protein from various sources. In this list, we have listed vegetarian protein rich food and non-vegetarian protein rich food.
Best Source Of Protein For Vegetarians
1. Normal Milk Or Soy Milk (protein: 8g/cup or 3.3g/100g )
Normal milk comes from cows as we all know that. But some people are vegans and they do not prefer any animal product, for them, we have soya milk. Soy milk is plant-based milk which is extracted from soya beans. It is purely for vegans. In 100 grams of milk, it contains 3.3 grams of protein.
2. Tofu (protein: 8g/100g)
Tofu is prepared from soy milk so it is a pure veg source of protein.
It has 9 essential amino acid which is important for protein.
Tofu has very low fat and it is very famous in Japan. Tofu has 8 grams of protein in 100 grams of tofu.
3. Yogurt (protein: 10g)
Every dairy product is a good source of protein. Hence yogurt is also a great source of protein.
Yogurt has 10 grams of protein in 100 grams of yogurt. You can eat it for breakfast, lunch or dinner.
4. Beans (protein: 21g)
There are different types of beans available in the market. For example kidney beans, pinto beans, and black beans, etc. These are a great source of protein. In 100 grams of beans has 21 grams of protein.
5. Nuts and seeds (protein: 20g)
There are also different varieties of nuts and seeds. These are:
- Chia seeds
- Pumpkin seeds
- Flax seeds
- Sunflower seeds
- Hemp seeds
You can mix them together and in 00 grams of mixed seeds contains 20 grams of protein. You can take them 2 times a day, at breakfast and before dinner in the evening.
6. Avocado (protein: 2g)
Avocado is a fruit. Avocado is a healthy fruit that is low in carbs and a good amount of protein.
You can take 3 servings a day. 100 grams of avocado has 2 grams of protein.
7. Oatmeal (protein: 13g)
If we talk about only oats it has only 2.4 grams of protein but If you prepare oatmeal with milk and nuts then we can get 13 grams of protein in a serving. Hence it is the best source of protein and you can consume it in breakfast or before 2 hours of your workout.
8. Whole grains (protein: 13g)
In the whole grain, we are talking about multi-grain bread. In 100 grams of bread, it has 13 grams of protein.
Bonus tip: You can spread peanut butter to increase protein intake.
9. Black gram (protein: 25g)
Those who can’t eat protein sources from animals. Black gram is a great choice for them as it is a high protein source. 25 grams of protein in 100 grams of black gram.
10. Green gram or Mung Bean (protein: 24g)
Sprouts are the green gram or mung bean. It is the best source of protein.
Before a night, soak green gram in the water the whole night. The next morning it will become sprouts. In 100 grams of green gram has 24 grams of protein.
11. Sattu (protein: 25g)
Sattu is the flour of grams. It is a highly energetic drink. In the 100 grams of sattu, there 25 grams of protein present.
12. Broccoli (protein: 2.8g)
Is broccoli full of protein? Yes, it is. It another great source of protein for vegetarians.
Indian actor Vidyut Jamwal, who has a great physique, said in an interview that broccoli is the main source of protein in his diet.
13. Quinoa (protein: 4.4g)
In 100 grams of quinoa have 4.4 grams of protein.
See below video for more details.
14. Peanut butter (protein: 25g)
Peanut butter is a great source of protein. It has not only protein but it also contains magnesium, vitamin E and other fatty acids which is good for health.
15. Lentils (protein: 9g)
You can eat lentils by boiling them. In 100 grams of boiled lentils has 9 grams of protein. It is a great source of protein.
16. Soya chunks (protein: 52g)
As we have previously discussed other soya related products and their protein presence. You can not eat 100 grams of soya chunk in a one time. 10 grams is enough. You can let them soak a night and the next day you can eat them. You can also sprinkle pepper on it.
17. Almond Butter (protein: 21g)
Almond butter is made of grinding of almonds. There are two types of almond butter one is creamy and the second is crunchy.
18. Green peas (protein: 5g)
Green pea is a vegetable. It is a small seed in a pod. In a pod, there are several peas.
You can mix it with other vegetable dishes.
19. Asparagus (protein: 3g)
Asparagus is also known as sparrow grass. There are two types of asparagus. White asparagus and green asparagus. Both come from the same plant.
Best source of protein for non-vegetarians
1. Eggs (protein: 6g)
Eggs are the healthiest thing on the planet. Because high in protein and low in other things. In one egg it has 6 grams of protein. So you should eat 2 or 4 eggs a day.
2. Salmon Fish (protein: 20g)
Salmon and other fish are a good source of protein with a good source of omega 3 fatty acid. Omega 3 fatty acid can reduce depression, improve eyesight and improve hair quality. In 100 grams of Salmon fish has 20 grams of protein.
3. Beef (protein: 26g)
Beef is meat from cattle. Beef is a high-quality protein and other nutrients. High-quality protein means high-quality muscle you will get. In 100 grams of beef has 26 grams of protein.
4. Chicken breast (protein: 31g)
Chicken breast is very famous among in bodybuilding and fitness. It is because it is very easily available in every country. It is the world’s best source of protein.
In 100 grams of chicken breast has 31 grams of protein. If you are a non-vegetarian, I would recommend that you should add chicken breast in your diet.
5. Turkey Breast (protein: 22g)
It is meat from the turkey. It is the most popular food in North-America. In 100 grams of turkey breast has 22 grams of proteins. Turkey breast also has some other nutrients like calcium, vitamin b6, and other vitamins.
6. Pork loin (protein: 27g)
It comes from the domestic pig. In 100 grams of pork has 27 grams of protein. It is a complete protein which means that it contains all nine essential amino acids.
I hope this article, 25 best protein rich food, helped you to gain some extra knowledge about nutrition and help you to identify the correct food for you.
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