Top Protein-Rich Foods: Boost your Protein Intake with these Delicious Recipes

Protein is a key player in our daily lives for keeping us energized and healthy. With a variety of tasty and high-protein ingredients, you can easily meet your protein needs and keep your meals exciting. Whether you are a vegetarian, a non-vegetarian, if you are looking for protein rich breakfast or lunch ideas, there's something for everyone.

Table of Contents:
1. How much protein should we consume daily to avoid deficiency

2. Ultimate List (Plant based to Non-veg options)

3. Top Ingredient Protein content - Chart

Why Protein Matters!

Protein is like the building block for your body. It helps you grow, repair tissues, and keep your muscles strong. Think of it like fuel for a car – without enough, your body can't run smoothly.

How much protein do we need every day?

Protein needs depends on age, gender and weight. Adults need 0.75g of protein per kilo of body weight per day. That is, on average, men and women should aim for about 50-60 grams of protein per day.

Vegetarian Proteins:

Lentils (Dal)

Lentils are a powerhouse of nutrition. Split moong dal, mung beans (green gram) or urad dal (black gram) these tiny legumes pack a protein punch.

Split moong dal or mung beans (green gram) provide around 24 grams of protein per 100 grams, making them a fantastic plant-based protein option.

Urad dal (black gram) contains approximately 25 grams of protein per 100 grams.

As we know lentils are incredibly versatile and can be used in dals, curry, soup, parathas, stews, salads and many more.

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Chickpeas (Chana/Chole)

Whether Kabuli chana or kala chana (brown chickpeas), they are rich in protein and fiber. Kabuli chana commonly used in dishes like Chana masala, chole bhature, provides approximately 19 grams of protein per 100 grams. On the other hand, kala chana, the smaller darker variety also known as black or brown chickpeas, offers a slightly higher protein content at around 20 grams per 100 grams.

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Kidney Beans

Kidney beans, whether the classic red rajma or white kidney beans, are protein-rich and delicious. They are often used in hearty dishes like rajma chawal that are perfect for a filling meal.

Red kidney beans provide around 24 grams of protein per 100 grams, while white kidney beans, also known as cannellini beans, offer approximately 23 grams of protein per 100 grams. Both varieties are excellent sources of plant-based protein and essential nutrients.

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Paneer

Paneer (Indian cottage cheese) absorb flavors beautifully and can be used in a variety of dishes. Paneer is made from curdled milk contains about 18 grams of protein per 100 grams.

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Soya

Soybeans, soya chunks (soya nugget) or soya chaap are all fantastic sources of plant-based protein. They are also incredibly versatile and can be used in many dishes.

Soybeans are exceptionally high in protein, offering around 36 grams of protein per 100 grams, while soya chunks, made from defatted soy flour, contain about 52 grams of protein per 100 grams, making them one of the most protein-rich plant-based foods. Soya chaap, a popular vegetarian meat substitute made from soy, provides around 15 grams of protein per 100 grams.

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Quinoa

Quinoa is a complete protein and a superfood that is gaining popularity worldwide. It is a highly nutritious grain that contains about 14 grams of protein per 100 grams. This makes it an excellent plant-based protein source, suitable for vegetarians that includes all essential amino acids. You can try delicious quinoa recipes including quinoa salad or Indian style quinoa upma.

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Sattu

Sattu is a traditional Indian ingredient that is high in protein and fiber. It contains about 20 grams of protein per 100 grams, commonly used in various traditional Indian recipes and healthy drinks like sattu paratha and sattu sharbat.

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Eggs

Eggs are a complete protein source, meaning they contain all nine essential amino acids. They are versatile, easy to cook, and perfect for breakfast and any meal of the day. A large egg (approximately 50 grams) contains about 6 grams of protein. This translates to roughly 12 grams of protein per 100 grams.

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Non Vegetarian Proteins:

Chicken

Chicken is a lean protein source that is incredibly versatile. Chicken breast, in particular, is known for its high protein content, providing about 31 grams of protein per 100 grams.

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Fish

Fishes are not only high in protein but also rich in omega-3 fatty acids. They are a great addition to a balanced diet. Fish, such as Rohu, Katla and Pabda, also offers substantial protein content, with variations depending on the type. For instance, Rohu and Katla fish generally provide around 20-25 grams of protein per 100 grams. Including these protein-rich foods in your diet helps support muscle growth, repair, and overall health.

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Protein Content Chart

So, let's get cooking and boost your protein intake with these amazing ingredients!