20 Best Protein Rich Food Sources In The Market

20 Best Protein Rich Food Sources In The Market

Struggling with the balance of nutrition in your diet? A high protein diet is your answer to all dietary problems and weight loss anxiety. Protein rich foods are essential for muscle building, weight-loss, hormonal balance, and maintenance of body organs. Protein rich food helps you build lean muscle and makes you feel fuller so you do not overeat.

Studies prove that protein lowers blood pressure and builds immunity against diabetes. So really, eat protein-rich foods and shave off all of those carbs from your plate and fill it up with protein rich food to function at your best every day!

Our list for protein rich foods vegetarian and non-vegetarian will help you figure out how to incorporate protein-rich meals in your daily diet.

Protein Rich Foods – Vegetarian

1. Almonds

Almonds are amongst the most highly consumed protein-rich nuts. They have all the important nutrients that you need for healthy living. Almonds are also rich in fiber, vitamin E, manganese, and magnesium.

2. Oats

protein rich diet oats

Oats are the healthiest grains one could eat. They are incredibly rich in protein and contain healthy fibers, manganese, vitamin B1, magnesium, and many other nutrients essential for the optimal functioning of the human body.

 3. Black Beans

Black beans are your best friend when it comes to healthy living. They are one of the most beneficial protein rich foods for weight loss and are available at cheap prices.

Black beans also serve as a very important ingredient in the preparation of meals.

4. Cauliflower

protein rich vegetables

Meals prepared from cauliflower are amongst the best protein rich food for weight loss. A cup of cauliflower can have a shockingly low-calorie count of just 27 and contains up to two grams of protein.

5. Potatoes

Potatoes are an easily available, cheap, and extremely popular source of protein among children and adults alike. Potatoes may be starchy, but they are an excellent protein rich food and many other nutrients.

To keep the calories to a minimum, it is better to eat boiled potatoes and avoid any unhealthy add-ons with them.

6. Legumes

protein rich diet

Legumes are high in protein and fiber. They are an essential part of a healthy weight-loss and protein rich diet because they are filling and low in calories.

7. Guava

Looking for a protein rich fruit to help fuel that protein diet? Eat guavas, lots of them. Guavas are one of the protein rich fruits that are abundantly available in India. Guavas have a load of proteins in them and are also rich in vitamin C.

8. Corn


Yellow corn contains a high amount of fiber, mineral, and Calcium. One full cup of corn contains about 15.6 grams of protein.

9. Chickpeas

Chickpeas are commonly eaten in India as Kabuli Chana and are one of the healthiest protein rich foods for vegetarians. These protein rich food are full of fiber and support the human heart and bone. Chickpeas are also known to provide protection against cancer.

10. Peanuts

protein rich diet peanuts

Who doesn’t love roasted peanuts? I know I do. Not only are these nuts delicious, but they are also protein rich foods that contain fiber and magnesium.

If you don’t like munching on peanuts, you can eat peanut butter as part of your protein rich diet. But don’t consume too much of it because peanut butter is also very high in calories.

11. Broccoli

Broccoli is not only one of the protein rich vegetables, but it is also extremely rich in other nutrients like vitamin C, vitamin K, potassium, and fiber. The bio-active nutrients in broccoli help the human body fight cancer.

96 grams of broccoli contains about 3 grams of protein with a meager count of 31 calories.

12. Peas


Peas are a rich source of proteins, fiber, and have a variety of other nutritional benefits. They are inexpensive, available abundantly in India, and an essential ingredient in a variety of Indian protein rich food recipes.

13. Cottage Cheese

Cheese is a dairy food item that contains lots of protein. It can be included in omelets for protein rich food for breakfast. A healthy serving of cheese will also boost the amount of calcium in your body.

14. Greek Yogurt


It is also known as curd in India. 200 grams of low-fat Greek yogurt has 19 grams of protein in it. But if you are looking to lose weight, avoid Greek yogurt with added sugar as it can be counter-productive for your weight-loss process.

15. Milk

Milk is extremely rich in protein, but a lot of people are intolerant to the lactose present in it. However, if you are tolerant of milk and like to drink it, then I’d recommend drinking a glass of milk daily for good protein intake.

Milk contains a good amount of almost all nutrients and has some incredible health benefits. It is rich in Calcium, Phosphorus, and Vitamin B2.


Protein Rich Foods – Non Vegetarian

16. Eggs



Eggs are the best protein rich breakfast items. They are full of protein, healthy fats, and a variety of other nutrients.

Research has shown that eggs are one of the best protein rich foods that help you feel full and keep you from overeating. According to a survey, a group of women who consumed eggs at breakfast instead of bagels stayed full longer than usual and consumed comparatively fewer calories throughout the day than they regularly did.

17. Shrimp

Low in calories, but with high nutritional value, Shrimp is a healthy protein rich foods that contains plenty of Omega-3 fatty acids and vitamin B-12.

18. Salmon


Salmon is rich in omega-3 fatty acids. It makes you stay full longer after a meal and keeps you from overeating. The only downside to Salmon is that it may be a tad bit expensive as compared to other options for protein rich foods.

19. Chicken Breast

Chicken breast is extremely rich in lean protein. 136 grams of chicken breast (skinless) contains up to 26 grams of protein.

20. Tuna


Tuna is an excellent weight-loss protein-rich food. It’s very low in fat and calories and is loaded with protein. Like other fish, Tuna contains a healthy amount of Omega-3 fats.

Tuna salads are popular protein rich foods for lunch and dinner.



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