Ultimate List of Protein Rich Foods you Should Eat in the Diet

Proteins are the building blocks of our body and are essential for the development of muscles, tissues, ligaments and bones. You need 0.8 gm per kg of your weight per day to remain healthy and fit. Pregnant ladies and lactating mothers require about 70 gm of protein every day. There are many food items that are rich in protein. Some of them are listed below.

Protein Rich Foods List

Best Protein Rich Foods you Should Eat in Diet:


You can have apples in the raw form or cooked. Apples have lots of health benefits and are rich in many nutrients needed for the body. By consuming 2 medium sized apples you will get 0.60 gm of protein.


Avocados are highly nutritious and rich sources of protein. If you consume 8 ounces of this fruit you will get 5 gm of protein.


You get about 0.49 gm of protein by consuming one fresh apricot. Vitamins and antioxidants are also found in high quantities in apricots.


You can boil asparagus and have it, or you can grill, steam or fry this green leafy vegetable. They are full of protein and other nutrients essential for the body.

Brussels sprouts:

You get 4 gm if protein from 1 cup of boiled Brussels sprouts. They are also rich in vitamins, minerals and fiber.


Beans and legumes are store houses of protein and are ideal for the vegetarians. They supply enough proteins for the vegetarians. Beans are good sources of dietary fiber also. Black beans and soy beans contain 7.5 gm and 11 gm of protein respectively. From 100 gm of chickpeas you get 16 gm of proteins. 100 gm of kidney beans provide you 7.5 gm of proteins.


Broccoli is a rich source of proteins as well as vitamin A, C, D, iron, and fiber. It is also low in fat. You get 2 gm of protein from half a cup of broccoli.

Blue berries:

Blue berries are rich in proteins as well as many essential vitamins and minerals. By consuming one bowl of blue berries you get 1.10 gm of proteins.


Bananas are excellent for your health and one of the best fruits for breakfast. 100 gm of bananas contain 4 gm of proteins. People suffering from constipation benefit a lot by consuming bananas. They are also good for your skin.


Coconut is a good source of proteins. The kernel as well as the water of coconut contains proteins. Coconut water is a good health drink and perfect for summer. It contains lots of healthy nutrients essential for your body. Coconut milk is high n proteins and also contains healthy fats.


Each serving of cauliflower contains 3 gm of proteins. The fiber contained in this vegetable makes the function of the digestive tract smooth and efficient. It is also rich in Vitamin K.


You get 0.220 gm of protein from a single date. Dates are sweet to taste and have lots of health benefits.

Dairy products:

Including dairy products like milk, cheese, yogurt, cream etc is an easy way to get proteins. They are also rich in minerals and vitamins. You get 16 gm of protein from half a cup of cottage cheese.

Egg white:

Egg white is a rich source of proteins and also low in cholesterol. So it makes a healthy breakfast. You get 26 gm of proteins from 1 cup of egg white. Having 1 egg daily is good for your health.


Figs provide you proteins whether you consume it fresh or in the dried form. You get about 0.38 gm of proteins from a medium sized fig.


Guava is a rich source of protein as well as calcium and Vitamin C.


Mangosteen is purple in color and has great therapeutic properties. You get 0.5 gm of protein from 100 gm of this fruit. It is also rich in Vitamin A, C, iron, potassium and calcium.


Meat is a good source of protein, especially white or poultry meat, which has high contents of lean proteins. Red meat contains fat in good amounts along with proteins. So they are not as good as white meat. You must reduce taking fried meat as frying removes proteins from the meat.


Including nuts in your daily diet provides you sufficient proteins as they are rich sources of proteins. Almonds, peanuts, cashew nuts etc are good sources of proteins. One ounce of Brazil nut is enough to provide you the protein that you require daily. They are also good sources of omega 3 fatty acids. You get 8 gm of protein from 1/4th cup of almonds.

Sea food:

Sea food is a rich source of proteins and at the same time low in fats. By consuming 3 ounces of salmon you get 20 gm of proteins and only 5 gm of fat. Tuna contains 24 gm of protein.

Soy milk:

Soy milk is a good option for vegetarians to get enough proteins. You get 7 gm of protein from 8 ounces of soy milk. So include soy milk in your daily diet and you will receive the protein that you require per day.


You get 5 gm of protein from 1 cup of cooked spinach. It is also rich in vitamins, iron and dietary fiber.

Sweet corn:

Sweet corn contains 3 mg of protein per serving and is very tasty and nutritious. It is also a good source of antioxidants.


Tangerine is a fruit that contains high amounts of protein. By consuming one large sized tangerine you will get 1 gm of protein. It also contains many other nutrients good for health.


Tofu is a good substitute for meat and is rich in proteins. It is also a good source of iron, magnesium and other nutrients needed for a healthy body.

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