7 Best Protein-Rich Foods You Include in Your Diet

HK Vitals

Medically Reviewed By Dr. Aarti Nehra

Proteins are macromolecules that support immune function, cell structure, hormone synthesis, chemical reactions, and many more bodily functions. Amino acids are the building blocks of protein. Nine essential amino acids are required for bodily functions. 

However the body does not naturally produce amino acids and must be derived from a balanced diet or supplements. Incorporate the most protein rich foods mentioned in this article and enjoy robust health.

List of Protein-Rich Foods

Getting adequate protein is crucial for overall health. It is required for the growth and maintenance of tissues, for various biochemical reactions like digestion, muscle contraction, blood clotting, and energy production, to provide structure to cells and tissues, etc. The recommended dietary allowance of protein is 0.8 gms per kilogram weight. 

If you engage in strenuous workout routines, you will require more protein to improve workout performance and for muscle recovery. Some high rich protein foods you can include in your diet to enhance your protein intake are given below.

1. Almonds

Almonds comprise essential nutrients like manganese, Vitamin E, magnesium, and fiber. They are one of the high rich protein foods. Consuming almonds will help deal with high blood pressure and LDL cholesterol, the two risk factors for cardiovascular diseases. Every 28.35 grams of almonds provides 6 g of protein.

2. Eggs

Eggs are most popular among protein rich foods. Eggs contain proteins that are easily absorbed. They are also rich in vitamins, minerals, antioxidants, and healthy fats. Egg whites are pure protein, but yolk contains other nutrients along with protein. It is suggested to have a whole egg with yolk for better nutrition. One large protein weighing 50 g provides 6.3 grams of protein.

3. Cottage Cheese

Cottage cheese is high in proteins and low in fat and calories. It also has other nutrients like Vitamin B2, Vitamin B12, selenium, calcium, phosphorus, and many more. 226 grams of cottage cheese will provide 28 grams of protein.

4. Chicken Breast

For individuals looking for high protein intake, chicken breast is the best. In addition, you derive other nutrients like selenium, zinc, and B vitamins. You get 26.7 grams of protein for 86 grams or half chicken breast.

5. Lentils

Lentils are an ideal choice for vegans and vegetarians. They are the highest plant-based protein source. They are a powerhouse of other nutrients like folate fiber, potassium, magnesium, iron, manganese, and copper.

It is observed that people who consume lentils regularly are less prone to fatty liver and heart diseases. 100 gms of lentils will provide 9.2 grams of protein.

6. Fish

Fish is among the high-protein foods and also provides other important nutrients like vitamin B12, selenium, and iodine.  Some varieties of fish, like salmon and herring, are high in omega-3 fats, which impact overall health greatly besides reducing the risk of heart disease. Every variety of fish is high in protein. For example, 180 g of cod filet provides 41g of protein, and 124g of salmon provides 30.5 grams of protein.

7. Quinoa

You can derive a higher quantity of protein from quinoa than from other grains. Quinoa is considered a complete protein as it provides all the nine essential amino acids. However, among the nine amino acids, quinoa contains a trace amount of leucine.  185 grams of cooked quinoa provides 8 grams of protein.


Protein is essential for overall health. It mainly supports muscle strength and tissue repair, boosts energy, enhances bone strength, and aids weight loss by keeping you satiated for a long time and reducing hunger pangs. Nine amino acids essential for several bodily functions are not produced by the body and have to be derived either through protein rich foods or supplements. Include the protein-rich foods mentioned in this article into your diet and derive the benefit for overall health.


HK Vitals


All Healthkart products are manufactured at FSSAI approved manufacturing facilities and are not intended to diagnose, treat, cure, or prevent any disease. Please read product packaging carefully prior to purchase and use. The information/articles on HK Vitals (www.hkvitals.com or subdomains) is provided for informational purpose only and is not meant to substitute for the advice provided by your doctor or other healthcare professional. These statements are not ratified by any government agency and are for general guidance only.