Adding high-protein foods to daily meals is crucial for muscle repair, growth, and maintenance, supporting metabolic health, and promoting satiety, which aids in weight management. Proteins also play a key role in producing enzymes and hormones. Consuming adequate protein helps stabilize blood sugar levels and provides sustained energy throughout the day, contributing to overall health and well-being.
While the protein requirement differs for all depending on gender, goals, medical background, etc. It’s best recommended to review requirements with a certified clinical and sports-specific nutritionist.
On a separate note, The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. The RDA is the amount of nutrient you need to meet your minimum nutritional requirements.
However, in most studies, higher protein intake up to 1 gram to 2 grams per kg has been proven beneficial for an increase in muscle mass and fat loss. Also, in most cases of injury, a higher protein intake is advised for faster recovery.
• Calories: 120
• Water: 72%
• Protein: 4.4 grams
• Carbs: 21.3 grams
• Sugar: 0.9 grams
• Fiber: 2.8 grams
• Fat: 1.9 grams
• Calories: 116
• Water: 69%
• Protein: 9.0 grams
• Carbs: 20.1 grams
• Sugar: 1.8 grams
• Fiber: 7.9 grams
• Fat: 0.4 grams
• Calories: 164
• Water: 60%
• Protein: 8.9 grams
• Carbs: 27.4 grams
• Sugar: 4.8 grams
• Fiber: 7.6 grams
• Fat: 2.6 grams
• Calories: 76
• Water: 85%
• Protein: 8.1 grams
• Carbs: 1.9 grams
• Sugar: 0.3 grams
• Fiber: 0.3 grams
• Fat: 4.8 grams
• Calories: 121
• Water: 72%
• Protein: 11.9 grams
• Carbs: 8.9 grams
• Sugar: 2.2 grams
• Fiber: 5.2 grams
• Fat: 5.2 grams
• Calories: 486
• Water: 6%
• Protein: 16.5 grams
• Carbs: 42.1 grams
• Sugar: 0 grams
• Fiber: 34.4 grams
• Fat: 30.7 grams
• Calories: 59
• Water: 85%
• Protein: 10.3 grams
• Carbs: 3.6 grams
• Sugar: 3.6 grams
• Fiber: 0 grams
• Fat: 0.4 grams
• Calories: 193
• Water: 59%
• Protein: 20.3 grams
• Carbs: 7.6 grams
• Sugar: 0.5 grams
• Fiber: 1.6 grams
• Fat: 10.8 grams
• Calories: 553
• Water: 5%
• Protein: 31.6 grams
• Carbs: 8.7 grams
• Sugar: 1.5 grams
• Fiber: 4.0 grams
• Fat: 48.8 grams
• Calories: 370
• Water: 0%
• Protein: 75 grams
• Carbs: 14 grams
• Sugar: 0 grams
• Fiber: 0 grams
• Fat: 1.9 grams
• Calories: 567
• Water: 6%
• Protein: 25.8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fiber: 8.5 grams
• Fat: 49.2 grams
• Calories: 579
• Water: 4%
• Protein: 21.2 grams
• Carbs: 21.7 grams
• Sugar: 4.4 grams
• Fiber: 12.5 grams
• Fat: 49.9 grams
• Calories: 559
• Water: 5%
• Protein: 30.2 grams
• Carbs: 10.7 grams
• Sugar: 1.4 grams
• Fiber: 6.0 grams
• Fat: 49.0 grams
• Calories: 132
• Water: 65%
• Protein: 8.9 grams
• Carbs: 23.7 grams
• Sugar: 0.3 grams
• Fiber: 8.7 grams
• Fat: 0.5 grams
• Calories: 84
• Water: 78%
• Protein: 5.4 grams
• Carbs: 15.6 grams
• Sugar: 5.7 grams
• Fiber: 5.1 grams
• Fat: 0.4 grams
• Calories: 584
• Water: 5%
• Protein: 20.8 grams
• Carbs: 20.0 grams
• Sugar: 2.6 grams
• Fiber: 8.6 grams
• Fat: 51.5 grams
• Calories: 165
• Water: 65%
• Protein: 31.0 grams
• Carbs: 0 grams
• Sugar: 0 grams
• Fiber: 0 grams
• Fat: 3.6 grams
• Calories: 143
• Water: 76%
• Protein: 12.6 grams
• Carbs: 0.7 grams
• Sugar: 0.4 grams
• Fiber: 0 grams
• Fat: 9.5 grams
• Calories: 205
• Water: 60%
• Protein: 18.6 grams
• Carbs: 0 grams
• Sugar: 0 grams
• Fiber: 0 grams
• Fat: 13.9 grams
• Calories: 206
• Water: 59%
• Protein: 27.2 grams
• Carbs: 0 grams
• Sugar: 0 grams
• Fiber: 0 grams
• Fat: 9.2 grams
Protein has multiple benefits and serves the purpose of achieving overall good health. Anybody who is active and wants to live a life that has fewer diseases since protein equips the body to recover faster. For anybody who wants to build more muscle and focus on strength and fat loss protein is your best bet!
Regardless of your age and gender, make sure you consume adequate protein to lead a healthy life. Yet the saying goes, don’t overdo anything and stick to guidelines.
FAQs
1. What are the most high-protein foods?
High-protein Indian foods include lentils (dal), chickpeas (chana), kidney beans (rajma), paneer (Indian cottage cheese), yogurt (dahi), quinoa, almonds, tofu, soybeans, and mung beans (moong dal). These foods are staples in many Indian diets.
2. How to get 100g of protein a day?
To get 100g of protein a day, include high-protein foods in each meal. Examples: 150g chicken breast (45g protein), 200g Greek yogurt (20g), 100g lentils (9g), 2 eggs (12g), and 50g almonds (10g).
3. Do oats have protein?
Yes, oats contain protein. They provide about 17 grams of protein per 100 grams serving, making them a good source of plant-based protein for a healthy diet.
Founder RBFWG, Sports and Clinical Nutritionist (PGD)
Rishi Bhel is a Founder of RBFWG. Rishi Bhel is a sports and clinical nutritionist (PGD) plus transformation specialist and personal trainer for ISSA. Rishi Bhel propagates healthy well-being on so... Read More
