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List of Natural Protein Rich Foods

Published : Dec 24, 2021
  • 0 mins read
  • Updated On : Jul 26, 2022

    What is Protein?

    Proteins are complex structures derived from amino acids and are considered as the building blocks of human body. Our body constantly requires the supply of proteins to carry out numerous functions. We all pretty much know that proteins help in muscle recovery and strength. As per Recommended Daily Allowance (RDA), the daily intake of protein should be at least 0.8g of protein per kilogram of body weight.
    Hence, consuming the right amount of protein remains crucial.

    List of Natural Protein Rich Foods

    List of Protein rich foods:

    • Egg:

    Eggs make an excellent source of protein and it is also called complete protein. A complete protein is that protein that contains all 20 essential and non-essential amino acids. It also is a storehouse of vital antioxidants, good fats minerals and vitamins. One egg contains about 6-8g of protein. The egg white contains about 60% protein in an egg

    • Brown Rice:

    Brown Rice is less processed to white rice and has comparatively higher nutrient value. It is left with the bran and germ. Each cup of brown rice offers 5g protein. Along with the added benefit of high protein content it also has high amounts of manganese, which is important for bone development and muscle contraction, it also contains phenols and flavonoids that are anti-inflammatory.

    • Pea:

    Pea is a good source of protein as it contains all nine essential amino acids making it a complete protein. They are also a storehouse of fiber, and other important vitamins and minerals like folate, iron, manganese, Vitamins like A, C, and K. One cup of peas offers 8.6g of protein.

    • Lentils & Legumes:

    Lentils also traditionally called as dal, is popularly added in everyday meals. The protein content often varies from the type or variety of the lentil but an average 100g of lentil has 12g of protein. Lentils are an easy and inexpensive way of increasing your uptake of protein, fiber, and essential minerals. Legumes also are known to be very good sources of protein. Highest amount of protein is found in chickpeas, kidney beans and black beans. These beans can also be added into your daily salads and curries for increase protein uptake.

    Lentils Natural Rich Protein Foods

    • Milk & Dairy

    The two most important types of protein found in milk are Whey and Casein. It also contains essential amino acids that qualifies it to be a good source of protein. Milk is the simpler, wholesome and inexpensive that can be consumed easily. Often paneer is used as a good source of protein. 100g of paneer has about 14g of protein. It is especially high in the minerals calcium and phosphorus, which help keep bones strong and healthy.

    • Oats

    Along with high amount of protein, Oats have a good combination of fiber, beta-glucans and vitamins that makes it ideal of heart patients and lowers cholesterol. 100g of oats can provide you with nearly 13 g of protein and 10g of fiber.

    We all know the how proteins play a crucial role in body’s simple processes. But proteins are denatured easily due to heat and processing techniques, hence it’s very difficult to obtain optimum nutrition from food sources. Hence one should consume supplements that provide the right amount of protein you need.



    Shilpa Manwani
    Health and Nutrition

    Shilpa is an expert on food science. She enjoys writing blogs that give complete information about nutrition. She is also a foodie and loves to talk about different types of food. her extensive kno... Read More

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