High Protein Foods | Best Veg and Non-veg Protein source

High Protein Foods: One of the most essential nutrients of the living body is Protein. Protein is the building-block material of our body. Protein is a complex polymer of amino acids. Our body uses amino acids to build muscles, repairing muscles and bones. Our strong muscles are a result of a good protein diet. It is also used as an energy source.

High Protein Foods
High Protein Foods

Need of Proteins

Protein is the most important nutrient in our body. Every Living body needs to grow and repair their cell and work properly. Our physical strength is a result of strong muscles and muscles are made up of protein. Our diet should be rich in Protein content but the amount of protein consume depend on your body weight, age, sex, and health.

Composition of protein: Essential and Non-Essential amino acid

Proteins are made up of many monomers called Amino acid. Our body uses them to make protein molecules. Amino acid is a compound that contains both amino and carboxylic groups. There are about 20 Different amino acids, which form proteins. These are called Proteinous amino acids.

Some amino acid can be prepared by the body itself are known as Non-essential amino acid.

some amino acid can’t be prepared by the body itself are known as essential amino acid.

Also read: Best Diet plan to gain weight | How to Gain Healthy Weight

Sources of High Protein Foods

High Protein Foods: Protein is found in a wide range of food. One can obtain protein from many sources like- Dairy source, poultry source, seafood, nuts and seeds, legumes and beans, etc.

PoultryChicken, duck, emu, turkey, goose, and too many birds.
Dairy Milk, yogurt, cheese, etc.
SeafoodFish, emu, lobster, oyster, clams, mussels, crab, prawns, octopus, etc
Nuts and SeedsAlmonds, cashew nuts, walnuts, peanuts, hazelnuts, macadamias, pine nuts, pumpkin seeds
sesame seeds, sunflower seeds, chia seeds, etc.
Legumes and beanschickpeas, lentils, split, tofu, all kind of beans, etc.
High Protein Foods

veg-protein Sources

some of the veg-source of protein are listed below: High Protein Foods


Nuts such as Almonds, Cashew nuts, peanuts are a very good source of protein for vegetarians. On average if you take 20-25 almonds can give you about 6g of protein approx.

Soy Milk

one of the excellent sources of protein for vegetarians is soy milk. some people prefer to drink soy milk as an alternative to cow’s milk. soy milk can give you 7g of high-quality protein per cup.


Oats are full of the goodness of fiber as well as t are a very good source of protein. Oats are clinically proven to reduce the risk of heart disease and lower cholesterol. It is very simple to cook. A bowl of oats java can give you14.4g of protein.


In-country like India it is also known as dal. It is one of the most popular meals in India. 18g protein in a cup of lentils making it an excellent source of protein for vegans.


Legumes can also become under the category of High Protein Foods. There are varieties of beans such as black beans, chickpeas, kidney beans, etc they all are loaded with proteins. 100g of kidney beans contain 22.6g of protein.

Non-Veg Protein Source

High Protein Foods: Animal protein is one of the most common sources of protein. Protein content in plant sources is less as compared to animal protein. consuming protein from a veg source is the better option for non-vegetarian. some Non-veg protein source is listed below:


Fishes have always been a great source of protein in Countries like India. Easy availability and its nutrient content make the fishes one of the most common sources of protein in the world. 100g of boiled fish can gives you 22.4g protein.


The most common type of poultry in the world is chicken. It is cheaply and easily available all over the world. 100g of boiled chicken is loaded with 23.8g of protein.


Lobster is a type of shellfish, prepared by boiling and steaming. It is a great source of selenium and also contains omega-3 fatty acids. Besides these lobster is loaded with protein. 100g of boiled Lobster can give you 20.5g protein.


Another source of animal protein is Turkey. It is a type of poultry and loaded with the goodness of high-quality protein. 100g of turkey can give you 21.8g of protein.


Oyster is a common name for salt-water bivalve mollusks. oyster is full of nutrients like Vitamin D, Copper, Zinc, Iron, Vitamin B12, etc. A medium-size oyster is loaded with 4.7g protein.

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Protein content in food items

High Protein Foods

veg-FoodProtein content per100gNon-veg FoodProtein content per 100g
milk (in ml)3.3gTurkey21.8g
peanut butter21.2gOyster9.5g
Red lentils4.6gLobster17.4g
Kidney Beans22.9gSalmon20.5g
High Protein Foods

Hello, everyone Myself Anmol Mishra I'm from Rampur Uttar Pradesh. Welcome to our blog Tourkro Here we will provide you only interesting and original content, which you will like very much.

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