The top 10 Protein Food

In order to include adequate protein in your diet, it is necessary to know the protein rich foods. You
should also know the amount of protein you obtain from each of these foods. Since there is an
argument that animal based proteins add needless calories to your diet, it is also better to find out
how much calorie these protein rich foods have.
Sl.
No

Food source of protein

Amount of protein in 100

grams

Amount of calories for every gram of

protein

Turkey and chicken

breast

30g

4.5

Halibut, salmon, tuna

26g

4.5

Cheese

32g

4.7

Pork loins

25g

5.2

Lean beef

36g

5.3

Tofu

7g

7.4

Soy beans

17g

10.4

Eggs

13g

12

Yoghurt and milk

6g

18

10

Nuts and seeds

33g

15.8

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Important sources of proteins for vegetarians

It is common knowledge that animal based foods deliver much greater amounts of proteins than
plant based foods. However, if you are a vegetarian, this does not mean that you will have to settle
for less protein in your diet. Below are given some of the richest sources of proteins for those who
are strictly vegetarian:
Protein Sources

Amount of Protein

1. Low fat flat breads like tortilla

30g of protein each

2. Chick peas

16g of protein per 200g serving

3. Kidney beans

15g protein per 200g serving

4. Baked beans

12g of protein per 200g serving

5. Tofu

11g of protein per 140g of serving

6. Almonds

8g in cup of serving

7. Peanut butter

7.5g in 30g serving

8. Soy milk

7g in 8 ounces

9. Dried apricots

5g in 8 ounce

10. Avocado

5g in 8 ounces

Other significant sources of protein

The top ten sources of protein for everybody as well as those who are exclusively vegetarian have
been listed above. However, there are quite a few other foods which are high in protein content.
These are as follows:
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1. Dry roasted pistachios are important sources of protein. Each 100g serving contains 21g of
protein.
2. Pine nuts are another source with 100g serving delivering 14g of proteins.
3. Sunflower seed are one of the richest sources of protein, having 21g protein for each 100g
servings.
4. Gluten is a protein found in wheat and wheat like cereals. It delivers 75g protein in every
100g serving.
5. Lobsters provide 26g or protein every 100g of servings.
6. Crabs contain 19g of protein for every 100g of serving.
7. Lentils contain 9g of protein for 100g serving.
8. Milk and cheese are other excellent sources of protein, though milk from hybridized cows is
not very rich. Instead, milk from organic sources, goat and sheep contain higher proportion of
protein.

How to plan your diet to include protein rich foods?

Now that you have identified the major protein rich foods, you need to plan your diet in such a way to
make sure that you are getting adequate protein. For an average active adult, one serving of protein
at each of the two main meals in a day is sufficient. However, people with special requirements like
growing children, pregnant women and lactating mothers and athletes are going to require higher
amount of protein. The problem is that high protein is often accompanied by high proportion of fats.
A 6 ounce porterhouse steak contains 40g protein, but also 38g fat including 14g of non-saturated
fats.
Hence it is necessary not only to include the protein rich foods in your diet but prepare them in such
a way that they are overall healthy for you. Finally, in spite of the latest trend regarding high protein
low carb diet, the best nutrition is provided by a balancing act between proteins and carbohydrates.