Protein is a macronutrient necessary to build and repair muscle and also used in many other functions of the human body. Protein is also be used as energy source if there is a shortage of carbohydrates and fat.
Protein boosts metabolism and helps in controlling the blood sugar levels by slowing down the process of release of carbohydrates into the bloodstream. Everyone needs protein especially the people who are into endurance sports or weight training. It is recommended to have at least 1 gram of protein per each pound of body weight to build and maintain muscle.
So for the love of it we’ve created a list of foods that are rich in protein. Foods are rated on a scale of 0 to 5 stars (5 being good) based on their nutrient density (health rating) and price (affordability), and their fullness factor is bucketed in to three categories- weight gain, weight loss and weight maintain. Foods that are filling and nutritious are considered best choices for weight loss. Foods that are not filling but very nutritious are considered best choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.
Here’s the list of 50 Non Veg and Veg foods rich in protein:
One of the widely available and affordable sources of protein available out there. Rich in protein and low in fat and cholesterol compared to other parts of chicken. This is Body Builders favourite as it adds lean muscle to the body.
In 100 grams you get 23.5 grams of protein and 195 Kcal of energy.
2. Egg whites
Another widely available and affordable sources of protein. Low in fat and high in protein. One egg white has nearly 3.5 grams of protein in it.
In 100 grams you get almost 11 grams of protein. 17 Kcal per egg white.
P.S. Egg yolks are healthier than egg whites, so please consider eating them also. 1 egg yolk per day in no way harms your health.
3. Liver (chicken)
It is also a good source of Thiamine, Zinc, Copper, Manganese, Vitamin A, Vitamin C, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Iron, Phosphorus and Selenium. Apart from being very high in Cholesterol, Liver is very nutritious.
In 100 grams serving you get 24 grams of protein and 167 Kcal of energy.
4. Salmon
Low in Sodium. It is also a good source of Thiamine, Niacin, Vitamin B6 and Phosphorus, and a very good source of Protein, Vitamin B12 and Selenium. Only problem is the presence of mercury. Keep the daily intake low and you should be fine.
In 100 grams serving you get 23 grams of protein and 200 Kcal of energy.
5. Sardines
Good source of Niacin, Calcium, Vitamin D, Vitamin B12, Phosphorus and Selenium, but a bit high in Cholesterol.
In 100 grams serving you get 25 grams of protein and 208 Kcal of energy.
6. Sardines in brine
A bit high in fat but a good source of protein.
In 100 grams serving you get 23 grams of protein and 173 Kcal of energy.
7. Tilapia (fish)
Low in mercury as they are fast growing, short living and very lean. Also low in carbs, calories and saturated fat. Good add-on to your diet if you are planning to shred some weight.
In 100 grams you get 21 grams of protein and 96 Kcal or energy.
8. Halibut
Low in Sodium and Saturated Fat. It is also a good source of Vitamin B6, Vitamin B12, Magnesium, Potassium, Niacin, Phosphorus and Selenium.
In 100 grams serving you get 27 grams of protein and 140 Kcal of energy.
9. Anchovies
Good source of Calcium, Iron, Phosphorus, Niacin and Selenium, but it is high in Cholesterol and Sodium.
In 100 grams serving you get 29 grams of protein and 210 Kcal of energy.
10. Cod Fillet (skinless and boneless)
Low in carbs, fat and high in protein.
In 100 grams serving you get 17 grams of protein and 97 Kcal of energy.
11. Tuna
Tuna is one of the very rich sources of lean protein and also very low in fat and calories. Only concern is the mercury content in Tuna. Keep Tuna intake below 300 grams per week.
In 100 grams serving you get 23.8 grams of protein and 108 Kcal of energy.
12. King prawns/shrimp
King prawns and Shrimps are yet again rich in protein and very low in fat and calories. They are high in cholesterol but low in saturated fat which actually raises cholesterol in human body. So there is no need to avoid eating King prawns and Shrimps.
In 100 grams serving you get 18.4 grams of protein and 100 Kcal of energy.
13. Prawns
Considered one of the healthiest foods available in the world. Apart from protein it is also a rich source for B6, B12 and Zinc, and low in calories.
In 100 grams you get 17 grams of protein.
14. Scallops
Everything is great about Scallops except for the fact that it is a bit high in cholesterol. Very low in saturated fat, it is high in magnesium, phosphorous, potassium, selenium, and vitamin B12.
In 100 grams serving you get 21 grams of protein and 111 Kcal of energy.
1 scallop has approx. 2.9 grams of protein.
15. Turkey breast
High in cholesterol and sodium which is not good, but is considered as one of the very good sources of protein.
In 100 grams serving you get 17 grams of protein and 104 Kcal of energy.
16. Pork loin steak
It is a good source of Vitamin B6 and Phosphorus, and a very good source of Protein, Thiamine, Niacin and Selenium. Only con is that it is high in cholesterol.
In 100 grams serving you get 29 grams of protein and 169 Kcal of energy.
17. Pork chops
Good source of Vitamin B6, Phosphorus, Thiamine, Niacin and Selenium, but high in Cholesterol.
In 100 grams serving you get 27 grams of protein and 197 Kcal of energy.
18. Bacon
Very high in Sodium and high in Saturated fat. But it is also a good source of Niacin, Phosphorus and Selenium.
In 100 grams serving you get 38 grams of protein and 533 Kcal of energy.
19. Beef fillet steak (lean)
High in cholesterol and fat but an affordable source of protein. It is also a good source of Vitamin B6, Vitamin B12, Phosphorus, Zinc, Niacin and Selenium.
In 100 grams serving you get 27 grams of protein and 195 Kcal of energy.
20. Ground beef (90% lean)
A good source of Niacin, Vitamin B12 and Selenium, and a very good source of Zinc. Problem with this, high in cholesterol and contains Trans Fat.
In 100 grams serving you get 27 grams of protein and 214 Kcal of energy.
21. Octopus
Apart from being high in cholesterol and sodium, Octopus is one nutritious food. The awesome list goes something like this- a good source of Niacin, Vitamin B6, Phosphorus, Potassium, Zinc, Vitamin B12, Iron, Copper and Selenium.
In 100 grams serving you get 30 grams of protein and 164 Kcal of energy.
22. Sausage
Not much of good stuff here except it is high in protein. On the flip side it is high in Trans Fat, Saturated Fat, Sodium and Cholesterol.
In 100 grams serving you get 19 grams of protein and 339 Kcal of energy.
Very low in cholesterol and a good source of calcium. But large portion of the calories come from sugars.
In 100 ml you get 4.6 grams of protein and 54 Kcal of energy.
24. Cow Milk
Good source of calcium but again large portion of calories come from sugars and also high in saturated fat.
In 100 ml you get 3 grams of protein and 62 Kcal of energy.
25. Skimmed Cow Milk
Again a good source of calcium, but a bit high in sodium and large portion of calories come from sugars.
In 100 ml you get 3.7 grams of protein and 38 Kcal of energy.
26. Lentils (cooked, boiled)
Very good source of Iron, Phosphorus, Copper, Dietary Fibre, Folate and Manganese. And low in saturated fat, sodium, cholesterol and calories. Please keep in mind that we are talking about boiled or cooked lentils without salt added.
In 100 grams you get 9 grams of protein and 116 Kcal of energy.
27. Edamame beans
One of the best foods for vegetarians and of course all others. It is a very good source of Dietary Fibre, Thiamine, Iron, Magnesium, Phosphorus and Copper, and a very good source of Vitamin K, Folate and Manganese, it’s one of the healthiest foods available out there.
In 100 grams serving you get 11 grams of protein and 112 Kcal of energy.
28. Green Peas
Another food with awesome written all over it. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin A, Riboflavin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Copper, Dietary Fibre, Vitamin C, Vitamin K, Thiamine and Manganese.
In 100 grams serving you get 5 grams of protein and 84 Kcal of energy.
29. Black beans (cooked, boiled)
Health wise very good. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Thiamine, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fibre and Folate.
In 100 grams serving you get 9 grams of protein and 132 Kcal of energy.
30. Black-eyed beans (cowpeas)
Once again a very good food health wise. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Thiamine, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fibre and Folate.
In 100 grams serving you get 8 grams of protein and 116 Kcal of energy.
31. Baked beans (canned)
Very low in Saturated Fat, Cholesterol, Sodium and good source of Dietary Fibre.
In 100 grams serving you get 5 grams of protein and 105 Kcal of energy.
32. Chickpeas(cooked, boiled)
Another good food health wise. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Thiamine, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fibre and Folate.
In 100 grams serving you get 9 grams of protein and 164 Kcal of energy.
33. Quinoa
You just can’t go wrong with beans. Again very good food health wise and good source of Magnesium, Phosphorous and Manganese.
In 100 grams serving you get 4 grams of protein and 120 Kcal of energy.
34. Navy beans
Very low in Saturated Fat and Sodium. It is also a good source of Thiamine, Phosphorus and Manganese, Dietary Fibre and Folate.
In 100 grams serving you get 6 grams of protein and 67 Kcal of energy.
35. Chia Seeds
Very low in Cholesterol and Sodium. A good source of Calcium, Phosphorus, Dietary Fiber and Manganese.
In 100 grams serving you get 16 grams of protein and 490 Kcal of energy.
36. Vital Wheat Gluten
Wheat Gluten is very low in Saturated Fat, Cholesterol and Sodium. And apart from being a very good source of protein, it is also a good source of Selenium.
In 100 grams serving you get 75 grams of protein and 370 Kcal of energy.
37. 0% Greek yoghurt
Very good source of calcium and protein for vegetarians. Low in cholesterol and saturated fat.
In 100 grams serving you get 11 grams of protein and 59 Kcal of energy.
38. Cottage cheese (low fat)
Again a very good source of protein for vegetarians. This food is low in Cholesterol. It is also a good source of Riboflavin, Vitamin B12, Phosphorus and Selenium, and a very good source of Protein. Only con, very high in Sodium.
In 100 grams serving you get 12 grams of protein and 72 Kcal of energy.
39. Tofu
One of the very best sources of protein for vegetarians. It is very low in Cholesterol and Sodium. Good source of Iron, Magnesium, Phosphorus, Copper and Selenium, Calcium and Manganese.
In 100 grams serving you get 8 grams of protein and 76 Kcal of energy.
40. Cashew nuts
Nuts are very good if you want to put on weight. Little high in saturated fat but very low in Cholesterol and Sodium. Good source of Magnesium, Phosphorus, Copper and Manganese.
In 100 grams serving you get 18 grams of protein and 553 Kcal energy.
41. Peanuts
Low in Sodium and very low in Cholesterol. Good source of Niacin and Manganese, but high in calories (large portion of calories comes from fat).
In 100 grams serving you get 28 grams of protein and 599 Kcal of energy.
42. Almonds
Low in Cholesterol and Sodium. It is also a good source of Riboflavin, Magnesium, Manganese, and Vitamin E.
In 100 grams serving you get 21 grams of protein and 575 Kcal of energy.
43. Peanut butter
Again a good food for someone who wants to put on some weight. High in Vitamin B-6, unsaturated fat and Magnesium.
In 100 grams serving you get 25 grams of protein and 588 Kcal of energy.
44. Tempeh Cheese
Is a good source of Riboflavin, Magnesium, Phosphorus and Copper, and a very good source of Manganese, though little high in fat but still a very good source of protein!
In 100 grams serving you get 19 grams of protein and 193 Kcal of energy.
45. Parmesan Cheese
It is a good source of phosphorus and calcium, but very high in sodium and saturated fat also.
In 100 grams you get 39 grams of protein and 392 Kcal of energy.
46. Edam Cheese
Again a very good source of phosphorous and calcium, but high in sodium and very high in saturated fat.
In 100 grams you get 25 grams of protein and 357 Kcal of energy.
47. Cheddar Cheese
Again a very good source of phosphorous and calcium, but high in sodium and very high in saturated fat.
In 100 grams you get 25 grams of protein and 403 Kcal of energy.
Soy protein isolate is a protein that is extracted or isolated from soy beans. Soybeans are processed mainly to get three product types soy flour, concentrates and isolates. Among the three isolates have the highest concentration of protein of 90% and above which makes it one of the most popular sources of protein.
In 100 grams serving you get almost 92 grams of protein and 100Kcal of energy.
49. Whey protein
Whey is the by-product in cheese production. The protein in cow’s milk consists of 80% casein and 20% whey. Whey normally comes in three forms Concentrate, Isolate and Hydrolysate. Concentration and refinement increases from Whey Concentrate to Whey Hydrolysate as is the cost. Whey is recommended to take right after workout as it digests quickly and right away starts repairing muscles.
In 100 grams you get almost 86 grams of protein and 380 Kcal of energy.
*Protein concentration differs depending on the form of whey.
50. Casein Protein
Casein is a slow digesting protein and provides a steady flow of amino acids in to your bloodstream for hours. It is ideal protein to consume right before bed.
In 100 grams you get almost 75 grams of protein and 360 Kcal of energy.
Hope this list will help you choose the right protein food that meets your taste and daily protein requirement of your body. If you think we’ve missed anything that is high in protein, please let us know in comments.
Top 50 Veg and Non Veg Foods Highest in Protein
Protein boosts metabolism and helps in controlling the blood sugar levels by slowing down the process of release of carbohydrates into the bloodstream. Everyone needs protein especially the people who are into endurance sports or weight training. It is recommended to have at least 1 gram of protein per each pound of body weight to build and maintain muscle.
So for the love of it we’ve created a list of foods that are rich in protein. Foods are rated on a scale of 0 to 5 stars (5 being good) based on their nutrient density (health rating) and price (affordability), and their fullness factor is bucketed in to three categories- weight gain, weight loss and weight maintain. Foods that are filling and nutritious are considered best choices for weight loss. Foods that are not filling but very nutritious are considered best choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.
Non Vegetarian foods rich in protein
1. Chicken breastOne of the widely available and affordable sources of protein available out there. Rich in protein and low in fat and cholesterol compared to other parts of chicken. This is Body Builders favourite as it adds lean muscle to the body.
In 100 grams you get 23.5 grams of protein and 195 Kcal of energy.
| Affordability – 3 | Type – Non Veg | Health Rating – 3 | Weight – Maintain |
2. Egg whites
Another widely available and affordable sources of protein. Low in fat and high in protein. One egg white has nearly 3.5 grams of protein in it.
In 100 grams you get almost 11 grams of protein. 17 Kcal per egg white.
| Affordability – 4 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
3. Liver (chicken)
It is also a good source of Thiamine, Zinc, Copper, Manganese, Vitamin A, Vitamin C, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Iron, Phosphorus and Selenium. Apart from being very high in Cholesterol, Liver is very nutritious.
In 100 grams serving you get 24 grams of protein and 167 Kcal of energy.
| Affordability – 4 | Type – Non Veg | Health Rating – 4 | Weight – Maintain |
4. Salmon
Low in Sodium. It is also a good source of Thiamine, Niacin, Vitamin B6 and Phosphorus, and a very good source of Protein, Vitamin B12 and Selenium. Only problem is the presence of mercury. Keep the daily intake low and you should be fine.
In 100 grams serving you get 23 grams of protein and 200 Kcal of energy.
| Affordability – 2 | Type – Non Veg | Health Rating – 3.5 | Weight – Loss |
5. Sardines
Good source of Niacin, Calcium, Vitamin D, Vitamin B12, Phosphorus and Selenium, but a bit high in Cholesterol.
In 100 grams serving you get 25 grams of protein and 208 Kcal of energy.
| Affordability – 2.5 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
6. Sardines in brine
A bit high in fat but a good source of protein.
In 100 grams serving you get 23 grams of protein and 173 Kcal of energy.
| Affordability – 2.5 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
7. Tilapia (fish)
Low in mercury as they are fast growing, short living and very lean. Also low in carbs, calories and saturated fat. Good add-on to your diet if you are planning to shred some weight.
In 100 grams you get 21 grams of protein and 96 Kcal or energy.
| Affordability – 2 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
8. Halibut
Low in Sodium and Saturated Fat. It is also a good source of Vitamin B6, Vitamin B12, Magnesium, Potassium, Niacin, Phosphorus and Selenium.
In 100 grams serving you get 27 grams of protein and 140 Kcal of energy.
| Affordability – 2 | Type – Non Veg | Health Rating – 3.5 | Weight – Loss |
9. Anchovies
Good source of Calcium, Iron, Phosphorus, Niacin and Selenium, but it is high in Cholesterol and Sodium.
In 100 grams serving you get 29 grams of protein and 210 Kcal of energy.
| Affordability – 3 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
10. Cod Fillet (skinless and boneless)
Low in carbs, fat and high in protein.
In 100 grams serving you get 17 grams of protein and 97 Kcal of energy.
| Affordability – 2.5 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
Tuna is one of the very rich sources of lean protein and also very low in fat and calories. Only concern is the mercury content in Tuna. Keep Tuna intake below 300 grams per week.
In 100 grams serving you get 23.8 grams of protein and 108 Kcal of energy.
| Affordability – 2.5 | Type – Non Veg | Health Rating – 2.5 | Weight – Loss |
12. King prawns/shrimp
King prawns and Shrimps are yet again rich in protein and very low in fat and calories. They are high in cholesterol but low in saturated fat which actually raises cholesterol in human body. So there is no need to avoid eating King prawns and Shrimps.
In 100 grams serving you get 18.4 grams of protein and 100 Kcal of energy.
| Affordability – 2 | Type – Non Veg | Health Rating – 3.5 | Weight – Loss |
Considered one of the healthiest foods available in the world. Apart from protein it is also a rich source for B6, B12 and Zinc, and low in calories.
In 100 grams you get 17 grams of protein.
| Affordability – 2 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
14. Scallops
Everything is great about Scallops except for the fact that it is a bit high in cholesterol. Very low in saturated fat, it is high in magnesium, phosphorous, potassium, selenium, and vitamin B12.
In 100 grams serving you get 21 grams of protein and 111 Kcal of energy.
1 scallop has approx. 2.9 grams of protein.
| Affordability – 2 | Type – Non Veg | Health Rating – 3 | Weight – Loss |
High in cholesterol and sodium which is not good, but is considered as one of the very good sources of protein.
In 100 grams serving you get 17 grams of protein and 104 Kcal of energy.
| Affordability – 2.5 | Type – Non Veg | Health Rating – 2.5 | Weight – Loss |
It is a good source of Vitamin B6 and Phosphorus, and a very good source of Protein, Thiamine, Niacin and Selenium. Only con is that it is high in cholesterol.
In 100 grams serving you get 29 grams of protein and 169 Kcal of energy.
| Affordability – 3 | Type – Non Veg | Health Rating – 2 | Weight – Maintain |
17. Pork chops
Good source of Vitamin B6, Phosphorus, Thiamine, Niacin and Selenium, but high in Cholesterol.
In 100 grams serving you get 27 grams of protein and 197 Kcal of energy.
| Affordability – 3 | Type – Non Veg | Health Rating – 2 | Weight – Maintain |
18. Bacon
Very high in Sodium and high in Saturated fat. But it is also a good source of Niacin, Phosphorus and Selenium.
In 100 grams serving you get 38 grams of protein and 533 Kcal of energy.
| Affordability – 3.5 | Type – Non Veg | Health Rating – 1 | Weight – Gain |
19. Beef fillet steak (lean)
High in cholesterol and fat but an affordable source of protein. It is also a good source of Vitamin B6, Vitamin B12, Phosphorus, Zinc, Niacin and Selenium.
In 100 grams serving you get 27 grams of protein and 195 Kcal of energy.
| Affordability – 3.5 | Type – Non Veg | Health Rating – 2 | Weight – Maintain |
20. Ground beef (90% lean)
A good source of Niacin, Vitamin B12 and Selenium, and a very good source of Zinc. Problem with this, high in cholesterol and contains Trans Fat.
In 100 grams serving you get 27 grams of protein and 214 Kcal of energy.
| Affordability – 3.5 | Type – Non Veg | Health Rating -2 | Weight – Maintain |
21. Octopus
Apart from being high in cholesterol and sodium, Octopus is one nutritious food. The awesome list goes something like this- a good source of Niacin, Vitamin B6, Phosphorus, Potassium, Zinc, Vitamin B12, Iron, Copper and Selenium.
In 100 grams serving you get 30 grams of protein and 164 Kcal of energy.
| Affordability – 2 | Type – Non Veg | Health Rating – 4 | Weight – Maintain |
22. Sausage
Not much of good stuff here except it is high in protein. On the flip side it is high in Trans Fat, Saturated Fat, Sodium and Cholesterol.
In 100 grams serving you get 19 grams of protein and 339 Kcal of energy.
| Affordability – 3.5 | Type – Non Veg | Health Rating – 1 | Weight – Gain |
Vegetarian foods rich in protein
23. Soya MilkVery low in cholesterol and a good source of calcium. But large portion of the calories come from sugars.
In 100 ml you get 4.6 grams of protein and 54 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 3.5 | Weight Loss |
24. Cow Milk
Good source of calcium but again large portion of calories come from sugars and also high in saturated fat.
In 100 ml you get 3 grams of protein and 62 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 3.5 | Weight – Maintain |
25. Skimmed Cow Milk
Again a good source of calcium, but a bit high in sodium and large portion of calories come from sugars.
In 100 ml you get 3.7 grams of protein and 38 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 3.5 | Weight – Loss |
26. Lentils (cooked, boiled)
Very good source of Iron, Phosphorus, Copper, Dietary Fibre, Folate and Manganese. And low in saturated fat, sodium, cholesterol and calories. Please keep in mind that we are talking about boiled or cooked lentils without salt added.
In 100 grams you get 9 grams of protein and 116 Kcal of energy.
| Affordability – 4.5 | Type – Veg | Health Rating – 4.5 | Weight – Loss |
One of the best foods for vegetarians and of course all others. It is a very good source of Dietary Fibre, Thiamine, Iron, Magnesium, Phosphorus and Copper, and a very good source of Vitamin K, Folate and Manganese, it’s one of the healthiest foods available out there.
In 100 grams serving you get 11 grams of protein and 112 Kcal of energy.
| Affordability – 4.5 | Type – Veg | Health Rating – 4.5 | Weight – Maintain |
28. Green Peas
Another food with awesome written all over it. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin A, Riboflavin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Copper, Dietary Fibre, Vitamin C, Vitamin K, Thiamine and Manganese.
In 100 grams serving you get 5 grams of protein and 84 Kcal of energy.
| Affordability – 4.5 | Type – Veg | Health Rating – 5 | Weight – Maintain |
29. Black beans (cooked, boiled)
Health wise very good. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Thiamine, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fibre and Folate.
In 100 grams serving you get 9 grams of protein and 132 Kcal of energy.
| Affordability – 4.5 | Type – Veg | Health Rating – 4 | Weight – Loss |
30. Black-eyed beans (cowpeas)
Once again a very good food health wise. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Thiamine, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fibre and Folate.
In 100 grams serving you get 8 grams of protein and 116 Kcal of energy.
| Affordability – 4.5 | Type – Veg | Health Rating – 4 | Weight Loss |
31. Baked beans (canned)
Very low in Saturated Fat, Cholesterol, Sodium and good source of Dietary Fibre.
In 100 grams serving you get 5 grams of protein and 105 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 3.5 | Weight – Maintain |
32. Chickpeas(cooked, boiled)
Another good food health wise. Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Thiamine, Magnesium, Phosphorus and Manganese, and a very good source of Dietary Fibre and Folate.
In 100 grams serving you get 9 grams of protein and 164 Kcal of energy.
| Affordability – 4.5 | Type – Veg | Health Rating – 4 | Weight – Maintain |
33. Quinoa
You just can’t go wrong with beans. Again very good food health wise and good source of Magnesium, Phosphorous and Manganese.
In 100 grams serving you get 4 grams of protein and 120 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 4 | Weight – Maintain |
Very low in Saturated Fat and Sodium. It is also a good source of Thiamine, Phosphorus and Manganese, Dietary Fibre and Folate.
In 100 grams serving you get 6 grams of protein and 67 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 4.5 | Weight – Maintain |
35. Chia Seeds
Very low in Cholesterol and Sodium. A good source of Calcium, Phosphorus, Dietary Fiber and Manganese.
In 100 grams serving you get 16 grams of protein and 490 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 4.5 | Weight – Maintain |
36. Vital Wheat Gluten
Wheat Gluten is very low in Saturated Fat, Cholesterol and Sodium. And apart from being a very good source of protein, it is also a good source of Selenium.
In 100 grams serving you get 75 grams of protein and 370 Kcal of energy.
| Affordability – 4 | Type – Veg | Health Rating – 3.5 | Weight – Maintain |
37. 0% Greek yoghurt
Very good source of calcium and protein for vegetarians. Low in cholesterol and saturated fat.
In 100 grams serving you get 11 grams of protein and 59 Kcal of energy.
| Affordability – 3.5 | Type – Veg | Health Rating – 2.5 | Weight – Maintain |
38. Cottage cheese (low fat)
Again a very good source of protein for vegetarians. This food is low in Cholesterol. It is also a good source of Riboflavin, Vitamin B12, Phosphorus and Selenium, and a very good source of Protein. Only con, very high in Sodium.
In 100 grams serving you get 12 grams of protein and 72 Kcal of energy.
| Affordability – 3.5 | Type – Veg | Health Rating – 2.5 | Weight – Maintain |
39. Tofu
One of the very best sources of protein for vegetarians. It is very low in Cholesterol and Sodium. Good source of Iron, Magnesium, Phosphorus, Copper and Selenium, Calcium and Manganese.
In 100 grams serving you get 8 grams of protein and 76 Kcal of energy.
| Affordability – 3.5 | Type – Veg | Health Rating – 4 | Weight – Maintain |
Nuts are very good if you want to put on weight. Little high in saturated fat but very low in Cholesterol and Sodium. Good source of Magnesium, Phosphorus, Copper and Manganese.
In 100 grams serving you get 18 grams of protein and 553 Kcal energy.
| Affordability – 2.5 | Type – Veg | Health Rating – 3 | Weight – Gain |
41. Peanuts
Low in Sodium and very low in Cholesterol. Good source of Niacin and Manganese, but high in calories (large portion of calories comes from fat).
In 100 grams serving you get 28 grams of protein and 599 Kcal of energy.
| Affordability – 3.5 | Type – Veg | Health Rating – 3 | Weight – Gain |
42. Almonds
Low in Cholesterol and Sodium. It is also a good source of Riboflavin, Magnesium, Manganese, and Vitamin E.
In 100 grams serving you get 21 grams of protein and 575 Kcal of energy.
| Affordability – 3 | Type – Veg | Health Rating – 4 | Weight – Maintain |
43. Peanut butter
Again a good food for someone who wants to put on some weight. High in Vitamin B-6, unsaturated fat and Magnesium.
In 100 grams serving you get 25 grams of protein and 588 Kcal of energy.
| Affordability – 2.5 | Type – Veg | Health Rating – 2 | Weight – Gain |
44. Tempeh Cheese
Is a good source of Riboflavin, Magnesium, Phosphorus and Copper, and a very good source of Manganese, though little high in fat but still a very good source of protein!
In 100 grams serving you get 19 grams of protein and 193 Kcal of energy.
| Affordability – 2 | Type – Veg | Health Rating – 3.5 | Weight – Maintain |
45. Parmesan Cheese
It is a good source of phosphorus and calcium, but very high in sodium and saturated fat also.
In 100 grams you get 39 grams of protein and 392 Kcal of energy.
| Affordability – 2 | Type – Veg | Health Rating – 2 | Weight – Maintain |
46. Edam Cheese
Again a very good source of phosphorous and calcium, but high in sodium and very high in saturated fat.
In 100 grams you get 25 grams of protein and 357 Kcal of energy.
| Affordability – 2 | Type – Veg | Health Rating- 2 | Weight – Gain |
Again a very good source of phosphorous and calcium, but high in sodium and very high in saturated fat.
In 100 grams you get 25 grams of protein and 403 Kcal of energy.
| Affordability – 3.5 | Type – Veg | Health Rating -2 | Weight – Gain |
Dietary Supplements
48. Soy protein isolateSoy protein isolate is a protein that is extracted or isolated from soy beans. Soybeans are processed mainly to get three product types soy flour, concentrates and isolates. Among the three isolates have the highest concentration of protein of 90% and above which makes it one of the most popular sources of protein.
In 100 grams serving you get almost 92 grams of protein and 100Kcal of energy.
| Affordability – 3 | Type – Supplement | Health Rating – 3.5 | Weight – Loss |
Whey is the by-product in cheese production. The protein in cow’s milk consists of 80% casein and 20% whey. Whey normally comes in three forms Concentrate, Isolate and Hydrolysate. Concentration and refinement increases from Whey Concentrate to Whey Hydrolysate as is the cost. Whey is recommended to take right after workout as it digests quickly and right away starts repairing muscles.
In 100 grams you get almost 86 grams of protein and 380 Kcal of energy.
*Protein concentration differs depending on the form of whey.
| Affordability – 3 | Type – Supplement | Health Rating – 3 | Weight – Loss |
50. Casein Protein
Casein is a slow digesting protein and provides a steady flow of amino acids in to your bloodstream for hours. It is ideal protein to consume right before bed.
In 100 grams you get almost 75 grams of protein and 360 Kcal of energy.
| Affordability – 3 | Type – Supplement | Health Rating – 2.5 | Weight – Loss |
Hope this list will help you choose the right protein food that meets your taste and daily protein requirement of your body. If you think we’ve missed anything that is high in protein, please let us know in comments.
Top 50 Veg and Non Veg Foods Highest in Protein
