Protein is an essential macronutrient that plays a crucial role in various bodily functions, including muscle repair, immune function, and hormone production. Whether you're a vegetarian or a non-vegetarian, ensuring an adequate intake of protein is important for overall health and well-being. In this blog, we'll explore a variety of high-protein foods readily available in India, along with their protein content per serving.
High Protein Vege Foods:
Paneer (Cottage Cheese):
Paneer is a versatile dairy product rich in protein. A 100-gram serving of paneer typically contains around 18 grams of protein.
Lentils (Dal):
Lentils are a staple in Indian cuisine and are packed with protein. Different varieties of lentils such as moong dal, masoor dal, and chana dal offer approximately 7-9 grams of protein per 100-gram serving when cooked.
Chickpeas (Chana):
Chickpeas, also known as chana, are a popular legume rich in protein. A 100-gram serving of cooked chickpeas provides around 8-9 grams of protein.
Soybeans:
Soybeans are an excellent source of plant-based protein. They contain approximately 36 grams of protein per 100-gram serving when cooked.
Quinoa:
Though not native to India, quinoa has gained popularity as a protein-rich grain alternative. A 100-gram serving of cooked quinoa contains about 4 grams of protein.
High Protein Non-Vege Foods:
Chicken:
Chicken is a lean source of protein favored by many. A 100-gram serving of skinless, boneless chicken breast provides approximately 31 grams of protein.
Fish:
Fish, such as salmon, tuna, and mackerel, are rich in protein and healthy fats. A 100-gram serving of salmon typically contains around 20-25 grams of protein.
Eggs:
Eggs are a versatile and affordable protein source. One large egg offers approximately 6 grams of protein.
Lean Meat:
Lean cuts of meat like turkey and lean beef provide a significant amount of protein. A 100-gram serving of lean beef offers about 26 grams of protein, while the same amount of turkey provides approximately 29 grams.
Paneer (Cottage Cheese):
While paneer is already mentioned in the vegetarian section, it's worth noting that it's also consumed by non-vegetarians as a protein source.
Including these high-protein foods into your diet can help you meet your daily protein requirements and support your health and fitness goals. Whether you follow a vegetarian or non-vegetarian diet, there are plenty of options available in India to ensure you get an adequate amount of protein to fuel your body and stay healthy. Remember to pair these foods with a balanced diet rich in fruits, vegetables, whole grains, and healthy fats for optimal nutrition.
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