Top 20 Foods That Are a Good Source of Protein


The human body needs protein to remain healthy. Our body contains proteins from various organs to the muscles and tissues. It helps our body to prevent illnesses and infections, keeping the cells healthy. Lack of protein may lead to different health issues and muscle loss. However, if you consume excessive protein, the body may save it as fat. Hence, our diet always needs to be balanced. Here are the top 20 foods that are rich in protein!


This information should not come as a surprise. Eggs are known to be one of the highest sources of protein. The egg whites contain almost only protein, whereas the yolk contains many more nutrients like minerals, antioxidants, vitamins, and healthy fats. Studies have also shown that eggs also help prevent chronic diseases.



Almonds are a rich source of plant-based protein. They also contain antioxidants. The brown layer of the almonds contains most of the antioxidants. Almonds contain vitamin E, which is good for your eyes and skin.



A nutrient-rich drink consumed throughout the world is milk. The protein content is known to be higher in soy milk. However, cow’s milk contains essential amino acids methionine, valine, and many other nutrients. Thus, it is necessary to incorporate milk into our daily diet.



Another essential source of protein is Chicken. Chicken contains high-quality proteins and vitamin b12 and has a low-fat content. Consuming Chicken in moderation has several health benefits like maintaining bone mineral density and a lower risk of injuries and illnesses.



A lot of different fishes have protein in different quantities. They also contain essential minerals and vitamins. Including fish in your diet may help reduce the risk of health conditions like heart diseases and type 2 diabetes.



6.Protein Powder

Protein powders contain a powdered form of protein derived from plants. The powders may include sugar, artificial flavoring, vitamins, and minerals. Although protein powders carry tons of protein, it is necessary to consume them in moderation.

Protein powder


Lentils belong to the legume family and are high in protein and fiber. They’re also low in fat, making them a perfect meat substitute. They also contain potassium, phosphorous, iron, and folate.



Like many dairy foods, yogurt is rich in protein. It contains calcium and is proven to help maintain a healthy digestive system. The probiotics in yogurt are also beneficial for healthy bones and strong teeth. A type of yogurt that contains more protein and fewer carbs is Greek yogurt.



One of the many protein-rich vegetables is Spinach. It contains numerous minerals and vitamins A, K, and C. Spinach promotes healthy vision, blood flow, and more. One cup of Spinach contains approximately 5.2g of protein.



Contrary to popular beliefs, potatoes are rich in nutrients and protein. It also contains potassium and vitamin C. Compared to other vegetables, they have lower amounts of protein but are rich in amino acids.


11.Lean Meat

Lean meat is a type of meat consisting of lesser fat content and contains. Red meat and other processed meat have high amounts of saturated fat that can negatively affect health conditions. Lean ground beef is a good source of high-quality protein.

Lean meat


Tofu is also known as bean curd in English. A vegan protein made from soybeans is tofu. It is vegan, dairy-free, gluten-free, and cholesterol-free. Since it is a complete protein, tofu is a perfect meat substitute.



Pork is a rich source of vitamins and minerals. It is known for its high-quality protein and also contains iron and zinc. Vitamins b6 and b12 found in pork are essential for blood cell formation and other bodily functions.



Guava is a tropical fruit and one of the most protein-dense fruits. It is high in vitamin C and fiber and is readily available worldwide. This sweet fruit can be a part of your daily diet.



Avocado is another fruit that contains a high source of protein. They consist of unsaturated fats and fibers, thereby helping in weight loss. Half an avocado consists of approximately 2 grams of protein.



Lamb is a type of red meat that is rich in protein. It contains vital vitamins and minerals like iron, vitamin b12, selenium, niacin, phosphorous, and zinc. Moderate consumption of lamb can lower the risk of heart disease and stroke.



Tuna is a saltwater fish belonging to the Scombridae family. Water-packed and oil-packed tuna are excellent protein sources and contain low saturated fat. 100g of tuna contains around 23g of protein.



Chickpeas are also known as garbanzo beans. They are rich in vitamins, minerals, and fiber and are readily available. Chickpeas offer numerous health benefits like improved digestion and a lower risk of diseases.



Recently, Quinoa has gained popularity due to its health benefits. It was considered a sacred grain by the Inca people in ancient times. Quinoa is a nutrient-dense food with health benefits like reduced bad cholesterol and a lower risk of diabetes.



Oats are packed with fiber and proteins. 100g of porridge oats contain approximately 11 to 15% of protein. Adding oats to your diet can prove to be quite beneficial. Oats can be prepared in multiple ways as per your choice.