50 Protein Rich Foods, Fruits & Vegetables to Include in your Diet

Table of Contents

arrow-icon

What is Protein?

What are the Sources of Protein?

Top 50 Food Items High in Protein

List of Protein Rich Vegetables

SNo. Vegetable Description
1 Spinach Highly rich in protein, containing 2.9 grams per 100 grams
2 Broccoli Rich in protein, providing 2.8 grams per 100 grams.
3 Brussels sprouts A protein powerhouse with 3.4 grams per 100 grams.
4 Green peas Exceptionally rich in protein, boasting 5.4 grams per 100 grams.
5 Asparagus Contains 2.2 grams of protein per 100 grams.
6 Mushrooms A great source of protein with 3.1 grams per 100 grams.
7 Cauliflower Provides 1.9 grams of protein per 100 grams.
8 Artichokes Rich in protein, offering 3.3 grams per 100 grams.

List of Fruits Rich in Protein

SNo. Fruit Description
9 Avocado Contains 2.0 grams of protein per 100 grams.
10 Guava Provides 2.6 grams of protein per 100 grams.
11 Kiwi Contains 1.1 grams of protein per 100 grams.
12 Jackfruit Offers 2.5 grams of protein per 100 grams.
13 Blackberries Boast 2.0 grams of protein per 100 grams.
14 Apricots Provide 1.4 grams of protein per 100 grams.
15 Raspberries Contains 1.5 grams of protein per 100 grams.
16 Mulberries Offer 2.1 grams of protein per 100 grams.

List of Cereals and Dairy Products Containing Protein

SNo. Food Description
17 Milk (whole) 3.3 grams per 1 cup (240 ml); a staple dairy product highly rich in protein
18 Greek yoghurt 10 grams per 1 cup (245 grams); a creamy delight known for its high protein content
19 Cottage cheese 11 grams per 1/2 cup (113 grams); a versatile cheese, highly rich in protein
20 Cheddar cheese 25 grams per 1 ounce (28 grams); a classic cheese with a high protein content
21 Mozzarella cheese 22 grams per 1 ounce (28 grams); a favourite cheese choice, rich in protein
22 Swiss cheese 27 grams per 1 slice (28 grams); a flavorful cheese renowned for its protein content
23 Parmesan cheese 32 grams per 1 ounce (28 grams); a bold cheese option packed with protein
24 Plain yoghurt 5 grams per 1 cup (245 grams); a versatile dairy option with a decent protein content
25 Oats (cooked) 26 grams per 1 cup; a wholesome grain choice, offering protein
26 Quinoa (cooked) 4.4 grams per 1 cup (185 grams); a complete protein source, perfect for a nutritious meal
27 Brown rice (cooked) 2.6 grams per 1 cup (195 grams); a nutritious whole grain with protein content
28 Barley (cooked) 2.3 grams per 1 cup (157 grams); a hearty grain option, providing protein
29 Whole wheat pasta (cooked) 5.8 grams per 1 cup (140 grams); a fibre-rich pasta choice with protein content
30 Skim milk 3.4 grams per 1 cup (240 ml); a low-fat dairy option, rich in protein

List of Seeds and Nuts Rich in Protein

SNo. Seed/Nut Description
31 Almonds 21 grams per 100 grams; highly rich in protein.
32 Peanuts 25 grams per 100 grams; packed with protein and essential nutrients for energy
33 Walnuts 15 grams per 100 grams; a nutritious nut choice, known for its protein and omega-3s
34 Cashews 18 grams per 100 grams; a creamy nut option, rich in protein and healthy fats
35 Pistachios 20 grams per 100 grams; highly rich in protein, fibre, and antioxidants
36 Sunflower seeds 21 grams per 100 grams; a crunchy seed option loaded with protein and vitamins
37 Pumpkin seeds 19 grams per 100 grams; a nutrient-packed seed choice, rich in protein and minerals
38 Chia seeds 17 grams per 100 grams; tiny seeds with a high protein content.
39 Flaxseeds 18 grams per 100 grams; a powerhouse of protein.
40 Hemp seeds 31 grams per 100 grams; a superfood seed, rich in protein. 

List of Animal Proteins and Seafood High in Protein

SNo. Food Description
41 Chicken breast A lean source of protein, with approximately 31 grams per 100 grams
42 Turkey  Low-fat protein option, providing around 29 grams of protein per 100 grams
43 Beef (lean cuts) Rich in protein and essential nutrients, offering about 26 grams per 100 grams
44 Pork loin Provides a significant amount of protein, with approximately 27 grams per 100 grams
45 Salmon Heart-healthy seafood choice, packed with protein and omega-3 fatty acids
46 Tuna Excellent source of protein, boasting around 30 grams per 100 grams
47 Shrimp Low-calorie, high-protein option, with approximately 24 grams per 100 grams
48 Cod Lean white fish packed with protein, containing about 18 grams per 100 grams
49 Lobster Delicacy Rich in protein, offering around 25 grams per 100 grams
50 Crab Nutrient-dense seafood option, providing about 19 grams of protein per 100 grams

How Much Protein Should You Intake?

According to the National Institutes of Health, determining the appropriate daily intake of Protein is essential for maintaining optimal health. The recommended amount varies depending on factors such as age, sex, and life stage.

The table given below outlines the recommended daily intake of Protein for different demographics:

Age Group

Recommended Protein Intake (grams per day)
Infants 0-6 months 9.1 g 
Infants 7-12 months 11 g
Children 1-3 years 13 g
Children 4-8 years 19 g
Children 9-13 years 34 g
Teens 14-18 years 52 g
Male Adults 19+ years 56 g
Female Adults 19+ years 46 g
Pregnant Adults 71 g
Lactating Adults 71 g
Adults 25-51 years 48 g
Adults 51-65 years 47 grams
Adults 65 and older 57 grams 

Health Benefits of Including Protein Rich Foods in Your Diet

Different Ways to Include Protein Rich Foods in Your Diet

What are the Symptoms of Protein Deficiency?

What are the Health Risks of Not Getting Enough Protein?

What are the Side Effects of Excessive Protein Intake?

Should You Take a Protein Supplement?

FAQs about Protein Rich Foods