For a healthy life, we need proteins and for that, we need to know protein-rich foods. Read on to find a list of foods, which are high on proteins.

Protein Rich Foods

Proteins are the most vital elements that your body requires. Their importance can be assessed by the fact that they are indispensable for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes, and other tissues in the body. It helps your body build the necessary enzymes required for important processes like metabolism, digestion, blood clotting etc. Their role is pivotal in the creation of anti-bodies, which fight diseases. Hence it is important that your intake of proteins is healthy even when you are unwell and eating lesser than your normal intake. However, it is equally important for you to understand that protein is present both in vegetables and meats. Protein content is equally good in a variety of foods; all you need to do is ascertain which of them, according to your tastes, and preferences are the best for you.
 
Foods Rich In Protein
 
Ideal Protein Requirement Per Day
 

General/Inactive Lifestyle 
The ideal protein requirement for people who do not have a physically active lifestyle is 1 gm of protein everyday per 1 kg of your body weight. 

Active Lifestyle
For someone who is athletic and works out every day, 2.2 gm proteins per kg or 1 gm protein per pound of body weight is a must. 

For Pregnant Mothers
Pregnant mothers need 20 gm more proteins per day than the general/inactive body requirements. 

Nursing Mothers
Nursing mothers need extra nutrition to be able to feed their babies effectively hence their protein requirements is 40 gm more than general or 20 gm more than pregnant mothers. 

List Of Protein-Rich Foods
 
Vegetarian
Food
Measuring
Protein Content (in grams)
Black beans cooked  
1/2 cup
7.6
Broccoli (raw)
88-90g
2.62
Broccoli, cooked, boiled, drained, without salt
156g
4.65
Buckwheat flour, whole-groat
120g
15.14
Cornmeal, whole-grain, yellow
122g
9.91
Chickpeas cooked  
1/2 cup
7.3
Cottage cheese, lowfat
1/2 cup
16.0
Cheese, cottage, creamed, large or small curd
210g
26.23
Fast foods, hotdog, with chili
1 sandwich
13.51
Kidney beans cooked  
1/2 cup
7.6
Lentils (mature seeds, cooked, boiled, drained, without salt)
198-200g
17.86
Milk, skim
1 cup
8.4
Mustard greens, cooked, boiled, drained, without salt
1 cup
3.16
Mushrooms, cooked, boiled, drained, without salt
156g
3.39
Oat bran (raw)
94-95g
16.26
Oatmeal, rough cut
1 cup
6.0
Popcorn, dry
1 cup
1.8
Peas, split, mature seeds, cooked, boiled, without salt
1 cup
16.35
Potato, baked, flesh and skin, without salt
1 potato
5.05
Rice, brown, cooked
1/2 cup
2.4
Rice, white, long-grain, regular, raw, enriched
150g
13.19
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
190g
5.97
Soybeans cooked 
1/2 cup
11.1
Soybeans, green, cooked, boiled, drained, without salt
180g
22.23
Shake, fast food, vanilla
333g
11.66
Tofu fresh 
1/2 cup
10.0
Whole wheat bread
1 slice
2.4
Wheat flour (whole-grain)
125-127g
16.44
Wheat flour, white, all-purpose, enriched, bleached
125g
12.91
Wheat flour, whole-grain
125g
16.44
Yogurt, nonfat
1 cup
13.0
Yogurt, plain, low fat,
227g
11.92
 
 
Non-Vegetarian
 
Food
Measuring
Protein Content (in grams)
Breakfast items, biscuit with egg and sausage
180g
19.15
Chicken breast
193g
29.3
Chicken, broilers or fryers, giblets, cooked, simmered
145g
39.37
Egg
1 large
6.3
Fish, halibut, Atlantic and Pacific, cooked, dry heat
159g
42.44
Fish, tuna, yellow fin, fresh, cooked, dry heat
85g
25.47
Lamb, domestic, shoulder, arm, separable lean only
85g
30.21
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted
85g
18.13
 

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