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.
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.
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
|
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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