8 High Protein Foods You Must Include In Your Diet

Tuna is a rich source of protein
Tuna is a rich source of protein

Having the right quantities of protein as part of your diet is quintessential for the proper functioning of the body as it plays a vital role in strengthening the bones along with muscle building and regeneration. The general requirement states that daily, men need around 56 grams of protein while women need about 46 grams.

However, people looking to build muscle or lose fat must focus on having a high-protein diet that contains well above the average protein requirements of the body. Protein and amino acids aid in bodybuilding and recovery. Having high-protein diets and starving the body of carbohydrates leads to excessive burning of the fat.

Nevertheless, do not completely rely on high-protein foods and deprive your body of other nutrients. This could turn out to become counterproductive and might lead to rabbit starvation or protein poisoning.

Let us look closer at the eight high-protein foods that you must eat as part of your diet program.

#1 Tuna

Benefits: Tuna contains tonnes of antioxidants, which go a long way in improving the body's immune system. This food is also very effective in regulating blood pressure and reduces the risk of any cardiovascular diseases. Furthermore, as it is high in protein content, it aids in weight loss.

Nutrients: 100 grams of tuna contains around 180 calories of energy along with 30 grams of protein and 6 grams of fat. It contains less than 100 mg of Sodium, making it a great low-sodium food as well. Additionally, the fish is rich in vitamins A, B6 and B12 along with Iron and Magnesium.

Alternatives: Salmon or any other seafood.

#2 Almonds

Enter captio

Benefits: Like seafood, almonds have tonnes of antioxidants, which not only improve the immune system but also prevents ageing. This food is extremely effective in controlling blood pressure and blood sugar levels while also lowering the cholesterol level in the body.

Nutrients: Almonds are very dense in calories; 100 grams of almonds provides just short of 600 calories of energy. This food contains loads of essential minerals such as Iron, Magnesium, Manganese and Calcium. Additionally, it has 49 grams of fat, 22 grams of carbohydrates and 21 grams of protein.

Also, read 5 Proven Health Benefits of Almonds.

Alternatives: Walnuts, Brazil nuts, Cashew Nuts.

#3 Eggs


Benefits: Often termed as a complete source of protein, eggs provide the body with all the essential amino acids required for muscle building and regeneration. Eggs also go a long way in reducing the risk of heart attacks and other cardiovascular ailments.

Nutrients: One large egg contains around 80 calories of energy along with 6 grams of protein and 5 grams of fat. It is a good source of many essential vitamins such as vitamins A, B6, B12 and D.

#4 Tofu


Benefits: Tofu contains good amounts of protein and all the eight essential amino acids, which are quintessential for muscle building and recovery. Few studies have pointed out that having tofu on a regular basis could reduce the bad cholesterol in the body.

Nutrients: 100 grams of tofu contains around 75 calories of energy, 8 grams of protein, 5 grams of fat and 2 grams of carbohydrates. It contains good quantities of Iron, Magnesium, Phosphorous and Calcium along with vitamin B6.

Alternatives: Cottage cheese, Greek yoghurt.

#5 Oats

Enter c

Benefits: Oats are very beneficial for maintaining the cardiovascular health. Furthermore, with high fibre content, oats are very effective in controlling diabetes and improving digestion.

Nutrients: 100 grams of oats contain around 400 calories of energy, 67 grams of carbohydrates, 17 grams of protein and 7 grams of fat. Additionally, it is one of the few vegetarian foods that contain good amounts of Omega-6 fatty acids while being low on Sodium and saturated fat.

#6 Lentils

2013 Gruene Woche Agricultural Trade Fair

Benefits: Lentils are a rich source of protein and essential amino acids, making them a superfood for muscle building and regeneration. They go a long way in controlling diabetes, improving digestion and regulating blood pressure.

Nutrients: 100 grams of lentils provide around 116 calories of energy along with 20 grams of carbohydrates and 9 grams of protein. In addition, they contain loads of Potassium, Iron, Magnesium, and vitamins B6 and C.

Alternatives: Kidney beans.

#7 Chicken


Benefits: The presence of Selenium and antioxidants in chicken improves your immune system. Furthermore, few studies have shown that the niacin present in chicken could aid in reducing the risk of cancer.

Nutrients: 100 grams of chicken provides around 250 calories of energy while also containing 21 grams of fat and 23 grams of protein. Additionally, it contains good amounts of Potassium, Phosphorous, Selenium and Zinc.

#8 Chickpeas


Benefits: Chickpeas are rich sources of plant-based protein and could help people to manage their weight. Moreover, chickpeas control blood pressure and reduce the risk of cardiovascular diseases.

Nutrients: 100 grams of chickpeas contains around 370 calories of energy, 61 grams of carbohydrates, 19 grams of protein and 6 grams of fat. It is a good source of many essential minerals such as Potassium, Iron, Magnesium and Calcium while also providing decent amounts of vitamin B12.

Alternatives: Green peas.

Quick Links

Edited by Raunak J
App download animated image Get the free App now