{"id":11378,"date":"2022-04-28T17:07:00","date_gmt":"2022-04-28T11:37:00","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=11378"},"modified":"2026-03-20T11:43:22","modified_gmt":"2026-03-20T11:43:22","slug":"15-protein-rich-foods-for-a-healthy-life","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/","title":{"rendered":"17 Protein-Rich Foods For a Healthy Life"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e63a9f132fa\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e63a9f132fa\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#How_Much_Protein_Do_You_Need\" >How Much Protein Do You Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#What_are_the_Health_Benefits_of_Consuming_Protein-Rich_Food\" >What are the Health Benefits of Consuming Protein-Rich Food?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#What_Are_Some_High-Protein_Foods\" >What Are Some High-Protein Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#Can_Too_Much_Protein_Be_Harmful\" >Can Too Much Protein Be Harmful?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pharmeasy.in\/blog\/15-protein-rich-foods-for-a-healthy-life\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n    <a rel=\"nofollow\" href=\"https:\/\/pharmeasy.in\/blog\/channel-health-talk\"\n       class=\"pe-healthtalk-banner\"\n       style=\"position:relative; display:block; margin:10px; border-radius:10px; border-bottom:2px solid #117B77; overflow:hidden;\">\n        <span aria-hidden=\"true\" style=\"position:absolute; left:0; bottom:0; width:2px; height:50%; background:#10847e;\"><\/span>\n        <img alt=\"Join Health Talk by PharmEasy on WhatsApp\"\n             src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/PEhealthtalk-1.png\"\n             style=\"width:100%; display:block; border-radius:10px;\">\n    <\/a>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nowadays, people are very health-conscious and particular about their diets. Fitness enthusiasts focus a lot on their protein intake and opt for high protein diet plans. But why a high-protein diet? Well, protein is an essential macronutrient needed for proper cell growth and functioning of your body. If you are exercising daily, your body may need extra protein to maintain and repair tissues and gain muscle mass.\u00a0\u00a0<\/p>\n\n\n\n<p>In this blog, we will discuss about the protein requirements of our body and suggest some food items that you can incorporate in your diet to increase your protein intake. So, let\u2019s get started!\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Do_You_Need\"><\/span><strong>How Much Protein Do You Need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The daily requirement of protein may vary according to age, weight, gender, and level of physical activity. The nutritional value of proteins is measured by the number of amino acids. The recommended daily dose of protein is 46 grams for women and 54 grams for men<a href=\"https:\/\/blogs.cdc.gov\/nchs\/2010\/03\/03\/953\/\"><sup>1<\/sup><\/a>.\u00a0\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_Health_Benefits_of_Consuming_Protein-Rich_Food\"><\/span><strong>What are the Health Benefits of Consuming Protein-Rich Food?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteins are vital for numerous bodily functions, including growth, muscle repair, immune function and the creation of enzymes and hormones. Without enough protein, the body can\u2019t function properly, making it an essential part of a balanced diet.\u00a0<\/p>\n\n\n\n<p>Protein-rich foods benefit in weight management and aid metabolic health. They help to:\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Curb hunger and appetite\u00a0<\/strong><\/h3>\n\n\n\n<p>Protein suppresses your hunger by inhibiting hormones like ghrelin which increase appetite and stimulating those that are responsible for satiety. This helps to promote a feeling of fullness and prevents you from eating unnecessarily<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\"><sup>2<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Provide energy and strength<\/strong>\u00a0<\/h3>\n\n\n\n<p>Protein-rich foods contribute to overall energy levels and help maintain strength, making them an essential part of a balanced diet, especially for individuals with active lifestyles. These foods help in preserving the fat-free mass of the body which contributes to enhanced energy levels<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\"><sup>2<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Increase muscle mass<\/strong>\u00a0<\/h3>\n\n\n\n<p>Protein is considered the building block of muscles. Consuming adequate protein is particularly important for those engaged in strength training or resistance exercises to support muscle growth and repair.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Improve bone health <\/strong>\u00a0<\/h3>\n\n\n\n<p>Some studies<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23420299\/\"><sup>3<\/sup><\/a> have revealed that a diet rich in protein, especially animal protein may have a positive effect on bone mass density. Thus, a diet rich in protein can help lower the risk of fractures and osteoporosis, however, further research is needed to confirm this benefit.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Boost fat burning<\/strong>\u00a0<\/h3>\n\n\n\n<p>Eating protein boosts your metabolism and may help you to burn excess fat faster. It also aids in weight loss by increasing the levels of amino acids in blood and enhancing utilization of glucose and fats<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\"><sup>2<\/sup><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Reduce blood pressure <\/strong>\u00a0<\/h3>\n\n\n\n<p>Incorporating a variety of protein sources into your diet may help reduce the risk of high blood pressure. Studies<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10612139\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>4<\/sup><\/a> have shown that diets rich in diverse proteins, especially when combined with high fibre intake, are associated with lower blood pressure levels and a reduced risk of hypertension.\u00a0\u00a0<\/p><div id=\"sfa_container_11378\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_11378\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Help in repair after injury <\/strong>\u00a0<\/h3>\n\n\n\n<p>Protein is the building block of organs and tissues and so it helps promote recovery after exercise and injury. However, in case of any injuries, it\u2019s important to follow doctor\u2019s advice and recommendations on the appropriate diet for you.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Maintains fitness even as you age <\/strong>\u00a0<\/h3>\n\n\n\n<p>One of the many effects of ageing is sarcopenia which is responsible for bone fractures, frailty and an overall lowered quality of life. Protein slows down the process of muscle deterioration and protects you from early sarcopenia.\u00a0\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>According to the recommendations of the National Academy of Medicine, it is important for adults to consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. This means that for every 20 pounds of body weight, you should aim to consume just over 7 grams of protein<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>14<\/sup><\/a>.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-rajeev-singh-70\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Rajeev Singh, BAMS<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_Some_High-Protein_Foods\"><\/span><strong>What Are Some High-Protein Foods?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Different foods contain different proteins, which have various roles in our body. There are 9 essential amino acids (units that form proteins) which are not naturally found in the body. Hence, we need to include foods in our diet to get these proteins for our bodies. Here are some high protein food options for you.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Chicken<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-375x250.webp\" alt=\"chicken stew\" class=\"wp-image-212680\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/23072522\/Traditional-Chicken-Stew-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Boneless and skinless chicken breasts are one of the common and richest sources of protein. Bodybuilders and athletes usually include chicken breasts in their diet because it does not have saturated fat. Chicken breast contains approximately 21 to 22 grams of protein per 100 grams<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Pork Chops <\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-375x250.webp\" alt=\"pork chops\" class=\"wp-image-240338\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27071956\/shutterstock_2262518065-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>The pork tenderloin is considered as an extra-lean chop which is rich in proteins and has low-fat levels. 100 grams of pork contain approximately 20 grams of protein<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Eggs White<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06093751\/egg-yolk-375x229.webp\" alt=\"egg yolk\" class=\"wp-image-214993\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06093751\/egg-yolk-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06093751\/egg-yolk-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06093751\/egg-yolk-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/06093751\/egg-yolk.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>It is one of the excellent protein sources for \u2018eggetarian\u2019 people who do not eat meat or seafood. Egg contains almost all essential amino acids which are necessary for protein formation. You always think that egg yolk is more nutritious than egg white but that\u2019s not true. Egg white is a pure form of protein than egg yolk with less saturated fat. Four egg whites have almost 14 to 15 grams of protein<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172183\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>6<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Seafood<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-375x250.webp\" alt=\"fatty fish\" class=\"wp-image-211969\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/18064906\/fresh-raw-salmon-with-parsley-blue-wooden-table-fish-delicacy-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Seafood is a rich source of proteins with a lot of health benefits. Fish, like salmon, contain about\u00a0 20 to 21 grams of proteins and usually have low fat<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Greek Yogurt and Curd<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-375x250.webp\" alt=\"yoghurt\" class=\"wp-image-209683\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/05122020\/yogurt-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Greek yogurt is one of the tasty sources of proteins. It provides on average of 10 grams of protein in 100 grams<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients\"><sup>7<\/sup><\/a>. Greek yogurt is more concentrated than regular yogurt hence it contains more proteins.\u00a0 Also, better to choose a plain Greek yogurt than a flavoured one as it may contain more carbohydrates and sugar.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Skimmed Milk<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05085224\/milk1-375x229.webp\" alt=\"milk\" class=\"wp-image-214672\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05085224\/milk1-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05085224\/milk1-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05085224\/milk1-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05085224\/milk1.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Milk is always considered as a complete food as it is full of proteins, carbohydrates, vitamins, calcium, minerals, etc. But always choose skimmed milk as it has more proteins and no fats and carbohydrates. It keeps your bones and teeth healthy and helps avoid the risk of osteoporosis. 1 cup (250 ml) of skimmed milk provides 8 to 10 grams of protein<a href=\"https:\/\/www.nal.usda.gov\/sites\/default\/files\/page-files\/Protein.pdf\"><sup>8<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Paneer <\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-375x250.webp\" alt=\"paneer\" class=\"wp-image-240339\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072022\/shutterstock_2072784515-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Paneer is great alternative to chicken for vegetarians. It is a rich source of casein protein. Paneer has 18 to 20 grams of protein per 100 grams<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Nuts and Nut Butter <\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072810\/nuts-2-1-375x229.webp\" alt=\"nuts\" class=\"wp-image-215255\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072810\/nuts-2-1-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072810\/nuts-2-1-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072810\/nuts-2-1-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072810\/nuts-2-1.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Nuts such as groundnuts, almonds, and peanuts are rich in proteins, unsaturated fats, and satiating fibres. They are slow-burning foods which keep your stomach full for a longer time and help reduce your cravings.\u00a0 \u00bc cup (around 20 grams) of peanuts or almonds provide 5 to 6 gram of protein<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>5<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/www.nal.usda.gov\/sites\/default\/files\/page-files\/Protein.pdf\"><sup>8<\/sup><\/a>.<br>Nut butters such as peanut butter and almond butter are also some newer healthy products that you can opt for. These are high in proteins, potassium, and fibres.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Soybeans<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-375x250.webp\" alt=\"soy\" class=\"wp-image-209811\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-1024x684.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-768x513.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08043545\/soybeans-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Soybean is also known as \u201cmeat without bones\u201d because of its protein richness. It is available in various forms like soy yogurt, soya milk, roasted soybeans, etc. It is a great source of protein with very low fats. It contains 37 grams of protein per 100 grams<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.  Soybean is a great alternative for vegetarians and lactose-intolerant people.\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Lentils<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-375x229.webp\" alt=\"lentils\" class=\"wp-image-214746\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05102417\/lentils.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Lentils are also excellent for proteins for vegetarians. Both brown and yellow lentils contain about 22 to 24 grams of protein per 100 grams<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Chickpeas<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-375x250.webp\" alt=\"chickpeas\" class=\"wp-image-240340\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-2048x1366.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072033\/shutterstock_2489374061-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Chickpea curry is a common dish on Indian plates. It is one of the easiest protein-rich food available in India. Chickpeas are low in fat and high in proteins. It offers 20 to 23 grams of protein per 100 grams of chickpeas<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12. Seeds<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-375x250.webp\" alt=\"chia seeds\" class=\"wp-image-235483\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-2048x1366.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/04\/04065638\/nutritious-chia-seeds-spoon-close-up-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Seeds such as pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, flax seeds are full of proteins. It also contains omega-3 fatty acids which are good for your immunity and heart and liver health. On an average 28g seeds provide around 6 to 9 grams of protein<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9523690\/\"><sup>9<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>13. Quinoa <\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/02064208\/quinoa-375x229.webp\" alt=\"quinoa\" class=\"wp-image-214487\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/02064208\/quinoa-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/02064208\/quinoa-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/02064208\/quinoa-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/02064208\/quinoa.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Quinoa is a gluten-free, plant food that is packed with all essential amino acids. There are 6 to 13 grams of proteins in 100 grams of Quinoa<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\"><sup>5<\/sup><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>14. Oats <\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-375x250.webp\" alt=\"oats\" class=\"wp-image-210766\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/10121625\/Oats-2-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Oats are the new superfood for health-conscious people. They are an excellent source of protein. They contain 12 to 13 grams of protein per 100 grams<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2346397\/nutrients\"><sup>10<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>15. Tofu <\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31133155\/tofu-1-375x229.webp\" alt=\"tofu\" class=\"wp-image-214275\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31133155\/tofu-1-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31133155\/tofu-1-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31133155\/tofu-1-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31133155\/tofu-1.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Tofu is full of proteins as it is prepared from soy milk. It also contains magnesium, copper, zinc, and vitamin B1. It is gluten-free and low in calories and helps with weight management. It contains around 8 grams of protein per 100 grams<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172476\/nutrients\"><sup>11<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>16. Granola<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-375x250.webp\" alt=\"granola\" class=\"wp-image-240341\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/04\/27072057\/shutterstock_2477233875-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Granola is a healthy cereal that helps you lose weight when you pick a version that\u2019s high in fibre. You can either consume a granola bar or have granola like cereal by mixing it with milk or Greek yoghurt for a high-powered yet light breakfast, perfect for hot summer months. A granola bar (100 grams) provides you with around 10 grams of protein<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/167542\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>12<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>17. Edamame Beans<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07050015\/edamame-375x229.webp\" alt=\"edamame\" class=\"wp-image-215102\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07050015\/edamame-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07050015\/edamame-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07050015\/edamame-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07050015\/edamame.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Edamame beans are high in protein and contain amino acids essential for the human body. About 100 grams of edamame beans offer around 11 to 12 grams of protein<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168411\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>13<\/sup><\/a>. A medium-sized bowl of lightly cooked edamame beans pairs well with roti or rice.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Surprisingly, plant-based foods are actually the leading source of protein worldwide. They make up 57% of the daily protein intake, while meat only contributes 18%. This means that foods like legumes, grains, nuts and seeds play a significant role in meeting our protein needs<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5872778\/\"><sup>15<\/sup><\/a>.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-smita-barode--74\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Smita Barode, B.A.M.S, M.S.<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/10-health-benefits-of-black-coffee\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 Health Benefits Of Black Coffee<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_Too_Much_Protein_Be_Harmful\"><\/span><strong>Can Too Much Protein Be Harmful?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While protein is essential for the body, excessive protein consumption, particularly from animal may have some side effects. Too much protein can cause uncomfortable digestive symptoms like constipation or diarrhoea. It may also lead to kidney strain and possibly other health problems. Additionally, a high-protein diet that includes a lot of saturated fat may cause weight gain. Therefore, balanced intake in line with individual needs is typically considered best.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Did you know that a cup of cooked lentils contains approximately 18 grams of protein and 15 grams of fibre? What\u2019s more, lentils are low in saturated fat and sodium, making them a healthy choice for your diet. The high protein content of lentils can support muscle growth and repair, while fibre helps promote digestive health and aids in managing cholesterol levels<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\"><sup>14<\/sup><\/a>.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-siddharth-gupta-73\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/foods-for-malaria-what-to-eat-and-what-to-avoid\/\" target=\"_blank\" rel=\"noreferrer noopener\">What To Eat &amp; Avoid During Malaria?<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein is an important nutrient to keep your body healthy and fit. High protein foods help to keep you energetic and reduce food cravings, thus helping with weight management. There are various protein-rich food sources available around us which can easily be included in our diets, like chicken, egg whites, lentils, nuts, etc. But remember not to overdo it. Discuss with a dietician about your body\u2019s protein needs and consume as per their advice. Also, if you have any medical conditions like kidney disease,<strong><a href=\"https:\/\/pharmeasy.in\/online-doctor-consultation\/\" target=\"_blank\" rel=\"noreferrer noopener\"> consult your doctor<\/a><\/strong> about your diet, especially before incorporating any new food item in your routine.\u00a0<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/10-healthy-foods-for-weight-gain\/\">11 Healthy Foods That Can Help You <\/a><a href=\"https:\/\/pharmeasy.in\/blog\/10-healthy-foods-for-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\">to <\/a><a href=\"https:\/\/pharmeasy.in\/blog\/10-healthy-foods-for-weight-gain\/\">Gain Weight<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span><strong>Frequently Asked Questions (FAQs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1748326413561\"><strong class=\"schema-faq-question\"><strong>Can vegetarians and vegans eat enough protein?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Yes, there are plenty of plant-based protein sources. Lentils, chickpeas, tofu, tempeh, quinoa and various nuts and seeds are great examples. By eating a varied and balanced diet, vegetarians and vegans can easily meet their protein needs.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1748326423813\"><strong class=\"schema-faq-question\"><strong>What are some high-protein snacks?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Some healthy and high-protein snacks include Greek yogurt, cottage cheese, hard-boiled eggs, edamame, protein bars or shakes made with whole ingredients and mixed nuts.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1748326434252\"><strong class=\"schema-faq-question\"><strong>Are protein supplements necessary?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Most people can get enough protein from whole foods and don\u2019t need supplements. However, athletes, bodybuilders or those with specific dietary restrictions may benefit from protein supplements such as whey or plant-based protein powders.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1748326442879\"><strong class=\"schema-faq-question\"><strong>What\u2019s the difference between complete and incomplete proteins?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Complete proteins contain all nine essential amino acids in the right proportions, while incomplete proteins lack one or more of these amino acids. Animal proteins are usually complete, while many plant proteins are incomplete. However, a varied plant-based diet can provide all essential amino acids, for instance, cereal and pulses combination can give you this.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1748326467860\"><strong class=\"schema-faq-question\"><strong>Is protein only important for building muscles?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">While protein is indeed vital for muscle growth and repair, its role in the body is multifaceted. It\u2019s also essential for proper immune function, enzyme and hormone production, maintaining healthy skin and hair and much more.\u00a0<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol>\n<li>National Center for Health Statistics. Adults\u2019 daily protein intake much more than recommended. NCHS Blog [Internet]. 2010 Mar 3; [cited 2025 May 15]; Available from:<a href=\"https:\/\/blogs.cdc.gov\/nchs\/2010\/03\/03\/953\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/blogs.cdc.gov\/nchs\/2010\/03\/03\/953\/<\/a>\u00a0<\/li>\n\n\n\n<li>Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/<\/a>\u00a0<\/li>\n\n\n\n<li>Oh SM, Kim HC, Rhee Y, Park SJ, Lee HJ, Suh I, Feskanich D. Dietary protein in relation to bone stiffness index and fat-free mass in a population consuming relatively low protein diets. J Bone Miner Metab. 2013 Jul;31(4):433-4. Available from:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23420299\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pubmed.ncbi.nlm.nih.gov\/23420299\/<\/a>\u00a0<\/li>\n\n\n\n<li>Tejani VN, Dhillon SS, Damarlapally N, Usman NUB, Winson T, Basu Roy P, Panjiyar BK. The relationship between dietary fiber intake and blood pressure worldwide: a systematic review. <em>Cureus.<\/em> 2023 Sep 28;15(9):e46116. doi:10.7759\/cureus.46116. PMID: 37900495; PMCID: PMC10612139. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10612139\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10612139\/<\/a><\/li>\n\n\n\n<li>National Institute of Nutrition. Indian Food Composition Tables 2017 [Internet]. Hyderabad (IN): Indian Council of Medical Research; 2017 [cited 2025 May 13]. Available from:<a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, Agricultural Research Service. FoodData Central: Egg, white, raw, fresh [Internet]. USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172183\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/172183\/nutrients<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, Agricultural Research Service. FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA\u2019s Food Distribution Program) [Internet]. USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients\"> https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, National Agricultural Library. Protein: What Is It and How Much Do You Need? [Internet]. Beltsville (MD): USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/www.nal.usda.gov\/sites\/default\/files\/page-files\/Protein.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.nal.usda.gov\/sites\/default\/files\/page-files\/Protein.pdf<\/a>\u00a0<\/li>\n\n\n\n<li>Dodevska M, Kukic Markovic J, Sofrenic I, Tesevic V, Jankovic M, Djordjevic B, Ivanovic ND. Similarities and differences in the nutritional composition of nuts and seeds in Serbia. Front Nutr. 2022 Sep 16;9:1003125. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9523690\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9523690\/<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, Agricultural Research Service. FoodData Central: Oats, whole grain, steel cut [Internet]. USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2346397\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/2346397\/nutrients<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, Agricultural Research Service. FoodData Central: Tofu, raw, regular, prepared with calcium sulfate [Internet]. USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172476\/nutrients\"> https:\/\/fdc.nal.usda.gov\/food-details\/172476\/nutrients<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, Agricultural Research Service. FoodData Central: Snacks, granola bars, hard, plain [Internet]. USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/167542\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/167542\/nutrients<\/a>\u00a0<\/li>\n\n\n\n<li>United States Department of Agriculture, Agricultural Research Service. FoodData Central: Edamame, frozen, prepared [Internet]. USDA; [cited 2025 May 13]. Available from:<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168411\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/fdc.nal.usda.gov\/food-details\/168411\/nutrients<\/a>\u00a0<\/li>\n\n\n\n<li>Harvard T.H. Chan School of Public Health. Protein \u2013 The Nutrition Source [Internet]. Boston (MA): The President and Fellows of Harvard College; [cited 2025 May 16]. Available from:<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/<\/a><\/li>\n\n\n\n<li>Lonnie M, Hooker E, Brunstrom JM, Corfe BM, Green MA, Watson AW, et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. <em>Nutrients.<\/em> 2018 Mar 16;10(3):360. doi:10.3390\/nu10030360. PMID: 29547523; PMCID: PMC5872778. Available from:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/<\/a><\/li>\n<\/ol>\n\n\n\n<p><strong><em>Disclaimer<\/em><\/strong><em>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"11378\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">93    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"11378\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\">5<\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction Nowadays, people are very health-conscious and particular about their diets. Fitness enthusiasts focus a lot on their protein intake and opt for high protein diet plans. But why a high-protein diet? Well, protein is an essential macronutrient needed for proper cell growth and functioning of your body. If you are exercising daily, your body [\u2026]","protected":false},"author":178,"featured_media":214105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[6298],"tags":[4962,4961,4960,4963],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/31072219\/protein-rich-food.webp"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/11378"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/178"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=11378"}],"version-history":[{"count":87,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/11378\/revisions"}],"predecessor-version":[{"id":273771,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/11378\/revisions\/273771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/214105"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=11378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=11378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=11378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}