Eating healthy has always been a preference over eating junk or unhygienic food. When it comes to contents, Protein is very important and even a basic necessity in any type of food. Who doesn’t like food which is actually healthy and delicious both. In this post we discuss 18 Natural Sources of Protein rich food in detail.

What is Protein?

Protein is usually any class of nitrogenous organic compounds which have large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, etc., and as enzymes and antibodies.

Why is it so necessary?

Protein is an important component of every cell in the body. Our body uses protein to build and repair tissues. It is also essential for making enzymes, hormones and other body chemicals.

Natural Sources of Protein

1. Milk

• Normal Milk contains 30 to 35 grams of protein per liter of which about 80% is arranged in casein micelles. Total proteins in milk represent 3.2% of its composition.
• Skimmed milk, usually known as fat free milk, contains approximately 4% of protein which means it contains 4 grams of protein per 100 ml.
• In Toned milk it contains roughly 8 grams of protein per 100 gram of serving which concludes that toned milk contains more protein than skimmed milk. But if you are following any diet plans for weight gain or weight loss then, skimmed milk is perfect for daily consumption.

2. Nuts

• Peanuts: Raw peanuts or roasted peanuts both are delicious and usually liked as a delightful snack for many people. It contains approx. 7 to 8 grams of protein per ounce. It is also an ideal nut for losing weight.
• Almonds: They are one of the best source of proteins, they contain at least 6 to 7 grams of protein per ounce.
• Pistachios: Roasted pistachios usually contain 5 to 6 grams of protein per ounce. These nuts are actually very useful if you want to burn some calories or lose weight.

3. Soya

• Now these are actually called as power house of protein because, these small beans are actually small packets of protein. It’s a top vegan source of protein.
• 100 grams of consumption of soya beans contain 15 to 17 grams of protein which is very huge amount compared to any beans or other eating snack.

4. Eggs

• An average egg contains approx. 5 to 7 grams of protein depending upon its size and weight.
• For an egg with total of 7 grams of protein, usually 3 grams of protein is contained in its yolk and the remaining 4 grams comes from the white.
• The best way for consuming all the protein is to eat an egg which is fully or hard-boiled.

5. Chicken

• Breast of a roasted chicken usually contains 30 grams of protein.
• Whereas, uncooked or raw chicken breast contains 20 to 22 grams of protein.
• If you want to easily build muscle mass or gain weight, consuming at least two pieces of chicken breast may lead you to various beneficial outcomes.

6. Cheese

• 1 ounce of American or Cheddar cheese usually contains 7 grams of protein.
• Mozzarella cheese contains 6 grams of protein per ounce. This cheese is loved all over the world because it is used as a key ingredient in many food items like pizzas, tacos, etc.
• Cottage cheese contains 4 to 3 grams of protein per ounce. This cheese is usually preferred to people who are on a low carb diet plans.

7. Fishes

• An average 1 ounce of salmon fish contains 6 grams of protein. Whereas, 1 ounce of trout contains 7 grams of protein.
• Sardines are high in protein compared to salmon or trout. 1 ounce of consumption of sardines contains 7 to 8 grams of protein.
• Tuna fish contains 8 to 9 grams of protein per ounce and it is one of the highly eaten fish over the world after salmons.
• Mackerel and Cod fishes both contain 5 grams of protein per ounce, but it’s delicious and also contains high quality fibers.

 8. Steak

• Steak is usually known as red meat, grilled steak (beef) contains 25 grams or even more protein from a serving of 100 grams.
• From lamb and pork (grilled chop) steak usually contains 30 grams of protein per 100 grams.

9. Dried Lentils

• There are a very less plant based protein sources but dried lentils is a very good source of protein.
• 100 grams of dried lentils contain 22 to 24 grams of protein.
• Also boiled lentils contains 10 grams of protein per 100 grams of quantity.

10. Tofu

• There is a lot of differences between Tofu and Paneer. Tofu is usually made up of Soy and Paneer is made up of Milk.
• 100 grams of salted Tofu contains 8 grams of protein.
• 100 grams of fried Tofu contains 17 grams of protein.

11. Green Peas

• There is actually less number of protein in comparison to other food. But it is considered as a good source of protein for vegans.
• 5 to 6 grams of protein is present in 100 grams of Green Peas, whether it is boiled or raw.
• Another great source of protein is pigeon peas which contains 22 grams of protein per 100 grams of intake.

12. Bean Chips

• Bean chips are actually made up of Beans, flour and rice based ingredients.
• White bean chips contain 4 to 5 grams of protein per an ounce. These usually have greater content of rice based ingredients and flour.
• Black bean chips contain 3 to 4 grams of protein per ounce.

13. Whole Wheat Noodles/Pasta

• Fresh Refrigerated pastas contain 10 to 11 grams of protein per a quantity of 100 grams.
• Spaghetti noodles usually contains 6 to 7 grams of protein per serving of 100 grams. These are actually different than normal noodles.
• Cooked Pastas and Macaroni contains 13 grams of protein per serving of 100 grams.
• The least protein comes from Ravioli pasta with cheese because it only contains 3 grams of protein per serving of 100 grams of protein.

14. Quinoa

• 100 grams of Quinoa contains 14 to 15 grams of protein but also contains good amount of dietary fibers.
• Chia also contains 16 grams of protein based upon a quantity of 100 grams of serving.

15. Turkey

• Usually a Whole Roasted Turkey contains 29 grams of protein per 100 grams and Turkey breast contains 27 grams of protein
• A Whole Raw Turkey contains 22 grams of protein per serving of 100 grams and dark meat contains 20 grams of protein.
• Low salted packaged Turkey contains 23 grams of protein per a quantity of 100 grams.

16. Frozen Greek Yogurt

• 4 grams of protein content is present in frozen vanilla or chocolate based Greek Yogurt per serving of 100 grams.

17. Corn

• Usually baby corn contains 3 grams of protein per 100 grams of serving.
• Corn flakes contains 8 grams of protein per 100 grams, which is almost double than protein consumed from baby corn.
• Popcorns also possess great amount of proteins. 100 grams of air popped popcorns contains 13 grams of protein. Whereas oil cooked popcorns contains 9 grams of protein.
• Boiled corn also contains 4 grams of protein per serving of 100 grams.

18. Kale and Brussels sprouts

• 100 grams of Brussels sprouts contains 3 to 4 grams of protein content and a very good amount of fibers.
• Kale possesses 4.3 grams of protein per serving of 100 gram. Kale is usually used in garnishing many delicious food meals.

19. Peanut Butter

• 100 gram serving of smooth peanut butter contains 25 grams of protein content. It tastes delicious with Bread and usually eaten as a part of snack in breakfast.
• Also Chunk peanut butter is similar to smooth peanut butter, chunk style peanut butter contains 23 grams of protein per serving of 100 grams

There are many protein rich foods which are available in market and nearby stores, but picking up healthy and nutritious protein rich foods may be a little difficult task. Well, after reading this post I am a bit sure that you may find it easier next time.